Electrolyte Problems Puns

Hi everyone!

I’m a relatively new runner and I’ve been so inspired by this group to take my weekly runs a little more seriously.

However, I do have a small snag.. every time I run more than 2 miles, I always always always get a headache afterwards, anywhere from 2-3 hours later. I always finish with nuun, watered down Gatorade or pedialyte so it’s unlikely to be electrolytes, but I’m just at a loss to what it could be.

Also, unsure if this is helpful, but I also feel like when I hit the pavement that my head can also feel the impact? Like my brain rattles in my skull a bit lol Help!

Hi All,

I have been on keto for a few years now and recently getting back onto strinct keto. With this in mind, I am trying to follow the electrolyte guidelines of this subreddit. The way I do that is by putting them all (himalayan salt, lo-salt) into a large glass and drink it along with two capsules for my magnesium supplement. I find that when I drink this mix it gives be severe diarrhea.

And so to my questions:

Is this normal?

Is there a way to avoid this?

How do other people get their daily electrolytes without side effects?

Thanks

SM

I’m on day 5 of keto. I started having dizziness yesterday that lasted 4 hours, not intense but made me have to hold onto stuff occasionally. I drank a lot of water and felt better. Dizziness is back this morning and now it’s afternoon. Water isn’t helping, sodium isn’t helping.

Me:

Female

Height: 5’9”

Weight: 171

Age: 31

Protein: 76g

Fat: 102g

Carbs: 20g (I’ve been eating well under 20g, not sure if that’s a problem?)

Daily Calories: 1,200 (trying to lose weight. I’ve been struggling to hit this target the last couple days as I’m nauseous as well)

Electrolytes:

1 magnesium 400mg supplement per day,

1 avocado per day (100g) for potassium,

2 teaspoons salt per day in beef stock.

Water: 2 litres per day.

Dizziness began yesterday (day 4) and I realised I was way behind on my water. I felt better after drinking a lot of water.

Today I’ve been diligent in getting over 1 litre in before midday, but I feel lousy. Dizzy and nauseous. I managed breakfast but I feel sick.

Are my macros all out of whack? Am I not getting enough sodium? Calories too low? I worry the calories may be the issue, I just haven’t wanted to eat much since starting this.

Any advice much appreciated.

Update: I believe the issue was actually my glasses prescription. I ended up coming off of keto because I made many adjustment and started logging everything in cronometer, but the dizziness seemed to just get worse each day. I stopped keto, ate carbs, but the dizziness persisted, so I knew it wasn‘t actually the diet. I also wondered if it was an inner-ear problem so did eardrops. Comes down to my glasses I think.

I’m now back on keto, I had felt temporarily really demoralised by that dizziness wondering if I couldn’t do keto. So I’m delighted all seems to be running smoothly now. Thank you guys for the info, and especially for recommending cronometer, which I now find invaluable.

Hey everyone! I’m pretty new to fasting so sorry if this is redundant or has been answered before.

I have done IF, 24 hour fasts, OMAD, and 72 hour fasts. BUT, I have never used electrolyte solutions because I haven’t been fasting for longer than three days (I usually just drink water). I’m going for a 7 day fast right now and I’m currently on day 2. I’ve been making an electrolyte solution with 32 oz of water, 1tsp table salt, and 3/4tsp no-salt and I drink that twice over the course of the day. It seems to be the right amount of electrolytes according to the wiki on this sub but no matter how slowly I drink it, it always upsets my stomach! I feel like I’m constantly running to the bathroom. Today, over 6 hours, I have had about 22 oz and my stomach is dying :(

Anyone know what’s going on? I want to keep my electrolytes up during a longer fast but this certainly won’t help! I’m afraid the salt content is too high but I followed the instructions and I am drinking so slowly! Anyone else have this same problem?

Erm......

It is quite an irony, and I am not amused by this irony.

I know it is due to the heavy flushing of water. Or something like that.

