Keto Tip: 5 Reasons You Need To Drink More Water on a Ketogenic Diet!

Keto Tip: 5 Reasons You Need To Drink More Water on a Ketogenic Diet!


It’s often been said that most problems you run in to on a ketogenic diet can be solved by doing one of three things; drink more water, eat more salt, or eat more fat.  Over the years as I’ve done this, I’ve found this adage to be fairly accurate as most of the “tweaks” I’ve done to get over a plateau or speed up my weight loss has been some variation of these 3 things.

Probably the most powerful part of that truth is to drink more water.  I’ve seen over and over again how upping my water intake leads to faster weight loss and a healthier overall feeling as I continue on this little weight loss journey of mine.

Here are 5 reasons you should be drinking more water on a Ketogenic Diet

Replaces Lost Water

This is something I just didn’t know when I started cutting out the carbs and wasn’t prepared to deal with in those early days.   Your body stores glycogen in water in your muscles.  As your body burns through that stored glycogen and you don’t replace it because you aren’t eating carbs, your body’s water stores get depleted as well.  This is why you tend to lose up to 10 lbs in the first week on keto and also what causes the “keto flu” or the miserable feeling that happens just before you switch over to being fat adapted.  That feeling is caused by mild dehydration and can be shorten tremendously just by drinking more water.  Like I said, that would have been awesome to know in those early days.

Suppresses Appetite and Curbs Cravings

This is another one of those things that I really wish I had known early on but every time you have a hunger pang or a sugar craving, just drink some water and they go away fairly quickly.  In fact, even though I’m almost 2 years into this journey of mine, it is still the ever present glass of water on my computer desk that keeps me on the dietary straight and narrow more than anything else.  It took a while but I eventually trained myself to drink water first when I’m hungry before reaching for a snack.

Puts Less Stress on the Kidneys

Your kidneys do yeoman’s work to filter all the junk out of your blood so make their life easier by drinking more water.  Think of the water as a lubricant that keeps your kidneys working smoothly.

Improves “Keto Breath”

Sometimes as you slip into ketosis, the breath ketone acetate can cause bad breath.  More water helps reduce the effect of acetate on your breath and keeps your breath minty fresh.

You Metabolize Fat Faster

I’m going to be honest here and say I don’t really understand the science behind this.  Everything I’ve read throws this out as fact and never bothers to explain exactly why drinking more water would help your body break down and use fatty acids more efficiently.  All I can tell you is that when my weight loss slows down, the culprit is almost always the fact that I haven’t had enough water.  Once I bump up my water intake, the weight comes off again.

So drinking water is great for your health but how about some tricks to help you drink more water.  We got that too!

Keep Water Close

It’s a lot easier to drink water if the water is always around.  Keep a water glass near you and full at all times. You will be surprised at how quickly you will power through a gallon or more a day just by always having it around.

Flavor Your Water

Stay away from anything with sugar obviously but try cutting a few lemons or limes and putting it in the water and see if it tastes good to you.  About a month ago I started drinking water with a little Raw Apple Cider Vinegar in it because there is some evidence that it speeds up weight loss and found I liked the taste.

Salt Your Water

A little salt in your water will make it taste better and help your body retain more of it.  Just a pinch is all you will need.

I hope these tips help you drink more water and lose weight faster!

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  • Pingback: Keto Tip: Eat More Salt on a Ketogenic Diet!

  • Ann

    July 27, 2017

    I love salt, but have high blood pressure.

    • Aarn Farmer

      July 27, 2017

      Please do yourself a favor and read The Salt Fix. The link between salt and BP is not what you think it is and you might be doing more harm than good. Here’s the link.

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  • MK Johnson

    November 26, 2017

    According to what I have read, the reason you need more water on a fat-burning diet is that the body needs 1 molecule of water to break 1 molecule of fat down into energy for the body. So it follows that if you don’t drink your water, your weight loss will stall.

    • Aarn Farmer

      November 27, 2017

      That’s an interesting theory but I’ve never heard that ratio given in anything I’ve read. I’ll look into it. Thanks!

  • Vidhi

    February 7, 2018

    What should be done if weight gets stuck?

    • Aarn Farmer

      February 10, 2018

      It happens. Stay in ketosis and give your body a chance to heal.

  • Seth Kolodny

    February 14, 2018

    Very good article…thank you. What’s your opinion about carbing up on complex carbs every few weeks…say 100g?
    Seth Kolodny

    • Aarn Farmer

      February 17, 2018

      I don’t know that there is any benefit for men to do this. Some women report having more success with a small carb up the week before their cycle begins but I haven’t sen anything clinical on this.

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