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Electrolytes for keto

Electrolytes For Keto

Cutting carbs drops insulin, and insulin is what tells your kidneys to hold onto sodium — so keto needs 3,000–5,000 mg of sodium a day, several times general guidelines. LMNT's unflavoured stick is $64.95 for a 30-stick box, and everything here ships free over $149.
Shop keto electrolytesSee the FAQs

What actually happens on ketoInsulin is the hormone that tells your kidneys to hold onto sodium — cut carbs hard enough and that signal drops to a new, permanently lower baseline.

01 — Insulin drops, and stays down

Carbs are what keep insulin elevated day to day. Cut them hard enough, consistently enough, and insulin settles at a new, lower baseline.

02 — Kidneys stop holding onto sodium

Lower insulin means more sodium — and the water bound to it — leaves in the urine. This is most of what sits behind the first week's "keto flu."

03 — Potassium and magnesium go with it

Both are lost faster through urine, while cutting high-carb foods like fruit, grains and starchy veg removes two of their biggest dietary sources at the same time.

04 — The deficit doesn't end after week one

Once ketosis is established, elevated sodium excretion continues for as long as carbs stay low — an ongoing target, not a one-off top-up.

Daily mineral targets on ketoRanges follow Volek & Phinney's guidance for a well-formulated ketogenic diet, contrasted against the NHMRC's general nutrient reference values. General information for healthy adults, not medical advice.

Sodium 3,000–5,000 mg

Several times the NHMRC's general adequate intake of 460–920 mg — keto's insulin-driven excretion is the reason for the gap.

Potassium 3,000–4,000 mg

Above the general NHMRC target, to offset both higher urinary losses and lower intake from cut carb sources like fruit and grains.

Magnesium 300–500 mg

Broadly in line with general RDIs, but worth treating as a floor rather than a ceiling given magnesium's role in keto-related cramping.

What a signal usually reflectsNot a diagnosis — a guide to which mineral is most likely running low during "keto flu," and why.

Signal Likely mineral Why it happens
Headache in the first few days Sodium Coincides with the sharp rise in sodium excretion as insulin drops over the first 48–72 hours of carb restriction.
Fatigue or brain fog Sodium & potassium Tracks with lower blood volume and the loss of two minerals central to nerve signalling, both moving together early on.
Muscle cramps, especially calves Magnesium Magnesium is involved in muscle relaxation, and the plant foods that normally supply it are cut back hardest on a stricter keto plan.
Noticeable or irregular heartbeat Potassium Potassium plays a role in heart rhythm, and urinary losses continue for as long as insulin stays low.
Constipation Magnesium Consistent with reduced magnesium and fibre intake as high-carb plant foods are removed from the plate.

General physiological information, not a diagnosis. If a signal is severe, persistent, or you take blood pressure, heart or kidney medication, speak with a GP before increasing sodium intake.

The first two weeksA typical adaptation curve — indicative only, not a measured value, and it varies person to person.

0–72 h
Water weight drops
Glycogen releases roughly 3g of water per gram, so the scale move in the first three days is mostly fluid, not fat.
Day 2–4
Peak keto flu
Sodium excretion is at its highest against near-zero replacement from food — the classic headache and fatigue window.
Day 5–10
Electrolytes catch up
Consistent salting starts closing the gap — most people report symptoms easing once intake matches losses.
Week 2+
New baseline
Sodium handling resets around the lower-insulin normal — ongoing intake stays necessary, not just a first-week fix.

Sodium per serve, comparedLabel values per serve as supplied by each brand. A keto target of 3,000–5,000 mg sodium is hard to reach with a sports drink and impossible with coconut water.

LMNT (1 stick) 1,000 mg
Re-Lyte (1 scoop) 810 mg
Concentrated mineral drops (1 dose) 380 mg
Sports drink (600 mL) 250 mg
Coconut water (250 mL) 60 mg
Keto friendly Zero or near-zero net carbs
No hidden sugars No maltodextrin, dextrose or fruit solids
Full mineral trio Sodium, potassium and magnesium together
Train keto-adapted Sodium ready before a fasted or low-carb session

Suggested for ketoPicked for a high sodium dose per serve and nothing that has to be checked against a strict carb count.

LMNT Raw Unflavoured Electrolyte Mix - 30 Sticks showing individual packets with sodium, potassium, and magnesium content labels

LMNT Raw Unflavoured Electrolyte Mix - 30 Sticks

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$64.95

The highest single-serve sodium dose in the range, unflavoured so it never needs checking against a strict macro count.

Re-Lyte Hydration - Unflavoured - Tub - 75 Serves dietary supplement container with black lid and blue label highlights

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Redmond

$74.95

An adjustable scoop for dialling sodium up on high-excretion days without buying a second product.

Keto Electrolyte Drops -118ml in blue glass bottle by Trace Minerals for hydration and electrolyte balance support

Keto Electrolyte Drops -118ml

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$42.95

Purpose-built for keto — a concentrated drop format with nothing to track against carb macros.

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Not sure yet?

Three quick questions,
one recommendation

Answer three questions about how you do keto and we'll point you at a pick to start with. Prefer the full version? Take the complete quiz.

How strict do you track your macros?

Keto doesn't fail because of fat. It fails because of sodium.

Shop keto electrolytesFree shipping over $149 Shop now

Keto and electrolytes, answeredAnswers to what keto shoppers ask us most. These same answers power the FAQ schema on this page.

Lower carbohydrate intake lowers insulin, and insulin is the hormone that tells your kidneys to retain sodium — with less of it, more sodium (and potassium and magnesium alongside it) leaves in the urine. Food alone rarely replaces what's lost, which is why keto dieters typically need to add electrolytes deliberately.

Volek and Phinney's guidance for a well-formulated ketogenic diet suggests 3,000–5,000 mg of sodium a day, several times the NHMRC's general adequate intake of 460–920 mg for people not restricting carbohydrates.

"Keto flu" is the informal name for the headaches, fatigue and brain fog some people get in the first few days of keto, largely explained by the sharp rise in sodium excretion as insulin drops. It typically eases within one to two weeks once electrolyte intake catches up with losses.

Unflavoured, zero-carbohydrate electrolyte products contain no carbs to affect ketosis. If you're tracking strict macros and prefer a flavoured product, check the label for any carbohydrate-containing sweeteners first.

Salting food generously and drinking bone broth both help, but consistently reaching 3,000–5,000 mg of sodium from keto-compliant food alone is difficult for most people without supplementing directly.

There's a lot of overlap — most products in this Keto collection are also sugar-free — but this collection is curated specifically around the brands and formats keto dieters use most, while Sugar Free is a broader range not limited to keto shoppers.

Not sure which brand suits you?

Take our quiz and we will match you to a brand and format based on how you ride, or start with a taster pack and try a few before committing to a full size.

Take the quiz Shop sample & variety packs Electrolyte Try Pack — $79.20