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breadisdead 02-17-2013 05:26 PM

Problems with Electrolytes
 
Hey everyone,

I believe I had an episode of hyponatremia today. I know that when doing low-carb you basically lose alot of water and electrolytes, so it's important to eat/drink what you need to replace.

Can anyone tell me how much sodium, potassium, (and others like magnesium and calcium?) water I should be drinking when eating low-carb? I'm having a hard time judging.

clackley 02-17-2013 05:33 PM

Welcome -love your screen name!

I believe the easy recommendation is 2 cups of chicken broth per day as a minimum.

Rhubarb 02-17-2013 05:45 PM

Quote:

Originally Posted by breadisdead (Post 16264562)
Hey everyone,

I believe I had an episode of hyponatremia today. I know that when doing low-carb you basically lose alot of water and electrolytes, so it's important to eat/drink what you need to replace.

Can anyone tell me how much sodium, potassium, (and others like magnesium and calcium?) water I should be drinking when eating low-carb? I'm having a hard time judging.

It was hit and miss for me for quite some time. I had muscle cramps and twitches and felt lousy for days on end.

After much experimentation I ended up taking a daily supplement of 500mg of magnesium, 1000mg of Calcium and adding lite salt to my food a couple of times a day. I also make sure to eat avocados regularly which are high in potassium.

But the final piece was the most important: sodium. I started drinking broth when I felt fatigued and light headed and adding a bit of sea salt to my water every day. (If you need salt you can hardly taste it.) I haven't had any cramps, headache or fatigue for months now.

I don't know if that's what would work for you. For me the big insight was that sodium is what rebalances all the others. I could take supplements all I wanted --- and they helped --- but the right balance depends on getting enough sodium.

What's enough? The Nutritional Ketosis folks say 5 grams if you're in ketosis which is a lot of salt. I haven't been tracking mine closely, I just make sure to add sea salt to my water and food (and add a pinch of lite salt every now and then for the potassium.) I don't think I come anywhere near 5 grams though.

To feel immediately better drink broth. I found that it's like a miracle cure.

Good luck.

breadisdead 02-17-2013 05:57 PM

Thanks for the replies. 5 grams really is alot, I don't think I was eating anywhere near that much. It's challenging because when I'm used to getting so many calories from carbohydrates, I know I feel better when I use less salt.

Strawberry 02-17-2013 09:53 PM

Sodium doesnt usually fluctuate that rapidly, unless you are really over consuming water. Have you checked any of this with a doctor? Vague symptoms of things like dizziness or muscle cramps can be litearlly due to hundreds of causes.

I wouldnt necessarily assume its hyponatremia - which is actually NOT fixed medically with adding salt in most instances. More likely causes would be dehyrdation or low blood sugar.

synger 02-18-2013 08:45 AM

When I am dehydrated, I wake up with terrible leg cramps. I make sure to drink more water. When I've been urinating a lot (a sign that I'm going into ketosis), I take a magnesium/potassium supplement before bed. And I don't limit my salt intake (though i don't over-salt, either). I eat bone-broth-based soup three times a week.

With this, I don't have cramping issues very much anymore.

Rhubarb 02-18-2013 12:38 PM

Quote:

Originally Posted by Strawberry (Post 16264911)
Sodium doesnt usually fluctuate that rapidly, unless you are really over consuming water. Have you checked any of this with a doctor? Vague symptoms of things like dizziness or muscle cramps can be litearlly due to hundreds of causes.

I wouldnt necessarily assume its hyponatremia - which is actually NOT fixed medically with adding salt in most instances. More likely causes would be dehyrdation or low blood sugar.

Yeah, I doubt it's hyponatremia. I think it's simple dehydration which in turn causes electrolyte imbalance. Low carb is dehydrating. It certainly could be something else, but these symptoms are so common on low carb diets and so many people are able to rid themselves of them with adequate hydration and supplementation of the electrolyte minerals that it's not particularly controversial to recommend that someone try these simple fixes. And, if all else fails, you can always eat some carbs to see if it goes away. That would certainly be a big clue as to whether this is related to the diet.

Obviously, if the problems persist despite all that, one should see a doctor.

EinRand 11-11-2014 12:44 PM

Salt: Collateral Damage in the War on Fat
 
Re: Hyponaetremia (aka low serum sodium)
Google: CaveMan Doc: Salt: Collateral Damage in the War on Fat

My fav excerpt:

'Insulin, the hormone within our body that is secreted by the pancreas to lower the blood sugar after a carbohydrate-rich meal, actuallly directly acts on the kidney telling it to reabsorb sodium'.

For me it was a hard lesson to learn, as I had learned the same negative connotations with salt as with fat consumption. Add to this a high stress job, addiction to exercise, a low carb diet, alcohol and caffeine use and you have the perfect storm for 'hyponaetremia'. IMHO.

My solution: A spicy V8 plus, hot sauce, and a half tsp Na/K mix. approx. 2g of sodium in total. Sounds like too much, and it may be, but for me it has become the perfect antedote to 'hitting the low carb wall'. The change (anecdotal / placebo / subjective) from mental zombie to high mental functioning is 'salient'.

Or, I could lay off the coffee, wine, stress, and weight-lifting.
:o
Regards,
Orlando, FL.

GailyGail 11-12-2014 07:40 AM

Another thing to try is sugar-free diet Powerade which has no calories. I have a small glass of it after exercise and it always makes me feel better. I also use salt pretty liberally in my low-carb recipes too.


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