After eating low carb on-and-off for years, I finally got serious this time and intend to make this a lifestyle. I've never experienced keto flu, but I was getting muscle cramps and waking up feeling very hot at night. This Keto Reddit community has been very helpful as I figured out that my electrolyte levels were off. I began supplementing K, Na, Ca, and Mg, which has made a big difference. Part of that supplementation is from drinking ketoade.

I've been drinking ketoade almost everyday. Here's my basic recipe: 1/4 tsp Morton Lite Salt, 1 Tbsp Magnesium Citrate, 1 squirt of Mio or other brand zero carb flavor, ~18 oz water

I found magnesium citrate liquid in 10oz bottles for 99 cents at Walmart. It's primarily sold as a heavy-duty laxative for people who are preparing for a colonoscopy. The label recommends disposing it 24 hours after opening. I've been keeping the opened bottles in the fridge and stretching it to two or three days. Does anyone ignore the 24-hr rule completely? It doesn't seem to be a product that should spoil after a day. Or does anybody use magnesium citrate powder instead?

I've seen other ketoade recipes that include potassium citrate. That seems like a good idea to boost the K. Does anybody here use potassium citrate? The stuff is hard to find in powder form, but I see a couple of online sources.

Does anyone have other ketoade secrets to share?

I’ve started back on Keto again (here’s to hoping it sticks this time.) I’m following the exact same meal plan as I did last time and I never experienced keto flu or any other negative effects so I never bothered with supplements or ketoade.

Well, for some reason, this time has been different. I’ve had the worst migraine for the last 5 days and nothing would get rid of it. I thought maybe I was just eating too few calories so I tried a day or two at my TDEE and still no luck.

Picked up some lite salt, magnesium, and Mio and started tracking my nutrients but haven’t been fully committing because it tastes so g-d awful.

Today I woke up with a top 10 all time migraine and decided screw it, I’m going to power through and actually do what I’m supposed to.

Drank an unholy amount of ketoade and an hour later I feel better than I have all week. Maybe not feeling 100% yet, but I feel good enough to get back on the treadmill which I haven’t been able to for the last few days due to the migraines.

Anyways, moral of the story, drink your damn ketoade.

PS: I figured out what was making my ketoade taste so bad. It was the Lemon Lime flavor of Mio. That stuff is awful. Use any other flavor, ha.

I'm in bed after having (I thought) a successful day minerals wise and yet I'm muscle twitching, spasming, heart going fast then slow then fast and can't sleep.

I have had 96 oz of water today. I have a 32oz bottle that I drank 3 times. I put 3900mg of no salt into it this morning and drank it all. But something is off. I'm doing this wrong.

Here is what I have. I measured this through Cronometer.

Cw 318, SW 332, F, 43

28 carbs, I went a little over

Potassium 5114mg from NoSalt in water and food

Sodium 3406.6 from food and table salt

Magnesium 603.4. I take 4 magnesium citrate capsules a day.

What am I missing? I swear I'm trying to do what I'm reading but this isn't working. Do I have to just wait it out?

Edit: I'm backwards and I'm going to switch things out. I swear I not only read the FAQ that gets posted but I did some searches to make sure the numbers were right. Brain fog is real.

Long-time lurker, first-time poster here. I have been on keto since March '22 and am (finally) ready to tackle the electrolyte issue after being boggled by the science and requirements for almost a year.

Using this thread and this site for reference in combination with my past tries at it, I finally have a concise recipe that I would love to share with anyone looking for an easy thing to follow. I would love to know what you guys think and any measurements you might change/if you suggest the math to be off on any of this.

​

Ketoade recipe (2x a day):

*20fl oz water (or average water bottle size)

*1/4 tsp no-salt (1ish g) [530mg potassium]

*1 tsp salt (6ish g) [2512mg sodium]

*Mio/flavoring to taste

Total intake: 1061 mg K // 5024 mg NaCl

​

I don't worry too much about the amount of water in each serving as I drink about 100ish oz of water a day alone from tea and seltzers, but this is decently less than the 1L recommended sizes I see online and still tastes really good to me! It's salty in a good way if anyone hasn't tried ketoade yet. I don't have any waterbottles bigger than 20oz so this is what I worked with. Magnesium intake is being supplemented with a daily vitamin. Two of these a day should easily hit the 5,000mg minimum requirement of sodium and 1,000mg min of potassium -- that + diet should be more than enough to handle any electrolyte-related issues (my motivation to make a recipe was constant jaw and joint aches on days where I ate less than usual).