In this case, then I am curious: why is keto diet still a good and healthy diet in this sense, despite the heavy need of electrolyte supplement implying that it is a diet that is lacking some critical part?

Hello Keto friends. After many years on keto I finally found the solution to the things I disliked about KETO: dehydration, electrolyte imbalances, high pulse, etc. I found that if I drink salted drinks a couple times a day it keeps me hydrated and resolves those issues. Seems I need 5g or so of high quality salt a day to stay properly hydrated while keto.

Is this normal? Do any of you have suggestions for how to stay properly hydrated and keep blood volume up?

I love keto and IF as it has helped me incredibly to not only to lose weight, but to begin being healthy again.
I have had pretty good success since I started December 9th 2018. I was 240 pounds and now down to 190. One problem that I continue to keep having is keeping my electrolytes under control. I for some reason have a horrible time with keeping up with an important key aspect.
I have experienced keto flu countless times over these 8 months I do believe that it has been a reason for the many plateaus that I have had. I guess what I was writing about is that I am hoping that I am not alone with this. Do you struggle with electrolytes?

(Wide awake with insomnia at the moment, finding it unbearable.)

Ways that I try to incorporate:
Ketoade with "No Salt", adding salt to my food, and taking a magnesium supplement. Some chunks of time I will be spot on with these techniques, but others I will completely ignore any kind of electrolyte treatment and suffer.

I can just take the pills with me -but I am wondering what on earth could be in those supplements that literally HURTS me ? Thoughts ?

I'm following this guide: ( https://www.instructables.com/id/High-Quality-and-safe-Nickel-Plating/ ), and when trying to dissolve the nickel, I'm getting black precipitate directly from the anode, instead of the green, dissolved nickel acetate. What is the most likely issue? Contamination from impure nickel source? Using pyrex glass gontainer, 12V power from computer PSU, a bit of non iodized table salt, and "99.96% pure nickel welding strips" from amazon as cathode and anode, and HEB distilled white vinegar. The black stuff is plating onto the cathode too.

Hello, what do you guys do to get your electrolytes? What do you guys do for muscle recovery post workout? Whether it's from lifting or running.

Electrolytes: I constantly find myself chasing electrolytes. I take both a multivitamin with 50 mg magnesium, 80 potassium, 200 calcium. Throughout the day I also sip one or two servings of an electrolyte supplement 100 mg sodium, 400 potassium, 100 magnesium, 175 calcium. I also eat plenty of vegetables (spinach, kale, broccoli, lettuce) on the daily. I am still absolutely restless when I try sleeping.

Muscles: I have increased my protein intake slightly, I eat around 1300-1800 calories in a day (1300 if I don't work out). I also fast twice in a week from 16-20 hours. The main muscle group I have problems with is my lower body. If I go for a good run, I am sore for like up to four days. Prior to this diet I was running mutiple days in a row with no issues.

Edit: Clarifications

Edit: Other than these two issues the diet is working great for me. 20 lb. down and eating is under control!

I don't think I ever had any serious issues yet (only low potassium years ago due to anorexia, but wasn't purging back then).

After initiate energy rise for about 30 min after purging, I feel exhausted for the rest of the day and my mind goes dull. I often experience chest pain and my heartrate is crazy, but this may also be due to medicine, endless amounts of coffee and just general anxiety. Trying to compensate with bananas, tomatoes, coconut water and salt lol, don't know if it really helps (stopping BPing would!). I definitely have much more mental and physical energy when I don't purge, but that's expected. I know the imbalance can be deadly and it's not really the way i want to go lol

So I'm interested if anyone had any experience with electrolyte imbalance, how did it show, did you have any serious side effects? Did you manage to get it balanced again?

I've seen https://abg.ninja/abg recommended on this site before for practicing ABGs. It seems pretty good for practicing the basics of the major disorders.

