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To be honest, I wasn't religiously keeping track. I would try to drink at least 3-4 scoops of this powder a day - New Ultima Hydrating Electrolyte Powder, Orange, 90 Servings https://www.amazon.com/dp/B01IIGUTEY/ref=cm_sw_r_cp_api_i_kZ2dBbKMNR2QC And two scoops of sleep time magnesium each night. But I would supplement more if I was feeling lethargic or dizzy.
Was just about to say this. How's your Magnesium, your Potassium? Sodium is also important, but people often forget about good old Mg and K. I've done keto on and off for a little more than 4 years, and find that adding electrolyte supplements helps a LOT.
I now buy NuuN tablets off Amazon and drop two into my 32 oz water bottle each day. It's super helpful.
I take this brand hydrolyte. Up to three scoops a day, one in the morning washing it down with a couple pictures of pink salt on my tongue, then I'll do another one midday with more salt as needed, but I usually don't need to I'll do the two scoops in the evening with calm magnesium and a couple more pinches of salt on my tongue as needed. I only take salt when I either get cramps in my toes or when I feel light-headed or hungry. You can barely taste this electrolyte mix and it's the cleanest, most flavorless I have found. Not salty at all.
I just received this tub of maltodextrin which I ordered on a whim to mix my own SIS Beta fuel knock off.
I neglected to read that this was 8lbs. This tub is bigger than my head...by a lot. My kids were stoked that there was an Amazon box to open (which is like a daily thing at the house and yet still elicits 100% of their excitement), and that out of this box came a giant orange tub of SOMETHING. My wife, on the other hand, thinks my already pretty weird hobby is now a whole head-sized-tub-of-carbs weirder.
I love this sport.
Personally, I’m going to supplement with Ultima Replenisher Electrolyte Hydration Powder, a relatively cheap and easy find I looked up on Amazon.
Generally, look for electrolyte mixes and such with sodium, magnesium, and potassium. Extra stuff is nice but not necessary. If you’re feeling faint or breathless during the day, drink water with dissolved Himalayan salt slowly, and you should feel better. I’m still feeling this out - just like you - but as I learn from my mistakes and do more research, this is what I have found to be useful.
It’s an electrolyte blend that you can make yourself or order off Amazon. I went the Amazon route for easy to-go packets.
https://www.amazon.com/SNAKE-Juice-Electrolyte-Unflavored-Fasting-Focused/dp/B07F5YZNYV
Check out the Snake Diet by Cole Robinson. It’s basically just water fasting.
“Smart water” and the like only add electrolytes for taste. This is the shit you need. Gatorade on steroids, without the crap in Gatorade. Electrolyte Powder, Lemonade Hydration Supplement: 90 Servings, Carb, Calorie & Sugar Free, Delicious Keto Replenishment Drink Mix. 6 Key Electrolytes - Magnesium, Potassium, Calcium & More. https://www.amazon.com/dp/B07Q33CN85/ref=cm_sw_r_cp_api_i_elFmFbAMMZEFZ
Yay!! Omg actually I kind of do! I do ibuprofen + acetaminophen and a high dose of CBD, plus a glass of water with this electrolyte powder. I don’t know why but that powder is incredible and almost always takes my headaches and malaise away!
Chipping in to second electrolyte powders. That's going to be your closest nutritional match.
I use this when intermittent fasting. A little goes a long way. It's not sweet like Gatorade, but it has the right stuff to replenish his body. Pickle juice, lemon juice, watermelon juice, ect will have some of that, but it's not nearly as much as Gatorade or electrolyte powder.
I’ve had real good luck with ultima replenisher
Works really well when I’m dehydrated and works great for my wife’s leg cramps.
Sure here ya go: Keto Electrolyte Powder - No Carbs and No Sugar - Advanced Hydration Raspberry Lemonade Electrolytes Supplement, Boost Energy, 50 Servings, No Maltodextrin Sugar Free Electrolyte Powder https://www.amazon.com/dp/B07XQ61Y2Y/ref=cm_sw_r_cp_api_glc_i_PNo3FbTTD835R
I suggest replacing the Pedialyte with Ultima:
This stuff is great, I use it nearly every day. Whole Foods sells a smaller container if you can't/don't want to buy from Amazon. Ultima doesn't have artificial colors and flavors like Pedialyte (those actually inhibit electrolyte absorption and aren't good for you in general).
It doesn’t have to be straight water! Tea, (low cal) sports drinks, etc. all count. I bought some electrolyte powder on Amazon and I’ve been liking it so far. Kind of sour compared to Gatorade, but way more flavorful than plain water. I also quite enjoy Mio Sport which comes in zero calorie. I think Walmart has Mio?
Ultima Replenisher Electrolyte Hydration Powder, Variety Pack, 20 Count Stickpacks - Sugar Free, 0 Calories, 0 Carbs - Gluten-Free, Keto, Non-GMO, Vegan https://www.amazon.com/dp/B01EGP1KYY/ref=cm_sw_r_cp_api_i_bfAeCb6G97DNP
I use Hydrolyte. It’s unflavored so I throw it in whatever drink I want. Sometimes I’m mix that in with vitamin C orange and it’s a yummy keto drink
It’s on amazon check it
https://www.amazon.com/dp/B07KCFQF2L/ref=cm_sw_r_cp_api_i_orBsCb17PXXQE
The Mio blackberry raspberry and tropical cherry flavors are sweetened with stevia and don’t have artificial sweeteners. They’re not my favorite, but they’re okay and a lot of stores carry them. I also like Ultima electrolyte mix. I buy it from Whole Foods Market. Half a packet is enough for 16 oz of water for me, I don’t like it full strength except in yogurt. https://www.amazon.com/Ultima-Replenisher-Electrolyte-Formula-Stickpacks/dp/B01EGP1KYY
I used to get the powder packs of Pedialyte but found the packaging to be super wasteful and I was blowing through them so it was getting expensive. I've been using this powder for about 3 weeks now and have definitely noticed a difference! It doesn't have a ton of sodium but the electrolyte balance seems to be helping me and it's zero sugar which is a plus. I don't mind the taste either.
