If you’re struggling with headaches, muscle cramps, or fatigue while fasting or on a low-carb diet there’s a good chance you’re low in electrolytes –especially sodium.
My not-so-secret ingredient for proper hydration? LMNT electrolytes.
What are Electrolytes?
If you’re wondering what are electrolytes? I’m here to help.
First off, there are 7 important electrolytes that are found in the body:
- Sodium
- Magnesium
- Potassium
- Calcium
- Chloride
- Phosphate
- Bicarbonate
What Do Electrolytes Do?
Electrolytes are minerals that conduct an electrical charge when mixed with water.1
Helping to regulate a variety of your body’s essential functions, electrolytes are critical when it comes to:
- Hydration
- pH Balance
- Nerve Signaling
- Muscle Contraction
Are High Sodium Levels Dangerous?
We hear quite a bit about hypertension and the need to decrease salt.
However, the truth is, many people who are very active or on low carb diets are low in sodium, the most important electrolyte.
Dehydration Symptoms
Have you ever been dehydrated? This used to happen to me, often. When it did, I would get a nasty migraine.
Here are some additional signs of dehydration:
- Headache
- Dry Mouth
- Muscle Cramps
- Dizziness
- Fatigue
- Loss of Appetite (can be accompanied by sugar cravings)
- Low Blood Pressure
LMNT Hydration
Hydration is not just about “how many bottles of water should I drink a day” –BTW, I drink around twelve 8 ounce glasses per day.
Hydration is also about how to rehydrate effectively.
LMNT Electrolytes
My favorite electrolyte supplement is LMNT which contains:
- 1,000 mg Sodium
- 200 mg Potassium
- 60 mg Magnesium
LMNT electrolytes are sugar free, with no artificial ingredients or wacky chemical food dyes and coloring.
This electrolyte formula contains enough sodium to have a significant impact on my health and sense of well being.
What is Hyponatremia?
The above shot of the sodium level from my lab results shows that I was suffering from slight hyponatremia or sodium deficiency.
Corrected Sodium Levels
I’ve become much more emphatic about starting my day with electrolytes since the test result above showed I have low sodium levels.
I live at high altitude and make a point of hydrating, drinking a lot of water. The issue is that I can over-hydrate and end up diluting my electrolytes.
The solution? Supplementing with LMNT.
How to Increase Sodium Levels
Low sodium levels, referred to as hyponatremia, can have detrimental effects on hormones, immune system, brain function, and much more.
Sodium deficiency can be a serious problem among athletes as well as those following a low carb diet.
Keto Electrolytes
LMNT electrolyte supplements have a full gram of sodium per packet which is crucial for my overall health2 and they do not contain sugar, making them a great hack for keto.
Electrolytes and Keto Flu Symptoms
Whole food diets such as Paleo and Keto are naturally low in sodium.
These diets do not include the processed foods that contain added salt, but it’s not just the fact that your sodium intake is lower when you eat this way, it’s that you’re also excreting more sodium when your body is operating in a carb-restricted state.
Keto Flu
Have you ever heard of the Keto Flu? It can cause headaches, fatigue, and muscle cramps which are often ameliorated by increasing electrolyte intake.
Trust me, a keto headache is no joke.
LMNT Electrolytes and 18/6 Intermittent Fasting
Over the last decade I’ve enjoyed practicing an 18/6 intermittent fasting model now and then. Doing a 16 hour fast, with an 8 hour eating window is a great way to detox without doing a multi-day fast.
When I do this short fast, I stop eating after dinner, sleep for 9 hours, then skip breakfast in the morning.
When I wake up extremely thirsty I prepare an electrolyte drink, using LMNT to rehydrate as I continue to fast until lunchtime.
Drink LMNT Electrolyte Powder
When we do not replenish electrolytes during a fast, we may feel more tired, crampy, and weak than normal.
Increasing electrolyte intake may be the answer.
LMNT Drink Hydration Packs
My boys played sports growing up and it bummed me out when they were given commercial sports drinks full of artificial dyes and empty calories.
I wish we had LMNT electrolytes back then.
They’re family friendly and a fantastic on-the-go solution for beating dehydration.
The boys love them, their favorite flavor is lime. I drink a lot of the orange, and my husband is a huge fan of watermelon.
Detox Drinks to Retox
My younger son also uses LMNT hydration packets as a mixer for alcoholic beverages and helped me create these recipes:
Water With Electrolytes
Mixed drinks that are low carb are great, but I’m more focused on everyday hydration and water with electrolytes.
When we add LMNT electrolytes to our water, we get quick and flavorful hydration drinks that support our healthy lifestyle.
Best Hydration Powder
Some consider LMNT the best hydration powder. When it comes to the science-based formula made without sugar that may be the case.
I think my homemade electrolyte powder is better because I increase the magnesium, a critical ingredient. My electrolyte recipe is also far less expensive and it also reduces waste by eliminating packaging.
