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This recipe was inspired by a great electrolyte drink created by Wellness Mama. Apart from using electrolyte drinks for rehydrating during sports, it's an effective natural keto-flu remedy. Electrolytes, especially magnesium, are often deficient when you eat less than 20-30 g net carbs.

Making an electrolyte drink that tastes good was a real challenge. At first, the drink was too salty and I had to make a few batches before I was happy with the result. I used slightly different ingredients than the original recipe to increase the potassium and magnesium content and to make it suitable for a keto diet. If you've ever been through keto-flu, you know how bad the symptoms can be: headaches, muscle weakness, cramps or fatigue are just some of the side effects you don't want to experience during the transitional period of the ketogenic diet.

Note: If you need to add more sodium to your diet, try Homemade Bone Broth!. For more potassium try avocados!

Also check out our Quick Guide to Keto-flu Remedies and pin it to your board!

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Tips for Alternatives

Drink with meals (not on an empty stomach). Start with a cup per day and increase to no more than 2 cups per day to avoid stomach discomfort.

Instead of potassium chloride, you can use lite salt or cream of tartar. To read more about potassium supplements, read this post: The Importance of Potassium in Low-Carb Diets.

You can use coconut water instead of water for extra electrolyte boost, especially potassium and sodium. The downside is that coconut water may be too high in carbs for some people. There are about 6 grams of net carbs, 600 mg potassium, 252 g sodium and 60 mg magnesium per cup of coconut water.

Instead of Erythritol, can use other healthy low-carb sweetener from this list

0 days, 0 hours, 0 minutes Hands-on 5 minutes Overall 5 minutes Serving size cup/ 240 ml/ 8 fl oz Allergy information for Beat Keto-Flu with Homemade Electrolyte Drink ✔ Gluten free ✔ Dairy free ✔ Egg free ✔ Nut free ✔ Nightshade free ✔ Pork free ✔ Avocado free ✔ Coconut free ✔ Fish free ✔ Shellfish free ✔ Beef free Pescatarian Vegetarian Vegan Print Recipe Download Recipe

Nutritional values (per serving, cup/ 240 ml/ 8 fl oz)

Net carbs 1.7 grams Protein 0.1 grams Fat 0 grams Calories 6 kcal Calories from carbs 90%, protein 4%, fat 6% Total carbs 1.7 grams Fiber 0.1 grams Sugars 0.8 grams Saturated fat 0 grams Sodium 104 mg ( 5 % RDA ) Magnesium 179 mg ( 45 % RDA ) Potassium 216 mg ( 11 % EMR )

Ingredients (makes about 6 cups) 5 cups water or herbal tea of choice (1.2 l)

1 / 2 cup lemon or lime juice (120 ml/ 4 fl oz)

cup lemon or lime juice (120 ml/ 4 fl oz) 1 / 2 tsp potassium chloride (see Tips for alternatives)

tsp potassium chloride (see Tips for alternatives) 1 / 4 tsp sea salt or pink Himalayan salt - 1 / 8 tsp if too salty

tsp sea salt or pink Himalayan salt - tsp if too salty 2 tbsp Natural Calm magnesium supplement (12 g/ 0.4 oz)

1 / 4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz) - I used Sukrin Icing

cup powdered Erythritol or Swerve (40 g/ 1.4 oz) - I used Sukrin Icing Optional: 20-30 drops liquid Stevia or to taste

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Martina Slajerova Creator of KetoDietApp.com I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight. That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food. More posts by Martina Slajerova Martina Slajerova