Ketones are the main subject of the keto diet, and different factors can affect its productions but is water one of them? This article will help you understand that drinking water reduces ketones or is essential to drink more water on the keto diet. Get your own Keto Diet Plan.
In this article we will learn if drinking water reduce ketones.
What are Ketones?
As we all know, the keto diet stimulates a metabolic process in the human body known as ketosis, which burns the stored and dietary fat you consume on a diet. The products produced from this process are known as ketones bodies which serve a function similar to glucose molecules as they become the energy source of the o=body in the absence of carbohydrate metabolism.
The ketones get released in blood, urine, and breath. The ones that get absorbed in the blood are the main ones used as the energy reservoirs, while the ketones in-breath and urine are not that much of use. But they do indicate a person that they are in ketosis, and the keto diet is working. As for losing weight, you have to get into the ketosis state and start producing the ketones.
So, ketones are the fat bodies processed by the metabolic process of ketosis in the human body. Many people assume that ketones are harmful to the body, but health studies have shown that they are entirely safe for the body, so there is no need to worry about them.
Does Drinking Water Reduce Ketones?
It is a question that people ask that does drinking water reduce ketones as? If they drink more water, the ketones will get excreted from the body, and they do not have enough energy reservoirs.
But the answer to this is no, and drinking water does not reduce ketones. Ketone production is not get affected if you consume more water on the keto diet. You will have enough ketone bodies to be used as the energy source for the body. However, the ketones in the breath and urine do get reduce when you drink water, but it is a good thing as it prevents the bad keto breath and balances the toxicity of the urine. Drinking water on the keto diet is necessary so that you do not have the condition of dehydration.
Why Dehydration is a Common Side Effect of Keto?
When they first start the keto diet, people put all their efforts into the diet plan and consume them. So that they forget about drinking water, but it is a crucial thing for the human body, and also because of this, dehydration becomes a common side effect of keto.
The reason behind this is that carbohydrates hold and store the water in our body, but when you go on a low-carb diet such as keto, the water does not get stored in the body, which causes dehydration. That is why it is compulsory to drink more water on this diet plan.
How to Check if You Are Dehydrated?
When you are dehydrated, you often have symptoms such as
- Feeling tired
- Being more thirsty
- Dry mouth, skin, and lips
- Feeling dizzy
- Affected brain functions
But these are minor and confusing symptoms as you are adopted to the keto diet, which means that they also indicate you towards having keto flu. But the best way to know whether you are dehydrated or not is to check the color of your urine. If it is of light-yellow color, it means that you are dehydrated, but if it is of dark yellow color or even medium-color, it means that your body is dehydrated, and you need to get hydrated as soon as possible.
Reasons to Drink More Water on the Ketogenic Diet
Drinking water on the keto diet is one of the most important things, as if you do not drink enough hydrating fluid on a diet. Then it can cause harmful effects on the body, out of which dehydration is the most common one. Following are some of the reasons why should drink enough water on the keto diet:
Recover water depletion
Carbohydrates are the primary nutrients that hold water in the body. Still, when you do not consume enough, the water starts to get depleted from the body, which becomes the primary cause of dehydration on the keto diet. Therefore, it is essential to drink more water on the diet to recover from the water loss.
Treat keto breath
Keto breath is not a very pleasant thing in the keto diet, but if you drink more water, it causes the ketones to get diluted and cause the breath to smell fresher and less acidic.
Enhances the metabolism
Drinking water is an excellent thing, not just to protect yourself from dehydration. Still, it is crucial for the inner metabolisms as all the body processes involve water as the central part. So, drinking water is good for metabolism.
Improve kidney functions
The kidney is where all the nutrients and fluids get filtered. So, water is essential to improve kidney functions as it clears out all the toxic from the body.
Improves the overall body functions
Hydration is essential for the body as it regulates body temperature, keeps joints lubricated, protects against infections, maintains organ functions, and has many other benefits to the human body, so drinking water is crucial.
Suppress sugar cravings
Sugar cravings are one of the problems you face on the diet plan, which is very obvious as you start a new diet. However, researches have shown that drinking water suppresses sugar cravings and hunger issues.
Tips to Avoid Dehydration on the Diet Plan?
Following are the best tips that you can include in your lifestyle to avoid dehydration which are:
- Drink enough water throughout the day, do not wait until you feel super thirsty.
- Consume more water-enriched fruits and vegetables.
- Try to flavor your nutrients to get the vitamins, minerals, and electrolytes with the water.
- Keep a water bottle with you so that you do not forget to drink.
- Get notified when you have any signs of dehydration.
- Try to be more minor in sunlight to save yourself from extra sweat and dehydration.
- One essential tip also does not to try to overfill yourself with water.
More Hydrating Drinks to Consume on the Diet
Sometimes we get bored or even overfilled just by drinking huge glasses of water throughout the day. Moreover, when you consume other hydrating drinks, they provide hydration and nutrients, which is very important for the health and the diet plan. Here is a list of the best hydrating drinks that you can include in the keto diet plan:
- Herbal tea
- Black coffee without sugar
- Lemon infused water
- Coconut water
- Cucumber juice
- Watermelon juice without any added sugars or ingredients.
- Fruit-infused water
- Water with electrolytes
All these drinks are suitable for the keto diet as they do not contain any extra ingredients, added sugars, or hidden carbs. Always make these drinks at home, and avoid the packaged ones. Also, please do not add any sugars or extra flavors to them as they can alter their health benefits.
Drinking water does not reduce ketone production. However, the ketones that are present in the breath and urine gets excreted from the body when we consume water which is not a bad thing as these ketones can be acidic for the body, which is not a very pleasant thing so, by drinking enough water you balance out the situation which keeps the body healthy, and in the state of ketosis for the betterment of it.