If you’re researching how to start the keto diet, you may have come across the keto flu and now you’re wondering how to avoid it that nasty keto side effect. This keto electrolyte drink will completely alleviate any discomfort that can come with the start of a keto diet, commonly referred to as the keto flu.

Why Do You Need Electrolytes on Keto?

Low carb diets are naturally diuretic in nature, which means they cause the body to release more water and salt than normal. This release of water takes with it precious electrolytes that are necessary for the efficient functioning of the body.

Your body needs sodium, calcium, magnesium, potassium and other important minerals to operate efficiently and when you run low on these minerals, the symptoms are quite unpleasant. I wrote extensively on these electrolytes and how to increase your intake here, so I won’t go into great detail but let’s touch a little on the symptoms of the keto flu.

Electrolytes and Keto Flu

So in your first week of the keto diet, your body will lose an exceptional amount of water weight which usually results in phenomenal keto first-week results. If you’re not replenishing your electrolyte in this first week especially, when the water loss is high, you may develop some uncomfortable symptoms as your body signals that it’s hurting from sudden loss of important minerals. These symptoms are sometimes referred to the keto flu since they are similar to the symptoms of the common cold, but it i not actually the flu.

Read more about the keto flu here. The symptoms of the keto flu are usually:

headaches
dizziness
fatigue
irritability
muscle weakness
constipation
leg cramps

If you work out a lot, you will recognize some of these symptoms as the body loses a lot of water and electrolytes after a vigorous workout which is why many athletes drink Gatorade or some other sports drink after workouts.

The problem with most electrolyte drinks on the market is that they are loaded with sugar, a complete contradiction of the keto diet and general health goals overall.

How Do You Get Enough Electrolytes on Keto?

You can easily make your own electrolyte drink at home with all-natural ingredients. For convenience, you can also purchase electrolyte powders that are sugar-free and cover all the electrolytes your body needs. The below electrolyte powder by Dr. Berg is a favorite and perfect for the keto diet.

One scoop of this perfectly balanced electrolyte powder includes the recommended daily intake of minerals:

1000 milligram of potassium
75 milligram of calcium
120 milligram of magnesium
15 milligram of chloride
10 milligram of sodium
100 milligram of trace minerals

You can purchase an electrolyte drink at any health food store or on Amazon, or you can make your own. Recipe below!

Homemade Keto Electrolyte Drink

To make your own homemade electrolyte drink, you’ll need a few ingredients and I will recommend a couple of tools:

2 cups peppermint tea (draw tea then allow to cool slightly)
2 tablespoons Apple Cider Vinegar (with the mother)
2 tablespoons fresh lemon juice
1/4 teaspoon pink Himalayan salt
1/4 teaspoon pure stevia
1/2 teaspoon NuSalt or other potassium supplement
1 teaspoon magnesium citrate

Tools I use for a perfect mix each time:

With this mix, you’ll get a touch over 18oz of liquid. I love to mix this up in my 24oz mason jars with spill-proof cap, that way I can shake it all together or preferably, use my milk frother as it will incorporate all the powders better and help to dissolve the salt and stevia. Then I can sip this throughout the day. I fill the glass with ice after I mix it and cover my mason jar with a silicone sleeve that helps it keep cold throughout the day and prevents sweating on my work station or in my car if I’m on the go. You can also enjoy it warm as tea!

The lemon press also just makes my life 10 times easier as I use lemons and limes in so many recipes and cocktails throughout the week and I certainly prefer the fresh-squeezed stuff. It gets every drop of juice out my lemons and limes.

Peppermint Lemon Keto Electrolyte Drink

A deliciously refreshing sugar-free way to replenish your electrolytes after a workout out or throughout your day on the keto diet.

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Course: Keto Recipes

Prep Time: 5

Cook Time: 5

Total Time: 10

Servings:

Calories: 7kcal

Author: Leah Ingram

Ingredients

2 cups peppermint tea
2 tablespoons Apple Cider Vinegar with the mother
2 tablespoons fresh lemon juice
1/4 teaspoon pink Himalayan salt
1/2 teaspoon NuSalt or other potassium supplement
1 teaspoon magnesium citrate
1/4 teaspoon pure stevia

Instructions

In a small saucepan, draw your peppermint tea with two cups of hot water. I like to use fresh leaves from my garden but loose leaves or tea bags work as well.
Allow tea to cool slightly then transfer to your mason jar or other container.
Add all other ingredients, mixing well to combine and dissolve powders, salt and sweetener.
Sip warm or add ice cubes and enjoy a cold refreshing drink throughout the day.

Nutrition

Calories: 7kcal

How often should you drink electrolytes?

At the start of your day. Drink your keto electrolyte drink as a refreshing and energizing morning beverage. You can have it instead of coffee or tea to stave off hunger and headaches.
For post-workout recovery. Electrolyte drinks are a great way to hydrate and replace your electrolytes after a long and tiring workout. (Remember that sweat is made up of water as well as electrolytes!)
Snack time. Enjoy your keto electrolyte drink with a low-carb snack. Have it with a bacon avocado keto sandwich, plain hard-boiled eggs, or almonds. It’s perfect for keeping cool on a warm afternoon!