Electrolytes are one of the most important considerations on the ketogenic diet. When you restrict carbohydrates, your kidneys excrete significantly more sodium, potassium and magnesium. Replenishing these minerals is essential for avoiding keto flu, maintaining energy and supporting muscle function.
When blood insulin drops on keto, the kidneys switch from retaining sodium to excreting it. As sodium leaves, it takes water and other minerals with it — particularly potassium and magnesium. This is why staying hydrated alone isn’t enough on keto; you need to actively replace electrolytes.
Sodium: Add sea salt generously to food and drinks. Aim for 3,000-5,000mg daily. Potassium: Found in avocado, leafy greens, salmon and nuts. Supplement with 1,000-3,500mg if needed. Magnesium: Most keto dieters are deficient. Supplement with 300-400mg magnesium glycinate or malate daily (better absorbed than oxide).
Look for zero-sugar electrolyte drinks and powders at Holland & Barrett, Amazon UK or specialist keto retailers. Avoid mainstream sports drinks — they’re loaded with sugar. Good options include LMNT, Precision Hydration and various keto-specific electrolyte blends. Alternatively, make your own with salt, NoSalt (potassium), and magnesium supplements.
Focus on electrolyte-rich keto foods daily: avocados (potassium), salmon (potassium, magnesium), dark leafy greens (magnesium), nuts (magnesium), olives (sodium) and bone broth (sodium). Explore our keto beverage recipes for electrolyte drink ideas and check out our keto snacks for mineral-rich snacking options.