Homemade Keto Electrolyte Drink – Instant relief of keto-flu symptomes


I’m writing this article because I feel like there it’s not given enough importance to such a meaningful subject like electrolytes in a ketogenic diet.

If you are experiencing one or more symptoms from the list below and you are following a low carb/ ketogenic way of eating, you have for sure an electrolyte deficiency.
Electrolytes deficiency it’s common on a super strict low carb diet.

Today I’m going to show you how you can make an electrolyte drink at home that will release the “keto flu” symptoms instantly.
You don’t have to spend enormous amounts of money on sports drink that are full of sugars and nasty ingredients.


What are the signs of the lack of electrolytes?

  1. Weakness
  2. Tiredness
  3. Dizziness
  4. Nausea
  5. A headache
  6. Fatigue
  7. Twitching
  8. Confusion
  9. Anxiety
  10. Irritability
  11. Muscle Weakness
  12. Leg Cramps
  13. Constipation

The electrolytes are sodium, potassium, magnesium, calcium, and chloride.

YES, you can get them from natural sources like avocado ( potassium), green leafy greens, mushrooms etc.

For as long as you include so little carbs in your diet, you should always take care to get enough electrolytes. Otherwise, you experience the symptoms above.

When you switch to a low-carb diet, your kidney switches from retaining salt to rapidly excreting it. The body is getting rid of excess water and salt, which is a good thing.

From the book  “The Art and Science of Low Carbohydrate Living”:

Low carb diets are natriuretic – they make the kidneys dump sodium. Sodium deficiency can cause a headache, dizziness, and fatigue. With continued low carb intake and sodium restriction, at some point, your kidneys start to excrete potassium to conserve sodium. Potassium deficiency can lead to muscle cramps, cardiac dysrhythmia. It can also cause the body to lose muscle, even when there’s plenty of protein in the diet.

From the book “The Ketogenic Diet” by Lyle McDonald, page 79.

The diuretic (dehydrating) nature of ketosis causes an excretion of three of the body’s primary electrolytes: sodium, potassium, and magnesium (31,40). These three minerals are involved in many processes in the body, one of which is the regulation of muscle contraction, including the heart. Some studies show a net loss of calcium while others do not.

keto for fat loss

Homemade Keto Electrolyte Drink

3.79 from 333 votes
Essential Electrolyte Drink for a ketogeninc / low carb way of eating
Course Keto Drinks
Cuisine ketogenic
Keyword electrolytes, keto drink, Keto electrolyte drink
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving
Calories 10 kcal



  1. Mix well all the ingredients and drink it during the day.

Recipe Notes

Micronutrient details: Potassium 1348 mg (39%), Sodium 420 mg (18%), Magnesium 325mg (81% RDA)

Nutrition Facts
Homemade Keto Electrolyte Drink
Amount Per Serving (1 the whole recipe)
Calories 10
% Daily Value*
Sodium 420mg 18%
Potassium 1348mg 39%
Total Carbohydrates 3g 1%
* Percent Daily Values are based on a 2000 calorie diet.

All text & images © Copyright Ioana for LowCarbSpark.com.

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What is the amount of electrolytes that you should daily aim for?

The consensus among low-carb experts is you’re aiming for these numbers:
• 3000- 5000 mg of sodium chloride (salt)
• 4,700 mg of potassium
• 300 mg of magnesium (chelated)

Make this keto electrolyte drink at home and forget about feeling dizzy and weak on a low carb / ketogenic diet.


  1. Hi there~ been doing keto about 3 months and drinking the above drink 2x a day and I'm still dizzy, nauseous and have pounding heart all day. Should I be drinking more? I don't want to over do it! thx!

    • I'm not a doctor, and I am not authorized to give any advice on your problem. You should consult a doctor to see if everything is alright first. You can include foods that are high in magnesium, potassium, and electrolytes such as spinach, avocado while adding more salt to your meals.

    • Have you been using artificial sweeteners? Any kind of artificial sweetener makes my heart palpitate and I am unable to sleep at night.

  2. I started Keto about 4 weeks ago. I've only lost 10 lbs, which is ok, but I have leg cramps at night and feel my heart racing if I climb 15 stairs, or just sitting around I feel weak and a little short of breath. Sounds like I need some electrolytes! Thank you for this.

    • 10 lbs lost is a great achievement. You should make sure you get enough electrolytes from your foods, take a magnesium pill every day and salt your food. Your symptoms sound like you may be low in electrolytes due to fast water elimination from the body. It would be better to consult with a doctor to make sure everything is alright.

  3. Can I use epsom salt (equivalent quantity by mass of Magnesium) instead of natural calm magnesium supplement? Since people do take epsom salt orally and it is 20 times cheaper.

  4. I'd love to know your response about using epsom salt instead of the natural calm magnesium supplement. Also, which natural calm supplement do you use, there are a few to chose from. Thanks!

    • I wouldn't use table salt because it's really unhealthy. It's like the processed form of the salt, and the manufactures cook it at 1200° Fahrenheit. Once you heat up the salt up to that temperature, it loses the majority of the eighty essential elements that are naturally occurring. Table salt causes the blood pressure to go up faster because it tries to keep the toxic ingredients away from the heart.

  5. I am looking for a l keto supplement that will correct any electrolyte ..mag/potassium imbalance..( leg cramps at night.)
    There is only so much broccoli and asparagus a man can eat …lol

    there are a few but they are powders / bodybuilding …but they sweeten with sucralose …seems like a waste of time …as the body sees this stuff like sugar any way and you get bounced out of ketosis

    • No offense david your wrong. Sweetners wobt kick you out of ketosis. Especiallt ones like sucralise, stevia monk fruit extract. Sucralose has a glycemic load of 0 which means it does nothing to the system. Ive been keto almost two years use items with sucralose all the time and dont get " bounced" outta of ketosis.

  6. Hi

    I'd like to make this but I accidentally purchased magnesium and calcium citrate in a pill form. It says I need to take 6 pills, but theyre HUGE and I hate taking pills.
    Do you think it would work if I try dissolve the tablets in water and then blend it up?



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