I try to drink 2 16-oz servings a day on top of other fluids and salt tabs 3x/day. It's more cost effective and there's way less waste than buying bottled drinks or the individual packets.
https://www.amazon.com/dp/B07Q33CN85?ref=ppx_pop_mob_ap_share
https://smile.amazon.com/gp/product/B07Q33CN85/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
I use this and add some salt
Ya, actually most of my "water" is the stuff at the link below. I've tried a lot of different mixes like this and this one is my favorite. I like the cherry pomegranate and grape.
https://www.amazon.com/Ultima-Hydrating-Electrolyte-Raspberry-Gluten-Free/dp/B01IIGVUQA
Here's the one I use. It's already flavored we've you can adjust the amount of water to suit your taste. 1000mg per scoop. I usually have two a day and get the rest through food.
https://www.amazon.com/Keppi-Electrolyte-Powder-Hydration-Booster/dp/B07XQ61Y2Y
You can use Lite Salt or a mix of No Salt and table salt. I like the Keppi powder on Amazon, here: https://www.amazon.com/dp/B07XQ61Y2Y But it's obviously more expensive than just mixing up your own. It's convenient, though, if it's within your budget.
You do have to add your own salt to the mix, but it has a higher percentage of potassium and magnesium than most other electrolyte powders or solutions out there. I usually just put 1/4 tsp into my mouth and swish with water to get it down fast. I don't always want to be drinking 16 oz of salty water.
As someone else mentioned, you may not strictly need them, so you'll want to get familiar with the feelings in your body when you're low. I get headachey, my feet start cramping, and I'll feel a bit anxious for no reason. Other people might get dizzy or weak, or lose their appetite. Electrolytes can help with all that, but your symptoms will be your own.
Hydration and electrolytes! Dizziness/brain fog can easily be caused by an electrolyte imbalance, and all those little bastards like to sweat out of you at class. Grab some electrolyte mix from Amazon and take some every day. You can take some with you to class in a water bottle too. It's amazing how much better you can feel if this is your problem. Easy fix.
I use this: https://www.amazon.com/dp/B07Q33CN85?psc=1&smid=A2YN08W96E4YC2&ref\_=chk\_typ\_imgToDp
Just to throw in with everyone else...yes bump up your electrolytes.
I add this to my gallon of water. It's not the best tasting but it helped me in the very beginning with headaches and nausea.
[Snake Juice]
They are a little pricey, but I don't drink them everyday, more like twice a week.
Here you go!
[Snake Juice]
They are a little pricey. And the instructions say to drink one packet a day, I don't do that now. In the beginning I did but now that I've gotten use to fasting I don't feel like I need it. During this 96 hour fast which is 4 days, I've drank 1 packet every other day. If I'm doing 20:4 or doing OMAD I'll drink like 3 packets a week to keep everything running smooth.
It's also not the best tasting, it's salty. So I mix it into a gallon of water to thin out the taste.
Here you go.
[Snake Juice]
Doesn't taste all that good just to warn you. I usually mix it into a gallon of water so I don't taste it as much.
Sorry im just getting back to you now but I think other people answered it better than I could have from a technical standpoint anyway.
Originally I thought I just needed more salt and it definitely helped but after trying a formulated electrolyte powder it was night and day. sounds weird but mentally I can drink it almost as food because it gives my body the same satiated response to hunger pains.
There are a lot of different ones out there and I've only tried a few but this is BY FAR the best one I've had. it has a lot more stuff in it so I think thats why my body is loving it so much. on top of the added ingridients, its also the most tart and powerfully flavoured one(likely not that hard, just adding more citric acid).
I've tried to figure out how to describe it but...it's almost as if lemons made and orange juice type drink....in the same way that a tall glass or orange juice used to satiate me to some degree. sugar and electroyles i guess? I mean if you look at the ingridient/nutrient list it might as well be a glass or OJ haha.
this one also comes with a full container, none of that 1/2 full packaging. makes it not only the best, which I would pay more for, but also the most cost effective by a mile.
I would get some maltodextrin and only add protein if your'e not getting enough from real foods. Maltodextrin is fast absorbing and pretty much tasteless as well. You can get fancier stuff if you want but the Now Foods version I linked is fairly clean (no fillers) and does the job.
Start: April 09, 2022
Goal end date November: 30,2022
Starting weight: 245 lbs
Current weight: 232 lbs
Goal weight 168 lbs
Daily entry: #4
Current fasting goal: 7 days
Current fasting time: 58 hours
Walking: ~ 5miles a day
Miles Walked Yesterday: 13.5 Miles
Current plan: Rolling 7 day fasts
Fasts to go to reach goal 0 / 22
Number days planned fasting: 3/160
Electrolytes used: 1 packet and 7 Propel