Still, if your #1 concern is flavor, LMNT can’t be beat!
Homemade Electrolyte Drinks
For those of you who love my keto recipes and are in need of hydration help, I’ve got you covered.
Learn how to make your own electrolyte powder in order to create amazing electrolyte water.
What’s your favorite way to hydrate? Leave a comment and let me know!
Susan Robles says
I usually mix up my own by using sea salt and some maple syrup or diluted lemonade. Have yet to try LMNT.
Elana says
Susan, thanks for sharing. If you try LMNT, I hope you’ll let me know what you think!
Sherry says
I have multiple autoimmune issues, so I practice keto and intermittent fasting. I drink a lot of water, but had no idea that I was actually diluting my electrolytes until I read your blog.
Looking forward to trying the keto margarita in the future. Sounds yummy.
Thanks for the info!
Elana says
Sherry, thanks for your comment. I hope you’ll try the keto margarita and let me know what you think!
Julie says
Thank you for this post, Elana. Like you, I have low sodium levels. Upon waking I hydrate with water mixed with a small splash of lemon juice, salt, and mineral drops. I keep electrolyte packets with me when traveling or out and about, but when possible just use salt and lemon to keep cost down. In my job as a middle school teacher, I find that insufficient hydration has me lagging during my last period classes, so I am careful to hydrate throughout the day. Electrolytes help me avoid the possibility of hyponatremia. I’d love to know your thoughts about whether you think the low sodium is connected to two struggles for me: slow gut motility and terrible Reynaud’s flares in the cold?
Again, I thank you for sharing your journey with us — including and especially the challenges that people don’t always talk about. I’m seeking a pelvic floor therapist because of your recent post and feel so much hope!
PS — I made your raspberry bars for a friend for Passover and she raved about them.
Elana says
Julie, thanks for sharing. I know for myself that my gut motility greatly improves when I add more salt to the fluids I drink, I think this is because salt has an osmotic effect, pulling water into the gut (filling it) which tells the brain to activate peristalsis. Not sure about the connection to Reynaud’s, if you do find out more about that please stop back by and LMK. Finally, glad you are getting help with PFT issues, that is so important. And also happy to hear that your friend raved about the bars. I hope you had a wonderful Pesach!
Kathy says
Wow these are a revelation to me! Thank you for sharing. I am new to the keto lifestyle and find no matter how much water I drink, my mouth is constantly dry. I love the idea of pairing these with your lovely recipes to enjoy a healthier way on my new keto healing journey! Thank you for all you share, it is always inspiring and engaging
Elana says
Kathy, thanks for your kind words about my recipes! Let me know if the electrolytes help alleviate your dry mouth.
Beth says
Love my LMNT. I drink one everyday. We have 6 adult kids and they are always “borrowing “ packets when they are here. My favorite flavor is grapefruit which is seasonal so I make sure I stock up when it’s available.
Elana says
Beth, so glad to hear you love LMNT and thanks for sharing that your kids love “borrowing”!
Kate B says
Hi I was just wondering about the lack of sugar in the recipe. I have read that a small amount of sugar/dextrose helps the salt cross the small intestine membrane. Even the World Health Organization includes the sugar/dextrose. Does it still hydrate without the sugar?
Elana says
Kate, this is a keto-specific option.
Judy says
I hydrate with water and electrolytes when I workout…otherwise water during the day. Way too much sodium in LMNT for me!
Elana says
Judy, thanks!
Nancy S. Haight says
Hi Elana,
Thank you so much for this post. I have been having leg cramps and tend to avoid salt because I donated a kidney and need to be mindful of my blood pressure affecting the one kidney I have remaining. However, this makes so much sense. Do you know if the LMNT electrolytes are sold in the stores?
Elana says
Nancy, LMNT is sold in many stores. I’d give your local store a call to see if they have it in stock, or you can buy it online.
A quick edit to say I was mistaken. According to LMNT’s website they are not available in “big retail” stores, but they do have a growing wholesale network, so there might be a partner near you. Send them a note at hello@drinkLMNT.com and they can help!
Jeanne says
We love LMNT. But it is just too expensive for our limited budget. I have the recipe (from the LMNT website) to make it ourselves but I look forward to your next post so I can check out your sources for the individual components and how best to store them (if that is important info). Thanks Elana. I have followed and used your recipes for years (first post). You do great work!
Elana says
Jeanne, thanks for your kind comment. Stay tuned for my recipe!
Kate says
I drank LMNT with my third pregnancy. Now that baby is 7 months and I’m nursing, this was a good reminder to start drinking it again. I always feel thirsty living at such high elevation, running after my other 2 kids, and never drinking enough water. Also interested in your diy electrolyte recipe!! Is there a better time to drink electrolyte water – morning or afternoon?
Elana says
Kate, I drink it all day long :-)