Is it Normal to Pee This Much on Keto?

Is it Normal to Pee This Much on Keto?

Short Answer: Yes


As we continue answering these Frequently Asked Questions about keto, today we are going to answer one of the more common questions about keto.  Namely, Why am I peeing so much!?  

The Biology

To answer this, let’s look at some of the biology when transitioning into a ketogenic state.

When you are a sugar burner, your body likes to store excess sugar in several locations.  It will store it in the liver, in your fat cells, and most relevantly for today’s article, in your muscles.  

When sugar is stored in your muscles, it is stored in the form of glycogen and that glycogen is stored in water.  So you can think of your muscles as big balloons full of sugar water.  (This is the reason body builders will often “Carb Up” before a show because the excess water in the muscles makes their muscles look bigger.)

The Transition

So as you begin to make the transition from sugar burner to fat burner, your body begins to use sugar stored in the various places in your body.  So you will dump glycogen from the liver, then the muscles.  

As the glycogen levels in the muscles drop, the water that glycogen is stored in gets dumped into the bloodstream, then out the body through the kidneys and the urinary tract.

The Result

As all that water leaves your body, you end up in the bathroom…a lot.  Some people report going to the bathroom as much as a dozen times a day but typically for only 3-5 days.  

Once those glycogen stores deplete, so does that water so don’t worry. it doesn’t last forever.

Keep In Mind

A few things to remember are that as the water leaves the body, it needs to be replaced so you MUST drink more water for the first few weeks on keto to keep from being dehydrated.  

In fact, most of what people call the “keto flu” is actually dehydration.  It is also a good idea to up your salt intake as well.  Preferable with a higher quality salt like Redmond’s Real Salt.


Any questions?  Leave them in the comments below and I’ll do my best to answer you!

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10 thoughts on “Is it Normal to Pee This Much on Keto?

  • ya i was wondering cause after just three days of eating about 30 carbs a day i really needed to urinate .. like ten times a day or more..

  • I have been on the Keto for 4 weeks and I’ve been drinking 1/2 gallon or more water every day. I have to pee all the time, so much that it wakes me up in the middle of the night. I added doing Sole, where I take 1 teaspoon Himalayan salt water to 8oz of water each morning on an empty stomach. I take an electrolyte supplement capsule as well. I don’t understand why I have to pee so much. Any suggestions? This and dry skin is what I have been dealing with while on the keto diet.


  • I have been on Keto for 3 days and I have been urinating more frequently and the color is darker than usual. I am trying to eat about 20 carbs a day however I run about 3 miles 3x a week and workout as well. Will that affect me from reaching ketosis?


    • No but you really need to increase your electrolytes if you are exercising that much. Add salt to everything, maybe some NoSalt for Potassium and maybe a Magnesium pill.

  • I have been doing keto since March 2020, been at 25 grams net carbs or less for the most part. I’ve tested glucose and ketones and I know I am fat adapted yet I still have to get up 1-2 times per night to pee and it’s a full bladder. I stop drinking fluids around 6pm then bed about 9pm up at 5am ish.

    I drink a good amount of fluids through day — coffee, water, teas. My urine appears to be the correct color most of the time. I have 10 mg or so redmonds sea salt per day, electroltye powder, take mag, potassium, eating very well…What should I try to add or eliminate to try to stop needing to get up in the middle of the night.

    • You might have sleep apnea, have you looked into that? There is a hormone called vasopressin that is secreted during deep sleep that prevents urination, kind of like how the bowels stop peristalsis so you don’t have to go #2 in the middle of the night. A constantly interrupted sleep can prevent that hormone from being secreted. If you think this might be it, I would recommend 2 books that hae helped me, Sleep Smarter ( and Breath. ( I fininshed breath about 3 weeks ago and would consider it revolutionary in how I think about my daily breathing and have seen an impact on my blood pressure and the depth of my sleep. Hope this helps!

      • I follow Keto diet for six months with remarkable results !! But only recently i experience to much urination, Thank god i dont get up in the middle of the night,but still i go something like 10 times in a day !! I exercise 3 times a week and i notice i sweat more than i used to too !
        The color of my urination appears to be okay. Maybe i have to add a little more carbs in my diet ?

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