How Much Water Should I Drink On Keto?


One should never take any advice available on the internet without confirming the source and researching on it. Believing anything you read on the internet is one of the major reasons why a lot of people have misconceptions about water. For example, one of the major misconceptions that even bottled water companies’ market is consuming eight glasses of water every day. Why a lot of people have ended up believing this misconception is simply because it has been reinforced so many times by so many sources. But let’s move on to breaking these misconceptions and figure out how much water per day you need to drink on keto.

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A human body is 70% water. Yes, read that again and think about how significant water is for your survival. It is, in fact, one of the two main ingredients without which life cannot sustain. Water essentially plays a part in all bodily functions, chemical reactions, and processes. For instance, it is water that enables the digestion of food and the ultimate conversion into energy. However, with regards to the keto diet, one has to stay vary of the common guidelines that surround water intake. In order to properly understand how many ounces of water you should drink on keto per day, let’s have a look at how water functions for the body and what keto requires from the body and you.

What Does Water Do For the Body?

Let’s jump right into it! Water is used in many important tasks that are carried around in your body. Some of the major ones include maintaining the body temperature, lubrication of ligaments and joints, transportation of nutrients to where needed, as well as helping remove waste products from the body. No one can survive if the water stops aiding any of the processes mentioned.

However, on top of all these important functions, water also helps in the process of digestion. The process of hydrolysis is where the water breaks down and softens the food which goes into our stomach. As a result, the digestive juices in the stomach are easily able to carry out the process of digestion.

Water also helps us stay hydrated, and we all must have at some point, experience what dehydration feels like and can do to our bodies. If dehydration is not treated on time, it can turn into something serious quickly. That is how important water is for survival. People who turn to keto need to be extremely alert dehydration because their water requirements are changed because of the diet.

How Keto Changes Your Water Requirements

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It is highly important that you closely monitor your water intake if you are on keto. The reason behind this is that when you start a keto diet, your cellular mechanisms are altered. In simple words, ketosis is the process whereby the metabolization of carbohydrates is replaced by the metabolization of fats to produce energy.

The regular process where the body breaks down carbohydrates, water plays a vital role where it helps to store energy. Several grams of water are stored alongside for each gram of glycogen produced through the metabolization of carbohydrates. This is how the human body has what we call “water weight.” So, if you start eating fewer carbohydrates today, you will suffer weight loss in the form of water weight loss. This is because a low carb diet will result in the body turning to the already stored carbs for energy. When these carbs are burnt down as fuel, the water stored alongside them is also released resulting in weight loss.

On average, a body has stored up to a pound of glycogen. A pound of glycogen required up to three pounds of water, which is the water weight. When a person shifts from a regular diet to a keto diet, the water weight is lost rapidly as keto is a low carb. As a result, it becomes extremely important to drink enough water so that the body does no go into a water deficit. This can simply happen because many keto diet eaters do not realize that the way their body manages water changes as they enter ketosis. As a result, the rate of water intake is the same, whereas the body is actually using more water than before and in need of more as well.

Due to this change in water management, you will be thirsty more often. If you do not fulfill this thirst properly and take it lightly, you can fall into dehydration. Dehydration on a keto diet can result in various dangerous symptoms such as the keto flu. The symptoms of keto flu include fatigue, weakness, nausea, and irritability, which can highly influence your mood, and you may end up not liking the keto journey at all.

The Eight Cups a Day Myth

The problem most people face is figuring out the amount of water intake for ketosis. Normally, a person is advised to drink eight cups of water a day, which is a common misconception. You must note that many modern nutritionists have to consider a number of factors before recommending how much water intake a person may need, and that too is never a fixed amount.

Different Bodies Have Different Needs

The quantity of water required by every individual varies. It depends on their daily activity, diet, the environment they are in, their weight, etc. All of these factors combined can give an approximate idea about the amount of water intake one should have. This applies to the keto diet too. A nutritionist would have to consider all the factors, and based on facts and stats, and they can tell you how much water you should drink. And it varies from person to person, so there is no standard amount, such as the eight cups a day.

Your body is the best indicator!

One of the best indicators of water intake is your own body. Whenever you are at the brisk of hydrating, the body sends thirst signals, telling you that you are not drinking much water. This is similar to how the body regulates the temperature. In the same way, it does an amazing job of regulating water levels and sends timely signals. Now it is up to you to notice these signals and act accordingly. Neglecting the signals can lead to dehydration, which you already know does not go well with the keto diet.

Does drinking water speed up ketosis?

A question many people ask is whether drinking much water speeds up the ketosis process. To answer this, it certainly helps to stay hydrated, and you definitely need more water than before. However, there is no scientifically proven evidence that shows that drinking water in excess speeds up the ketosis process. The reasons many people fall prey to drinking more water than they should are the marketing tactics of bottled water companies. If you are on a keto diet, just be consciously aware that your water intake must increase from before. By how much should it increase again depends on several factors, so you need to put in the effort and make sure you drink water every time your body signals you to. 

Fitting Hydration into Your Keto Lifestyle

The goal of staying perfectly hydrated while on a keto diet has no single answer. In fact, it is a bit complex because different people have different water requirements. What you should focus on is drinking much water to stay hydrated but never above a reasonable amount.

Many people who follow the keto diet have devised their own plans for water intake. For instance, some people drink water that amounts to half the amount of their weight. For instance, if someone weighs 160 pounds, they would drink 80 ounces of water in a single day. You can also turn to keto drinks which especially help to stay hydrated. Drinks on keto are also recommended by many as a keto drink does not require much effort. Some of the most common ketosis drinks include sparkling water, diet soda, coffee as well as black and green tea. sugar-free tonic is another drink keto supports.

Moreover, there also have been recommendations that there is no need to drink a fixed amount of water per day. Other factors, such as the color of urine and how you generally feel, should be considered. Water intake should be according to these feelings and temptations which can help you know if you are getting enough water. Try to maintain a light color of urine, which means you are drinking enough water.

Electrolytes as well!

Water is not the only important factor contributing to the health of a cell. Electrolytes, including potassium, sodium, and magnesium, are also involved in fluid regulation in cells and out of cells. Moreover, during keto diet, electrolytes also decrease alongside the water. As a result, in order to make the best use of water, you drink during the keto diet, ensure that you also maintain electrolyte intake.

To Conclude

There is no doubt water can do wonders for the body. As a result, it is extremely important to regulate how much water intake you have. It is even more important for people on a keto diet; therefore, they should definitely stay more alert for any thirst signals from the body coming their way to make sure they are drinking enough water. Understand this, and you will be able to stay perfectly hydrated through your keto diet, and the results will be great.