Homemade Ketorade - updated

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Avoiding the Keto Flu

Keto flu is a common symptom a few days into starting a keto diet or anytime electrolytes get to low. The keto flu feels like a bad hangover. It often makes people stop keto, because they think keto is the problem when it it actually just an electrolyte deficiency. Sugar cravings combined with the keto flu add to feeling terrible.

When first doing keto, two things happen.

  • Glycogen stores are depleted. With every gram of glycogen, about 3 to 4 grams of water are flushed out. This also flushes out electrolytes.
  • Insulin drops. This causes the kidneys to excrete sodium, and water follows. This flushes out sodium and more electrolytes.

For most people on keto electrolytes are not optional. I need to supplement about 5 g of salt every day. Before adding electrolytes, talk to your health care provider.

Read more on the importance of electrolytes in our blog written by Dr. Ben Zacherl.


I no longer mix the ingredients with plain water. I use my SodaStream to make the ketorade with sparkling water. This is a big improvement and gives any commercial electrolyte drink a run for their money. I recommend the SodaStream Aqua Fizz because it uses glass carafes. But if you use glass mason jars with bamboo lids and straws, cheaper machines like the SodaStream Fizzi One Touch work just as well. I would stay away from the bundles with artificial flavour syrups. By now I have used my SodaStream so much that it paid for itself.

Quick notes about the ingredients:

NoSalt: NoSalt is a sodium free salt alternative. In this recipe we are not using it to replace salt, but to add potassium. NoSalt is potassium chloride.

Redmond's Real Salt: Ancient sea salt is the best choice of salt. It does not contain any micro plastics and has a great minerals profile.

Calm Magnesium: Magnesium comes in different forms. Magnesium citrate is best absorbed by the body.

TrueLemon: TrueLemon is freeze dried lemon powder, no additives. 1 packet equals 1 tbs of lemon juice or about 1 wedge.

Liquit monk fruit. This liquid monk fruit is easy to dose with no off taste. The liquid form instantly dissolves. Powdered forms often contain fillers like dextrose (pure glucose). It's better to avoid those.

Liquid Stevia. Liquid Stevia sometimes has a bitter aftertaste, when too much is used. Some Stevia products have additives, some of them pure glucose. Make sure to check the ingredients on the label.

Ingredients: Instructions:

Mix all ingredients into 20-24 oz. of water, add ice and enjoy.


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