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Keto Chow
Apr 25  ·  2 min read
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Does salt dehydrate you? The secret to keeping your body hydrated

woman drinking water

Hydration is not just about downing a ton of water. Adding a little salt can actually help you stay hydrated longer. In this blog post, we’ll explore the relationship between salt and hydration, and give you some tips on how to use salt to stay hydrated all day long.

What is Salt?

salt blocks

Salt (sodium chloride) is a mineral that is essential for life. It is found in many foods, including processed foods, and is often added to food as a flavor enhancer.

Salt is also used as a preservative and can be found in many condiments, such as ketchup and mustard, and other food items with a long shelf life. While there are many kinds of salt you may see at the grocery store (sea salt, table salt, kosher salt, etc.), most of them will not differ chemically.

The Role of Salt in Hydration

person sweating

When we sweat, we lose both water and salt from our bodies. If we don’t replace the lost salt, we may become dehydrated more quickly. This is because salt helps our bodies retain water. When we consume salt, it helps our kidneys hold on to water, rather than excreting it in our urine. This means that when we consume both water and salt, we can stay hydrated longer.

A ketogenic way of eating naturally causes your body to lose more water, which is why consuming the proper amount of sodium (such as in the form of salt) and other electrolytes is particularly important on ultra low-carb diets. It allows your electrolyte levels to stay at proper levels and prevent dehydration.

What About Blood Pressure?

blood pressure

“Now hang on,” you might be saying. “If salt is a 1:1 ratio of sodium and chloride, isn’t it bad for blood pressure?”

While many of us have been taught that sodium raises blood pressure, the research does not universally support this. There is evidence that high insulin (triggered by rising blood sugar) is the more likely culprit in elevating blood pressure. While you should always consult your healthcare provider before making decisions about your diet, it’s worth noting that sodium may not be the enemy we’ve been led to believe

How to Use Salt to Stay Hydrated

drinking water

Now that you know the role of salt in hydration, how can you use it to your advantage? Here are some tips:

  1. Don’t Rely On Water Alone: Adding a pinch of salt to your water can help you stay hydrated longer. You can even try something like our sugar-free electrolyte drink for a yummy way to get some extra salt in.
  2. Eat Salty Snacks: Snacking on salty low-carb foods, such as olives, pepperoni, or pork rinds, can help you stay hydrated. Just be sure to drink plenty of water with your snack to help your body absorb the salt.
  3. Add Salt to Your Meals: Salt in some form is used almost universally to improve flavor. Still take care to not add too much, but maybe add just a touch more than you normally would!

In other words, staying on the salty side of life can help your body retain water and stay hydrated longer. So the next time you’re feeling thirsty, reach for some salt AND water, and stay hydrated all day long!

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