One of the most common mistakes made by keto beginners is failing to maintain their body’s electrolyte balance. An electrolyte imbalance can cause unpleasant symptoms and disrupt overall physical health, manifesting as the dreaded ‘keto flu’.
While a keto diet limits the consumption of carbohydrates, it can, unfortunately, result in the expulsion of water and essential electrolytes. Ketosis also affects the way the body handles sodium, and the kidneys can flush out sodium more than usual, causing an electrolyte imbalance.
These minerals are important for many critical bodily functions, which is why an electrolyte imbalance causes such a wide range of symptoms.
Most electrolyte supplements, like standard sports drinks, contain large amounts of sugar and are unsuitable for a keto diet. The good news is that there are a variety of keto-friendly electrolyte options available in Australia. These low-sugar or no-sugar alternatives can help keep the body healthy and hydrated during the transition to a keto diet.
This article is a comprehensive guide to low-carb electrolyte supplements in Australia. By taking steps to replace lost fluids and minerals, these options can help make your keto journey a pleasant one.
Why Are Electrolytes Important On a Keto Diet?
Electrolytes are the minerals that aid in maintaining essential bodily functions, including the healthy function of the muscles, brain, heart, and bladder. Since a keto diet causes electrolytes to leave the body more quickly, especially when you first make the switch, you may need to consume more electrolytes than usual.
A ketogenic diet aims to restrict the number of carbs consumed, causing the body to react by producing less insulin and forcing it to use its glycogen stores. This process allows people to achieve weight loss and other health benefits from eating keto, but there can also be unintended consequences.
Low carbohydrate consumption also impacts the way your body processes minerals, and with the drop in insulin production, the body excretes more sodium than usual. In turn, this affects the overall balance of other electrolytes in the body.
There are four main electrolytes to keep track of when you are on a ketogenic diet:
· Sodium: Helps the body control blood volume and blood pressure
· Calcium: Essential for bone-building but also aids muscle and nerve functions
· Potassium: Regulates blood pressure levels
· Magnesium: Helps with over 300 bodily functions, including hormone regulation, bone strengthening, and energy production
Other electrolytes found in the body include bicarbonate, chloride and phosphate, and some electrolyte supplements also contain these substances.
When the body starts expelling water, electrolytes tend to be eliminated along with it. Therefore, to avoid symptoms of electrolyte imbalance (the cause of ‘keto flu’), it’s critical to replace these minerals.
Luckily, keto-friendly electrolytes are available in Australia through a wide range of shops and supermarkets. I’ve put together a list of low-carb electrolyte supplements available in Australian stores, as well as their pros and cons, so that you can find the best option for you.
Note that you should always check with your doctor before taking any kind of nutritional supplement, including electrolytes. Certain medical conditions and medications can change the way your body processes minerals, so it’s important to make sure it’s safe for your individual needs.
Keto Electrolytes at Coles & Woolworths
This unique salt mixture combines potassium chloride and sodium chloride, and it’s one of the most recommended ‘keto hacks’ online. According to Diet Rite manufacturers, their product contains 50% less sodium than regular table salt, but still retains the look and flavour of regular salt.
The most important factor here is that it contains potassium, offering a convenient way for ketoers to substitute this mineral. Diet Rite Lite Salt is suitable for both table and cooking use, and it’s often used to make DIY keto electrolyte drinks.
Electrolytes Included: Sodium and potassium
Price: $2.75 per 170g bottle
· Low-carb and inexpensive
· Manufactured and sourced in Australia
· Convenient to buy with your regular groceries
· Doesn’t perfectly match the flavour of regular salt
· Includes fewer minerals than other keto electrolyte drinks and supplements
KetogenX Essential Electrolytes
KetogenX is a local Perth-owned brand of keto electrolyte drinks. The small business created by couple Karina and Jeff is branded as a keto one-stop shop, with not only electrolyte drinks, but also keto collagen, organic MCT oil powder; as well as keto-friendly recipes to make at home. They stock a range of popular flavours like strawberry, grape, lemon-lime, tropical and watermelon. The team at KetogenX vigorously test each product before it becomes available for sale.
Electrolytes Included: Potassium, magnesium, calcium, sodium.
Price: $34.99 per bottle (30 servings)
· Local Perth-based company
· Great variety of flavours
· Contains added minerals like zinc, phosphorous and manganese
· No international shipping
· Sweetened with Stevia, which some people are sensitive to
· One of the more pricey options ($1.16 per serving)
Musashi Electrolytes is a sports food supplement originally designed for vigorous exercise. The formula contains vital minerals to maximise hydration and help to boost physical performance. As the formula is low in sugar and carbs, it’s a commonly recommended product to combat ‘keto flu’ through electrolyte intake.