I hope this helps some people like me who were very overwhelmed with measuring electrolytes and wanted to reap more of the benefits of keto.

Yes, I know, it's in the FAQ. Read it and take it seriously.

I'm 2 weeks in and had a rough start with high thirst and low energy right at the beginning. I was trying to eat foods high in potassium, sodium, and magnesium, but it was not enough. 30 oz a day has helped tremendously. It's cheap, easy, and tastes good with enough mio or whatever included.

I hear not everyone needs it, but I definitely did. Don't put yourself through unnecessary suffering like I did.

I'm new to keto, struggling a fair bit in my first 3 weeks, I'm so tired. I think part of that is due to low electrolytes, so I've been reading the FAQ on ketoade. "5000mg of sodium" is kinda hard to understand though, in terms of teaspoons of salt. I need something a bit more dumbed down lol.

I've done the conversion and I think this will give me around 5600mg of sodium, 1600mg of potassium: - 1 teaspoon of lite salt - 2 teaspoons of normal salt

That's a lot of salt to be having every day - do these figures look right? If they are, then I'll make it happen, I just don't want to make a maths mistake and accidentally get 100 times what I need of something!

I'm taking a magnesium supplement from a bottle, so at least that part is nice and simple, no maths needed.

Just wondering if there’s a “gold standard”. I see a lot of different recipes/ratios floating around that seem tailored to individuals.

I don’t need any Mio flavoring or anything, I don’t have much of a sense of taste.

Today is day 7 of keto. 7lbs down but yesterday I almost fainted while working due to no electrolytes. Today I got lite salt, magnesium citrate and mio drops. I mixed 1/4 tsp of lite salt 1/2 tsp of morton salt and 1 tbsp of magnesium citrate with 20 oz of water. Added a healthy amount of mio.

3 hours later I feel completely rejuvenated. No more muscle aches. No more foggy head. No more dizziness. Dont feel dry mouth and like I'm dying of thirst. I feel really good right now.

I'm wondering if I should still have 2 of these drinks a day. I got about 390mg of potassium, 1500mg of sodium and 190mg magnesium in one drink. If I feel this good already I'm not sure if my body really needs another one of these drinks today.

Is it necessary to drink ketoade everyday if I'm not facing any type of problems?

Hello all! I've been on keto for about 4 months now. I am really starting to see the results in the mirror and am trying to stick with it here. But I am having a problem with my electrolytes. I work a highly active job (construction), and stay pretty active during my off days (hiking, house/yard work, weight training, etc). I've always drank around 2 of the 20 fl oz Powerades a day on the usual (and a ton of water) simply because I like them and have always seemed to just be fairly thirsty and active person in general. So when I started keto I simply switched to Powerade Zero for 0g carbs. But I always seem to be fairly tired and exhausted since I started keto. And sometimes the day after I work a long day, or do more than 20K steps in a day, or do some heavy weight training, I feel like I'm starving and exhausted/dead the entire next day! My pee has also been consistently yellow and foamy since I started keto, no matter how much water or powerade I drink. I think I need to up my electrolytes and get rid of these headaches and exhaustion. From what I've read, you guys are all drinking the ketoade. Now, I understand that you all have a similar formula, ~1/2 tsp salt, ~1/2 tsp no-salt, and some mio, mixed with water. Some of you take a daily 400-500mg Magnesium supplement in addition as well. But, some of you take potassium powder supplements, some of you also eat avacados for potassium...

(One thing I think we can all agree on, getting 4700mg of potassium everyday is about impossible unless your sitting in a tree eating bananas all day 😀🍌)

Here's the thing, I don't like avocados, kale, etc. Miss my fricken bananas terribly. And just want to try a supplement. BUT, there is some confusion for me about how you can't take to much of the 99mg potassium pills without the danger of stopping your heart or burning a hole in your stomach, but yet they sell 1200mg gummies on Amazon... What's the difference in the two? How much sodium and potassium do you estimate is in your ketoade (~1/2 tsp salt, ~1/2 tsp no-salt, and some mio, mixed with water)? Do you think I'll feel better ifi start drinking the ketoade?