However, I'm interested in learning more about interpreting complex ABGs where the patient may have, for example, a chronic respiratory acidosis with metabolic compensation as well as additional metabolic alkalosis (as an example). Maybe more generally, I'm looking for problem sets or ABG generators that include the other electrolytes, albumin, and lactate measures as part of the problem.

Any ideas?

If i recall Lyle recommends 4-5 g of sodium and half that of potassium per day on psmf.

Every day i was suffering from following that. I call them electrolyte breakdowns... i would get very thirsty (drinking tons of water made it worse) and a headache and feel dizzy and weak.

I tried adding in salt and potassium when i would have problems.

Then i read something about olden day man would get much more potassium than salt... so next time i had one of those spells, i just added potassium. Like from the no salt substitutes you can buy in grocery store

Within 20 minutes i was back to normal.

Now I supplement only with potassium ahead of time and i feel great and dont have any of those spells.

Its obviously the correct solution for me but Why does Lyle recommend that proportion? What am i missing?

Ps i also get Mg and Ca daily

This is the second time for me on keto. The first time I did it was about a year and a half ago. I was thinner than I had ever been, felt incredible for a while and then I think my electrolytes got dangerously low. I started having anxiety attacks, I felt like passing out very often (way after the initial phase) and I generally felt unwell. That led me to stop the diet on go on a carb binge. I am not really obese but my clothes do not fit me well any more and I don't not want to spend on a new wardrobe because of my eating habit.

I have been easing into keto a little bit at a time this time around. I am now about half way through my third week. I haven't weighed myself in a little over a week but I was down 2 kg last time I checked.

The biggest difference has been learning the importance of supplementing with low sodium salt, broth, almonds and spinach. It is a world of difference. So many discomforts from this diet can be relieved with a little broth with salt added.

Some help here please. I"m Male, 38, 280.4 lbs, my rough estimate body fat is 30% According to the keto calculator I should be getting 2100 cals a day for a 15% deficit.

At the same time as starting keto I've started lifting weights and upping my cardio.

I've been on prescription Omeprazole (proton pump inhibitor that treats acid reflux) for about 5 or 6 years and it has a side effect of possible magnesium deficiency.

According to the pee strips I've been in ketosis for about 1.5 weeks.

Currently my problem is I feel drained of energy and tired, sometimes alittle dizzy, and occasionally have small muscle twitches. I read in the FAQ that this is likely due to a electrolyte deficiency. So I've started supplementing and switched to MyNetDiary to more easily track my micronutrients. Even with suppliments Im coming up short on my potassium and magnesium.

So I'm kind of worried that my Omeprazole already had me on the low side of magnesium and that this diet might be crashing that further.

Has anyone ever had problems similar to this? I'm thinking I might need to carb back up for a while and get myself off Omeprazole and on to something else before I continue with this diet.

Day seven on keto here. Been feeling off and on extremely run down - fatigued, lethargic, mentally foggy and slow... everything I read here points me to an electrolyte problem.

So questions...

What's the best way for me to make up for these electrolytes I'm not getting? Are there foods I can focus on to get them from? I pretty much drink water and coffee, and that's how I'd prefer to keep it. I don't like sports drinks, and looked into MIO but the ones I found didn't seem to have the electrolytes I needed. Is there a kind of coconut water that is keto friendly and not full of sugar (or do those sugars not count in calculating net carbs??? I'm still figuring this out)

Since I was for many years prior to keto paleo, and never experienced this before, I'm wondering what foods I'm missing now in my diet that were there with paleo that provided these nutrients. Anyone have any ideas?

Thanks y'all. 💛

Hey guys,

Long-time lurker, first-time poster. I've read the FAQ countless times and I've read multiple threads on this subject, but I cannot find a solution to my problem. I get chest tightness whenever I attempt keto. Keep in mind, this only happens when i eat keto, so it obviously is an electrolyte problem.

Here are my daily electrolyte intake stats: 2 bouillon cubes (4800mg sodium) 1 teaspoon of Morton's Lite Salt (1400mg potassium) 400 mg of magnesium through the use of magnesium calm

I also liberally salt my food with Morton's Lite Salt, so I figure I'm making up that 200mg sodium deficit.
I drink around 7 liters of water a day, currently not exercising.