On top of the major electrolytes, Musashi is fortified with glutamine and amino acids to boost endurance, reduce muscle pain, and support intestinal health. This means you’ll be ingesting these extra sports-focused ingredients on top of the electrolytes you’re looking for.
Electrolytes Included: Sodium, calcium, magnesium, potassium chloride
Price: $25 per 300g bottle, which provides 30 servings
· Vegan-friendly formula
· Ideal for those who are doing regular, intense workouts
· Packed with the most important electrolytes for a healthy keto diet
· Still contains some sugar/carbohydrates
· Ingredients may not suit a less active lifestyle
· Excess consumption may have a laxative effect
Alka Power G Active pH9+ is a bottled premium alkaline water. Natural spring water goes through a patented filtration process that results in a pH level of 9-10. In addition to the standard 600ml bottles, it also comes in a 10L bulk size and a ‘sports water’ variety, Alka Active pH9+.
Electrolytes Included: Calcium, sodium, potassium, magnesium, and phosphate
Price: $2 – $10 depending on size and variant
· 100% natural and Australian-sourced
· Great for hydration, which is essential to the keto diet
· Sugar-free, flavouring-free and pure
· Contains no additives like chlorine and fluoride
· Primarily a water and not an electrolyte supplement
· Comes in plastic bottles
· Difficult to find quantities for the electrolyte content
Sugar-Free Sports Drinks (Gatorade Zero, Powerade Zero)
Sports drinks are sometimes recommended as an alternative to water when it comes to rehydration. As the name suggests, these products are designed for drinking during and after sport and strenuous exercise. However, sports drinks have attracted a lot of criticism in recent years for their high sugar content.
Gatorade and Powerade are two of the most widely known sports drinks, but there are other homebrand and alternative products on the market as well. While most are unsuitable for keto, the major brands include sugar-free sports drinks in their range.
Electrolytes Included: Most sports drinks contain sodium and potassium electrolytes at a minimum. Some varieties contain all of the four critical electrolytes: sodium, magnesium, calcium, and potassium.
Price: Around $2.15 to $2.30 per bottle
· Can be effective at relieving symptoms of electrolyte imbalance
· Relatively cheap and easily accessible
· Wide variety of flavours to choose from
· Even sugar-free varieties like Gatorade Zero and Powerade Zero contain artificial sweeteners, such as sucralose
· Contains artificial flavours and colours
· Comes in a plastic bottle
Keto Electrolytes at Chemist Warehouse
This powdered health drink is designed to replace essential electrolytes, including during intense physical activity, but is also suitable for daily hydration. It includes all four of the key electrolytes we need to replenish on a keto diet.
The supplement is 99% sugar-free, so contains 1g of carbohydrates per serving. While this may not be convenient for strict ketoers, for those transitioning to a keto diet, this may be a good choice to keep electrolytes in balance.
Endura Low Carb Hydration comes in grape berry flavour. It is formulated with Meta Mag® Magnesium, a special form of magnesium designed to be easily absorbed by the body.
Endura comes in powder form and needs to be mixed with water before consumption.
Electrolytes Included: Magnesium, calcium, potassium, and sodium.
Price: $24.99 per 128g bottle
· Suitable for regular hydration as well as sports
· Offers 32 servings per tub (78c per serve)
· Free from common allergens
· Still contains 1 gram of carbs per serving
· Not ready to drink and requires mixing
· May need more than one dose a day to optimise results
This powdered sports supplement contains key minerals that need to be replenished after sport and exercise. Musashi Electrolytes powder is watermelon flavoured and needs to be mixed with 500ml water before consumption.
Musashi Electrolyte powder is sweetened with both erythritol and sucralose. While erythritol is a common and relatively safe low-carb sweetener, sucralose is something that many people prefer to avoid consuming.
Overall, this Musashi Watermelon electrolyte drink is a keto-friendly option, with only 0.3g of carbs and less than 0.1g of sugar per serve.
Included Electrolytes: Calcium, potassium, magnesium, and sodium
Price: $19.99 per 300g container
· Low in carbohydrates and sugar
· Vegan-friendly formula
· Cost-effective (around 66c per serve)
· Contains artificial sweeteners and flavourings
· Can have a laxative effect
· Not recommended during pregnancy
Keto Electrolyte Drinks Online
This electrolyte blend is a formula specifically made for keto nutritional needs. It aims to replace the essential electrolytes usually lost through perspiration or on a keto diet. Impressively, this electrolyte supplement contains absolutely zero carbs!
Bulk Nutrients’ signature Electrolyte Blend comes in powder form, and in contrast to other products on this list, it isn’t a pre-flavoured or sweetened drink. This supplement contains pure electrolytes in powdered form, and you’ll need to add your own choice of low carb sweetener or flavouring to the isotonic solution to make it palatable.