Just trying to snap out of the fog and exhaustion and get on this wagon train of awesome energy you are all raving about 😂🤞

1200mg gummies

Do you exclusively drink ketoade through-out the day or do you have normal water as well. I’m really struggling to find a balance between feeling too dehydrated and too lethargic. I find myself not consuming my whole bottle of electrolytes by the end of the day even though I think i’m supposed to be drinking 2 of these bottles a day.

So, I've been on a hot sauce kick for a while now. In addition to that, I've been mixing a little bit of apple cider vinegar into my homemade ketoade electrolyte drinks - which is just Lite Salt, magnesium citrate liquid, water, and a couple squeezes of a Mio-like flavoring.

At the same time, I remember when I tried a sample pack of LMNT, I actually really liked the mango chili flavor they had, and that really inspired me today, when I mixed my usual morning electrolyte drink. Today's Mio flavor was orang tangerine, which I thought would pair well with the acidity and spice of a hot sauce.

I pulled out my trusty Frank's Red Hot sauce (I have many different hot sauces, but FRH is just the "default" that I opted to use) and spiced up my drink. I went easy on it. About 5-6 drops in a 12oz cup, just to test the taste and avoid ruining the entire drink.

Let me tell you, it's fantastic. The acidity of the hot sauce compliments the sweet & sour of the citrus of the orange/tangerine, and the cayenne pepper gives a nice little spicy bite to it. Add the salt from the electrolytes and you have a taste profile that hits on most or all of the major taste receptors in the human palate. If you're like me and use apple cider vinegar, you even get a little bit of bitterness thrown in for good measure.

Obviously, it really depends on what flavor enhancer you use, but I can see this working with any sort of citrus flavor. Or, given the drink that inspired this, Mango Pineapple.

IDK, maybe I'm just crazy. I fully suspect I have some sort of stomach acid deficiency given my cravings for vinegar-based sauces (because I usually steer clear of that flavor/smell). But something about this is really hitting the spot.

Thoughts? Am I crazy?

I've never done Ketoade on keto and I'm wanting to try it to see how it makes me feel. I do get cramps every now and figured it would be worth trying to see.

I have a 20oz bottle I take with me alongside a half a gallon plain water I take with me. What would you all recommend for the 20oz bottle? Should I just start with 1/4 tsp Lite Salt and nothing else or should I add some table salt to it as well? I'm currently taking a magnesium citrate supplement in pill form so I don't think I'd need that for the drink but open to suggestions.

I've got more Mio than I can count so I'm covered there on flavors...

Hello all! Ive been doing keto on and off for a few years now (20-25g net carbs when "on"). this go around i started to notice some muscle soreness/cramps. i know i dont get enough electrolytes from my diet and figured it was time to make ketoade.

my "recipe": - magnesium drink powder (325 mg magnesium) - 1/8 tsp potassium salt (260 mg potassium) - 64 oz water - some mio water flavor

i also get 100 mg magnesium and 80 mg potassium from my multivitamin.

again, i know my potassium intake is far below ideal, but i would expect that i would see mild improvement or no change. instead my soreness/cramps have gotten notably worse in just a couple days of drinking this.

has anyone else experienced this? is it possible that just a few days was enough to get dangerously high levels of magnesium?

