Conventional dietary advice recommends reducing salt intake. On keto, this mainstream advice is actively counterproductive. Understanding why keto requires more sodium is fundamental to avoiding the keto flu and maintaining performance.
Insulin drives the kidneys to retain sodium. When insulin falls dramatically (as it does on keto), the kidneys excrete significantly more sodium. Without replacement, sodium depletion causes the fatigue, headaches, and dizziness known as the keto flu.
Most keto practitioners need 3–5g of sodium per day — approximately 7.5–12.5g of table salt. This is significantly above the UK’s mainstream recommendation of 6g salt (2.4g sodium) per day.
Salt your food liberally (use sea salt or pink Himalayan salt). Drink bone broth. Drink salty electrolyte beverages. Use salt in cooking without restriction.
For most people, higher sodium intake on keto does not raise blood pressure, because the accompanying reduction in insulin reduces sodium retention elsewhere. If you have hypertension, work with your GP.
Our keto beverages include electrolyte-rich options, and our keto snacks feature many satisfying salty options.