Do you think I'm drinking too much water? Is it possible excessive water is depleted my electrolytes at too fast of a rate? Should I just add an extra teaspoon of Lite Salt later in the day?

I would be eternally grateful to anyone that can help!

Hi Everyone still tryint after 6 months to make this keto work but not going.

One thing that is low always for me is NATRIUM / Potassium even in my blood i am on the low range.

And i drink water + salt a lot + add 2000mg potassium supplement and nothing Also i am on hydrocortisone + fludrocortisone for Adrenal Fatigue.

How can i fix this?

I think this is the last piece of puzzle for me to feel super good.

Any supps?

I've been doing keto on and off for about a year now, it works great, but I keep having to go off of it due to getting crampy, I work construction so its difficult for me to bring keto type drinks/foods to work, I used to bring a thermos full of chicken stock (loaded with nosalt to up potassium) but it still wasn't enough.

Does anyone know what the general amounts of electrolyte intake is supposed to be?

The Hydrogen, though, simply won’t move. I’m using pressurized fluid tubes. I feel like I have everything set up correctly but nothing happens to the hydrogen. If I place a tank beside the ES, the hydrogen does go in, but I can’t figure out how to get it from there. It’s frustrating the bejebus out of me and I had to rage quit about an hour ago. It’s got plenty of power and neither the oxygen nor the hydrogen are completely filling their respective slots in the machine so it should still be running. What do I do?!

Holy macaroni am I cold. I can’t feel my toes, and I am wearing three layers.

I have experience in fasting. About two years ago, for three months I fasted 3 days out of a week, but I can’t remember feeling this cold all the time.

Will this go away after my body acclimates to a ketogenic state? Or should I supplement with something? It’s quite unpleasant. Has this every happened to any of you guys?

I don’t drink often, and when I do I almost never have more than two drinks. Honestly I’d have no problem never drinking again except that a lot of my friends and family socially drink and I like to join in. My problem is that whenever I drink hard liquor (or mixed drinks with liquor), even if it’s just a couple of sips about two minutes later my legs stiffen and get sore and I have no idea why. It’s worse if I’ve been exercising or walking a lot. One time I rode my bike 100 miles in a day and then made the mistake of having a tiny sip of whiskey later that night and it was one of the most painful things I’ve ever experienced, like a bad Charlie horse from my groin to my ankles that lasted over an hour.

It’s not really impairing my enjoyment of life in any way (aside from the biking incident) and I have no problem simply not drinking, but I was wondering if anyone else has had this problem/know what causes it. I’ve tried looking it up but all the information I could find was about heavy drinkers which I am not.

I’ll find out in about an hour whether or not I’m going to get to open my own place.

Six months ago I was involuntarily committed to a mental health facility for three days after my life completely fell apart. But I never gave up hope, I stayed focused on the obstacles in front of me and overcame each one. From a divorce, to not being able to see my children, to not having a place to live, to being abandoned by every friend and family member except two.

I’ve been in the industry for 30 years, and to be honest with you just to be alive, and standing here with the chance to own my own place feels pretty amazing.

I’m not sure if anyone will ever actually read this, but just know that subreddits like this kept me focused on my goals, and connected to my passion. It’s the industry of misfits and outcasts, some born in trauma and others shaped by it. And I’m so proud to be a part of it. It’s the closest thing to a real family I’ve ever had.

Update: I got it!!!!! Literally in tears as I type this. Opening 2/22. Thanks for all the support and to guys and girls who stand in front of fryers all day and can’t see it, you can do this too. Just stay focused on your dream. I believe in you.

Update2: The support from everyone has been incredible. Never expected this much love, but so happy to have it. It’s going to be breakfast/brunch, it has views of the ocean, a ton of history, and you can follow along on the journey at OVKB22 on Instagram.