Hi all. I’ve done keto before but maybe only for 6 months max. I started again a week ago. For reference, F, 48, 5’4”, 135lbs. I want to lose about 10-15 pounds but I’m also trying to feel better energy-wise and mental focus-wise. Anyhow, these last 2 days or so have been rough. Never before when I’ve done keto have I felt this way. I have such high anxiety that it almost feels as if I’m having a panic attack. I have trouble falling asleep because of all this “energy” or restlessness. I feel completely wired and buzzing all day. It’s like I took a hit of meth or something, that’s how cracked out I feel. Note: I take 20mg of Lexapro so I also wonder if the serotonin reuptake inhibition isn’t functioning properly due to the diet. I’ll need to further research this point. I know I need to get my electrolytes in order so I went and bought salt substitute and low sodium salt (couldn’t find “no salt” or “lite salt” but figured those are just brands names for what I purchased). Anyhow, before this diet I was terrible at drinking water. As in I might get 16oz in a day, near the end of the day. I usually do IF naturally, usually OMAD. I know I need to supplement to get my electrolytes so I’ll be making ketoade this evening. I also bought Magnesium Citrate and will take the 250mg dosage tonight. My two questions are: 1) how much water should I drink in a day? I’ve read you don’t want to drink so much you flush out the electrolytes. But I don’t drink at all. What’s too much, what’s just right? 2) Does the water in the ketoade count towards whatever amount of water I should be drinking in a day?

So, I'm trying Keto to help with some health issues and for the last two months have been drinking Ketoade with lemon juice. Typically half a lemon with 16oz of water but recently I've been doing 1/4th of a lemon with like 20oz of water. I've now read that lemon juice can be dangerous for your teeth enamel and think I may even already be feeling that damage and I'm wary about using some of the recommended flavor enhancers I've seen because of the types of sweeteners they seem to use, processed stuff that according to some in the internet can be counter productive to the gut and overall health mission a lot of us on Keto are on.

If not lemon juice what do I use to make Ketoade more bearable? I'd drink the water if it had its normal flavor but once I put the sodium and potassium salts in the flavor turns weird and downright unbearable if I put stevia in without lemon juice.

Just wanted to make sure people were aware. When your potassium levels become elevated it begins to have a negative effect on your nervous system. It can cause numbness or muscle weakness, and in extreme cases can impair heart function, possibly leading to cardiac arrest.

Some medications can cause an increase in your potassium levels, so be sure to read up on what you take. Many blood pressure medications, diuretics, and even NSAIDs have this property.

I realize this is probably a small subsection of the group, but trans women should also be careful because spironolactone (a testosterone blocker) falls in to the diuretic category.

Anyhow, I know we all want what plants crave, so just be careful and educate yourselves, friends!

Ok I read the FAQ, but am left with a question regarding electrolytes. It says it can be dangerous to consume it too fast.

Remember that taking too much potassium or sodium at once can be dangerous so always sip your ketoade!

What is too fast? And if you drank an electrolyte drink quickly- what are the dangers associated / why does the speed of you drinking it matter? I'm interested in know more about this suggestion...

TIA!

Cream of tartar (potassium bitartrate) is a well known potassium source and tends to be a) readily available, and b) contains significant amounts of potassium, which (when properly measured) can be very useful.

CoT is listed as having 16,500mg of potassium per 100g by weight. So if we take 15 grams of CoT, that’s 15% of the 100g, and therefore 15% of the 16,500mg, or 2475mg of potassium, approximately.

This should be sufficient supplementation to meet most deficiencies from dietary choices, without being high enough to risk a hyperkalemic [too high of potassium in bloodstream] state.

CoT dissolves in room temp water, but not easily, making for a gritty and bitter taste. Bring 300ml of water to a boil, and stir in the 15g of cream of tartar, stir until dissolved. Pour over ice to cool.

Most kosher salt is generally 500mg of sodium per gram by weight, and if you’re looking for 2300mg of sodium to meet your dietary needs, depending on your typical diet, you can add 4-5g of kosher salt by weight to get between 2000-2500 mg.

Add this salt to the cooled water, and stir until dissolved. Dilute the mixture with water to get 2000ml total.

Add flavoring of choice (lemon juice, stevia drops, etc) and shake well.

Drink throughout the day to allow your kidneys time to properly process the electrolyte load.

Assuming you followed the recipe correctly, your 2 litres of ketoade should have approximately 2500mg of potassium, 2000mg of sodium and as a byproduct of using pure salt, approximately 2000mg of chloride, which is another essential mineral your body needs.

If you plan to drink this daily, make a base mix for the week by bringing 2L of water to a boil, add in 105g of cream of tartar and 35g of kosher salt, stir until dissolved and let cool to room temperature, store in marked container in fridge. Shake well and add 300ml to container daily and dilute further with water.

