Electrolytes during fasting: what you really need to know.

I’ve come across numerous websites talking about this topic of increasing electrolyte intake during intermittent fasting. At times, some of these individuals provide terrible advice. What strikes me is the one particular scientific paper that a non-medical professional claims to have read with some particular science about how their electrolyte mix would be the magic “fix” to symptoms of keto flu during an intermittent fast.

So, after taking care of the sickest of the sick patients, from cardiac diseases to kidney disease (where you cannot excrete much electrolytes as your kidneys do not work), from working with patients in the rehabilitation side to malnutrition from liver disease, I finally had to share some insight. Simple but something everyone can relate to, particularly if they are interested in losing weight through intermittent fasting.

Do you need electrolytes during a fast?

The simple answer is it yes, and it is better to have some electrolytes particularly when your fast lasts longer than 8 hours. Why 8? Common sense! Just like everything else we do in life. That does not mean you cannot have electrolytes if you fast for 7 hours. But shorter fasting periods yield smaller results, at least from a weight loss perspective.

What electrolytes should you take while fasting?

The general principle is to take a blend that is preferably sugar free, rich in sodium, potassium and magnesium. You do not need calcium (the requirements anyway are large and met through diet) but having some phosphorus may not be a bad idea.

Since you are fasting, by definition, these electrolytes cannot be consumed through food. And, you need hydration during that prolonged fast. In this case, electrolyte-infused water is your best bet- both to keep yourself hydrated as well as reducing your chances of having a major electrolyte imbalance that can derail your hopes of losing weight.

Sodium is lost in the urine while fasting. Because during fasting, you induce ketosis and the levels of insulin in the body drop. Insulin is an adipogenic ("fat-making") hormone and also regulates blood sugar levels by driving them inside the cells. Insulin can help convert glucose into fat. But when energy intake drops due to fasting or ketosis, insulin levels run low. And insulin acts on renal tubular epithelial cells to allow sodium to be excreted. This means you may run into keto flu during fasting if you do not consume electrolytes.

What are the symptoms of Keto Flu during intermittent fasting?

Individuals who do prolonged fasts (>12 hours) often get symptoms of headaches, flushing, fatigue and palpitations – almost like the “flu” hence called Keto flu. These symptoms may be due to a loss of sodium and water via the kidney or changes in blood glucose levels.

In addition to sodium, our body also relies on the balance of potassium that helps in muscle function. This essential electrolyte's balance is controlled by the kidneys. Extra delivery (or loss) of sodium in the distal part of the kidney leads to loss of potassium via secretion through ROMK channels (specialized cells in the kidney that regulate potassium balance). So, it is more likely that the weakness and fatigue one gets from keto flu, is due to a combination of sodium and potassium loss.

Now, as magnesium accompanies potassium in many cases, some people feel flushed, have palpitations, suffer from cramps, weakness, headaches and lightheadedness. These are likely symptoms related to magnesium depletion.

Without this mineral, replacement of potassium can only work partially. Magnesium keeps the “doors closed” allowing potassium to be retained in the body. So, if magnesium is not replaced or consumed, potassium is continuously lost in the urine and can only worsen symptoms of keto flu during intermittent fasting.

How to prevent symptoms of Keto flu during fasting?

Here is the solution: consume a balanced blend of sodium, magnesium and potassium- such as MAGNAK Endurance mix or if a sugar-free blend is desired, HuMOLYTE with adequate amount of water. Electrolyte rich hydration mixes can reduce symptoms of keto flu.

What is considered “balanced”? Generally, a serving of sodium between 250-450 mg based on activity level, potassium of about 5-8 milli-equivalents/MEQ (about 200-300 mg) and magnesium of about 70-120 mg (1-1.2 mg/kg of body weight) is perfect when mixed with adequate (12-16 fl. oz) of water.

Be cautious about using too much sodium during intermittent fasting

There are myths and misunderstandings about how much and when to take electrolytes. The latter is easy to answer—drinking electrolyte infused water during fasting will NOT break your fast. Electrolytes have no calories, so breaking a fast is not an issue.

 So, while continuing your fast, you should ensure you are well hydrated. Drinking electrolyte water during your fasting ensures you do not create an electrolyte imbalance while fasting and reduce your chances of dehydration that eventually leads to Keto flu symptoms.

We do not recommend going up on sodium too much. For one simple reason—when you fast, your aldosterone levels rise gradually. This hormone leads to sodium reabsorption from the kidney opposing actions of insulin - this keeps us from losing too much sodium and water via the kidney during this state of fasting. Simply increasing sodium intake can paradoxically suppress aldosterone levels further exacerbating sodium losses and can cause bloating when a sodium “load” is contemplated.

Keeping it simple

Intermittent fasting creates ketosis which burns fat and is a healthy way of promoting weight loss. During this time, as caloric intake is low, hydration particularly with electrolyte water can enhance the process and prevent symptoms of Keto flu.

MAGNAK’s electrolyte mixes can support your hydration need during that time of intermittent fasting. Created using a pioneering Nutrient Co-transfer Technology, this electrolyte powder blend exploits the properties of one nutrient to enhance the function of others for optimal delivery and distribution. This allows proper utilization of electrolytes by the body without the need for “overloading it”. See how MAGNAK can help you achieve your goals for hydration and weight loss!