Do you wonder, “how much water should I drink on keto?”

Drinking enough water is important for everyone, but it’s especially crucial when following a ketogenic diet. Dehydration can lead to headaches, constipation, and even kidney stones. It may seem like a minor inconvenience, but it can have serious consequences so it’s best to prevent it entirely.


In this article, we will explain how much water should you be drinking on keto and why.

What is ketosis?

What is Ketosis

Ketosis is a natural process that occurs when your body uses fat as its primary energy source. It’s so important to get the timing right. When you first start keto, you will be in “thin” ketosis, which is normal and usually lasts 4-6 weeks. After this, your body will shift into “fat” ketosis. This is a healthier state. It lasts for 4-6 months, during which you can lose up to 30-40 pounds.

Most people want to avoid this because the majority of diets cause rapid weight loss at first, but fast weight loss isn’t healthy. If you fail to stay in fat ketosis, your body goes into starvation mode. When this happens, your body starts storing fat and your energy decreases. This is not only dangerous, but also unsustainable.

What are the side-effects of ketosis?

Many of the keto diet’s pitfalls are actually your body’s ways of putting your body into a ketosis-like state. When you’re extremely high in fat you end up taking in less water and more water retention. The very high amounts of ketones in your body also make it more difficult to urinate, as this can dilute your urine, preventing your body from getting rid of excess water.

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Can I trick my body into believing I’m full of water? Think of this like a muscle problem: you can use sodium to trick your body into thinking it’s full of water. You can do this the same way by consuming a lot of sodium-rich foods, such as whole eggs and salty meats. What should you drink to avoid dehydration on a keto diet? Hydration is no joke, especially in the heat.

Why is dehydration a problem on keto?

Why is dehydration a problem on keto

When you go into ketosis your body starts to shut down your physical system. Your kidneys stop retaining water and your body starts to function more like an engine burning fat. This is why many people with diabetes are advised to never go below 3,000 mg of sodium. If you’re constantly peeing, your body isn’t getting rid of toxins from your blood stream.

This is the main reason dehydration and keto are a bad combination. Your body is never full enough and never hungry enough. Let’s say that you’re burning around 600 calories per hour. You’re keeping your body hydrated and keeping your electrolytes up. Your body is functioning properly and in a way that can improve your metabolism and help your fat burn.

What are the symptoms of dehydration?

When we first start a keto diet we consume a lot of liquid, which results in our body adjusting to consuming high levels of water, and becoming acclimated to it. This can lead to us getting used to the higher levels of water and subsequently not drinking enough, in turn leading to dehydration. To ensure that we are drinking enough water every day, here are three important things to keep in mind:

The Ketogenic Diet requires a higher amount of water consumption than the average diet. On a keto diet, water should be your #1 source of electrolytes. You should also be careful about getting too much sodium. Too much salt can lead to mild dehydration as well. Any liquid that’s high in sugar or doesn’t contain water will leave you dehydrated.

How much water should I drink on keto?

How much water should I drink on keto? The answer is not as clear as it may seem. When you’re cutting fat and carbohydrates, your body can suffer from malnutrition. Because of this, it works hard to produce glucose, which is essentially water, so your body will start to become dehydrated. It’s important to keep your body hydrated with at least 8 glasses of water a day.

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What are the health benefits of drinking eight glasses of water a day on keto? Because of the water in your body, you will get some serious clarity and focus, especially for keto. Your skin and hair will also look healthier and shinier. What’s the best way to drink eight glasses of water a day on keto? Here is what works for me: In the morning I take one and a half litres of water and let it sit in the refrigerator for an hour before drinking.


Checklist about drinking water on keto

  1. Keto is a high-fat, low-carb diet that can be difficult to maintain
  2. You need to make sure you’re getting enough water on keto
  3. Drink at least 8 cups of water per day for the first week or two
  4. If you’re feeling dehydrated, drink more than just plain water – try adding some lemon or cucumber slices for flavor!
  5. Make sure your food contains plenty of electrolytes (sodium and potassium) so you don’t get dehydrated from sweating too much during exercise
  6. Keep track of how many glasses of water you’ve had each day


FAQs about drinking water on keto

Why Do You Need to Drink More Water on Keto than Other Diets

The keto diet is a low-carb, high-fat approach to weight loss. It’s often touted as the best way for you to get in shape and lose that unwanted fat. But there are some pretty strict rules when it comes to what you eat on this diet. One of these rules is that you need to drink more water than other diets because your body will be shedding pounds by flushing out excess fluid and toxins from your system.


The benefits of drinking water on keto

Water is the most important nutrient for our body. It hydrates us, keeps up healthy vitamin levels in our blood and cells, and regulates temperature. Drinking water on a keto diet can make it easier to lose weight because it improves your metabolism by reducing inflammation and decreasing bloating. Our bodies also need more water when we are dehydrated so that every system of the body can function properly including digestion, circulation, immunity, memory and cognitive function.



What are the easy tips for drinking enough water on keto

Drinking enough water on keto can be challenging. Water is essential for weight loss and other benefits that come with being in ketosis, so it’s important to find a way to get your daily dose of H2O.

Here are some tips from the experts on how to drink more water while following keto:
Keep a quart-sized jar in the fridge filled with filtered water or mineralized water (no added sugar). Drink two glasses before breakfast and two glasses after dinner every day.
Add lemon slices, fresh mint leaves, cucumber slices or berries to make plain still waters more appealing.


The ketogenic diet is an eating plan that has been used for years to treat those with epilepsy and other neurological disorders. It’s also now being used as a weight loss plan due to its ability to suppress hunger and lower food cravings, leading many people who are overweight or obese find success on this diet.

Regardless of the reason you choose the keto diet, it’s important to stay hydrated while following it. Drinking water is essential when following any type of restrictive dietary regiment because your body needs fluids in order to function properly. If you don’t drink enough water, you will become dehydrated which can lead to headaches, dry mouth, constipation and even kidney stones!

You don’t want to be dehydrated and feel awful when following your new lifestyle plan! Drink plenty of fluids and stay hydrated with our tips for how much water to drink while on keto!

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