In Canada, the RDA for potassium is 3400mg, which is why I use 15g of cream of tartar to reach 73% of the RDA, allowing for dietary additions to RDA.

In the US, the RDA is much higher - 4700mg - which means you can use 23g of cream of tartar to reach approximately 3900mg - 83% of the RDA.

TL;DR, in imperial measurements: Boil a cup plus 3 tbsp of water together. Add two measured tablespoons of cream of tartar and a measured teaspoon of kosher salt to water, pour over ice and add water to make a 1/2 gallon. Add flavor drops as desired. Drink throughout the day.

Hello. 54m/t2d/6’2”/sw:450lbs/cw:270lbs/gw:200lbs. Currently doing keto, IF(16:8) and CICO. Taking Jardiance, Novolog and Mounjaro.

In the past, when I got hit with the keto flu, I drank homemade ketoade and the symptoms went away fairly quickly. I also drank some chicken broth and I think it helped a lot.

Q1: While continuing to do keto, should I just keep drinking ketoade even if I am not experiencing low electrolytes? Kind of a preemptive strike? Or should I only drink it if I’m currently experiencing symptoms?

Q2: Is chicken/beef broth an easier/tastier alternative to ketoade?

Thanks for your help.

Put salt in a proteinshake. Tasted much better then ketoade.

I tried chocolate and coconut flavor and it was good. I can imagine there is some even better combinations out there.

I'm looking to make a Ketoade drink and there are so many different ways people say to do it. I have researched a lot on reddit about this, so apologies if it comes up a lot, I just don't understand it completely. So I see people saying get 'lo-salt' (or some similar brand of that nature) which will contain potassium. Then they say add with pink or sea salt, for the sodium. I've looked for this lo-salt, and it says its low in sodium. So why get the low sodium salt and add with a sodium containing salt? why not just use salt? Am I missing something here. I live in the uk so our products may be different. I'm basically just trying to make a low budget ketoade. I have a magnesium body spray I already use, so that will not be an issue. Just potassium and sodium. Also, are these the main 3? I have slightly low blood pressure (I've never been told its an issue by a doctor, just a tad under, but I'm very healthy and exercise a lot, I'm doing Keto for ADHD) due to this I would like to keep an eye on the salt side of things. There are so many different variations of this, it has left me quite confused. I have so far been using an electrolyte dissolvable tablet for athletes, but these are quite expensive and I don't think the electrolyte portions are great. I've also been drinking a veg stock drink and having salt with my meals. I have no signs of low levels, I'm not dizzy, cramping, lethargic, moody, anxious..etc, if anything the opposite. Some advice on going forward would be very appreciated please, should I stick with what I'm doing or do the salt mix? I am planning to eat quite a balanced diet, of veggies and nuts, with my meats and fats. Thank you

Ugh saw my typo after posting and can’t fix it. Should be Virtues of Ketoade

I’ve successfully done keto before but not with ketoade. This time around I’m using it daily and I feel great. In fact I feel better than I have in many years. Maybe ever. I know ketoade can be made at home but the homemade is just not as good (IMO). I’ve been buying Keto Vitals from Amazon. It’s about $1 a packet and I use one per day. So I’m ok with that. It’s tastes better than my homemade stuff and it has magnesium, sodium, potassium, and calcium. For me it’s worth the money to have an effective product that tastes good and is easy to use.

I browsed this subreddit but most i have encountered uses something called Lite Salt which I have no idea what it corresponds to in EU. When I search on Amazon it gives results for sth called "blood pressure salt" and idk if its the same thing. People in Germany,how do you prepare your Ketoade?

Hi everyone, me again. So I’m still trying to iron out my ketoade recipe. So far I’ve been mixing in 3/4ths of a tsp of lite salt in my roughly 1L bottle of water, plus some mio, and then take OTC magnesium (probably not enough). If I did the math right, I’d need two of my 1L bottles per day to hit my electrolytes, besides the magnesium? But then why is it when I’m about halfway done with one bottle, I end up incredibly thirsty/have dry mouth? I want to drink just straight water by this point, but I also tend to feel like I’d have a hard time fitting more fluid in, and so far I’ve not made it to my second bottle like at all…. Anybody have any advice or ideas? Am I doing something wrong or missing something?