Feeling dizzy, fatigued, or experiencing muscle cramps? These could be signs that your body needs more electrolytes.
While experts agree that most people can get enough electrolytes through a balanced, nutritious diet—unless they’re sick or sweating excessively—certain diets and hydration habits may require extra attention.
If you follow a restrictive diet or often forget to stay hydrated, you might need to be more mindful of your electrolyte levels.
According to Benjamin Nevares, certified personal trainer and owner of I.E. Health, the keto and carnivore diets are among the most likely to deplete electrolytes.
Keto and carnivore diets are both low-carb eating plans that focus on meat, fish and eggs.
Low-carb diets are incredibly popular, but carbohydrates play a key role in electrolyte retention by helping your body absorb sodium and water.
That’s why diets like keto and carnivore can lead to electrolyte imbalances, says Nevares.
“If you’re not consuming many carbohydrates, it’s going to be hard to get enough electrolytes,” he explained.
Electrolytes—such as sodium, potassium, calcium, and magnesium—are essential minerals that help keep you hydrated, support muscle function, and maintain energy levels.
A deficiency in these vital nutrients can lead to muscle cramps, fatigue, weakness, and even more serious issues like irregular heartbeat or low blood pressure.
Both keto and carnivore diets are low-carb plans that encourage the body to burn fat for energy. However, while keto includes nonstarchy vegetables, some fruits, and healthy fats, the carnivore diet is strictly animal-based, limiting intake to meat, fish, eggs, and certain dairy products.
Pickle juice is a great source of electrolytes, as is coconut water.
Because low-carb diets eliminate many natural sources of electrolytes, those following them need to be especially mindful of replenishing these essential minerals.
“If you’re on a low-carb diet, it’s important to make a conscious effort to get enough electrolytes,” Nevares advised.
The good news? You don’t have to rely on supplements—there are plenty of nutritious options to help maintain electrolyte balance.
“Some of my top recommendations are kiwis, oranges, and bananas,” Nevares said. “Almost any fruit or vegetable contains electrolytes.”
Other great sources include avocados, potatoes, milk, spinach, tuna, brown rice, almonds, pumpkin seeds, quinoa, cheese, yogurt, and tofu.
If you’re sticking to a strict keto or carnivore diet—and don’t need to limit sodium for health reasons—simply adding salt to your water or meals can help maintain electrolyte balance.
“If you’re eating steak, beef, or chicken, just sprinkle on some salt and pepper,” Nevares suggested. “I also like adding salt to rice, and broth is an excellent source of electrolytes.”
For a quick electrolyte boost, Nevares recommends pickles as “an excellent option” and calls coconut water “one of the best” natural sources.
You can also turn to supplement drinks like Liquid I.V. or LMNT, or take individual supplement pills. “It should be pretty standard—or even mandatory—to supplement with magnesium, calcium, or zinc,” he added.
