Electrolytes calculator
Estimate sodium, potassium, and magnesium needs on keto.
When to use
- •If you feel fatigue, cramps, or headaches.
- •If you’re within the first 4 weeks of keto adaptation.
- •If training volume or heat exposure increased.
- •If you want to optimize hydration and mineral balance together.
Enter parameters
Recommendations
Ranges
Why it matters
4#1
On keto, the body excretes more sodium and water, increasing electrolyte needs.
#2
Low electrolytes can lead to fatigue and cramps.
#3
Steady intake through the day usually works better than one large dose.
#4
High sweat loss can raise needs faster than appetite changes.
Foods and habits
5Add a pinch of salt to water or broth.
Avocado, leafy greens, and nuts help with potassium and magnesium.
Increase sodium gradually and monitor how you feel.
Evening magnesium can be easier to tolerate for some people.
On hot days, keep salty fluids available.
FAQ
4Can I overdo sodium?
Yes, consider blood pressure and personal limits.
Do I need supplements?
Food is often enough, but supplements can help with heavy activity.
Why do symptoms persist if water is enough?
The issue is often sodium deficit, not just fluid volume.
Can I take electrolytes only post-workout?
Daily distribution is usually more stable, especially during adaptation.
Recommendations are averages. Consult a clinician for kidney or heart conditions.