The store also stocks flavourings to add to their products, but they are made with sucralose, maltitol and artificial flavours. If this is all a bit intimidating, you can also get the supplement in capsule form and bypass the problem of making it taste better.
Included Electrolytes: Magnesium, potassium, calcium, and sodium
Price: $25 per 250g bag
· Contains no sugar and no carbohydrates
· Vegan-friendly, lactose and gluten-free
· Contains no flavours or colours
· Unflavoured drink, so has a bitter taste
· Can be tricky to dissolve completely
· Only available to order online
This powder is a dietary supplement specifically designed for a ketogenic diet, and it’s become a bit of a craze online. Besides replenishing essential electrolytes, Kiss My Keto also contains zinc to boost the immune system.
This powdered drink has a mixed berry flavour which most people enjoy, so it’s a nice palatable option.
To prepare Kiss My Keto, mix one scoop of the powder to 250 ml – 300 ml of water. For best results, consume the drink at the start of the day, during snack time, or after working out, up to three serves per day.
Offered Electrolytes: Potassium, magnesium, calcium, chloride, and sodium
Price: $37 per 360g bottle
· Includes zinc to boost the immune system and chloride to maintain hydration
· Uses stevia as a sweetener, so it’s carb-free and sugar-free
· Inexpensive at around 40c per serve
· The larger pack is a more expensive upfront cost
· May cause digestive discomfort for some people to start with
· Ships internationally from the USA
Trace Minerals Keto electrolyte powder is a custom-made dietary supplement for keto dieters. It seeks to restore full-spectrum electrolytes, as well as rehydrate and re-energise the body. The powder has a lime flavour, and reviews on the taste vary. Still, it does meet some pretty stringent keto credentials: Trace Minerals is a sugar-free electrolyte powder with 0g carbs and no artificial additives.
In addition to the four main electrolytes, this product also contains chloride derived from sea salt and a concentrated formula of ionic minerals.
Included Electrolytes: Potassium, magnesium, calcium, sodium, and chloride
Price: $47 per 330g tub
· Non-GMO ingredients
· Contains no sugar and no carbs
· BPA free bottle
· Vegan and gluten-free
· More expensive than other electrolyte drinks on the market
· Shipped internationally to Australia
· Some people find the taste unpleasant
Ultima Replenisher Electrolyte Drink Sticks
Ultima Replenisher stands out as a keto electrolyte powder because it comes in a fun variety pack of five flavours: raspberry, grape, lemonade, orange, and cherry. This supplement was designed to suit a paleo diet in addition to keto and low-carb nutrition requirements.
Ultima Replenisher electrolyte supplements contain zero carbs, zero sugar and zero calories, as well as being 100% natural. This pack includes four sachets of each flavour, but if you find you prefer one over the others, you can order them separately or try bonus flavours watermelon, blue raspberry and pink lemonade.
Included Electrolytes: Chloride, calcium, potassium, magnesium, phosphorus, and sodium
Price: $31 for 20 sticks
· Comes in a variety of natural flavours
· Offers a broader range of electrolytes
· No artificial flavours or sweeteners
· More expensive than other supplements
· Some reviewers find the flavours too sweet
· Frequently sold out in online stores
Vitamin Bounty Recover On Keto Electrolyte Powder
Vitamin Bounty’s Recover on Keto is a keto-friendly product that seeks to maintain electrolyte balance in the body. This sugar-free electrolyte powder formula also contains vitamin C, which helps support the immune system and sustain energy levels. This powder is orange guava flavoured, sweetened with stevia and monkfruit sweetener.
One serving of Recover on Keto contains 4g of acacia fibre, so while this product has 4g of total carbs, it’s reduced to 0g net carbs.
Price: $45.99 per 201 grams
· Sugar-free and 0g net carbs
· Naturally sweetened
· Ships from overseas
· Contains total carbs in the form of acacia fibre
· A more expensive option
Sierra Fit is another notable keto electrolyte powder that helps sustain hydration levels and replace electrolytes flushed out of the body. The product comes in different flavours: grape, orange, lemonade, mixed berry, and tropical. All flavours are sugar-free and carb-free.
At less than 24 cents per serve, the Sierra Fit electrolyte drink is one of the more cost-effective choices, and one container gives you a generous 90 servings.
Included Electrolytes: Sodium, potassium, calcium, magnesium, magnesium, chloride
Price: $20.55 per 279g
· Packed with minerals (zinc, manganese) and vitamins (Vitamin C)
· Sugar-free and carb-free
· Natural flavours and colours
· Shipped from overseas
· May need a blender bottle for a smoother mixture
· Frequently out of stock
Keto Electrolyte Supplements & Capsules
Perfect Keto is one of the big names in low-carb dietary supplements, so you can expect to pay a premium to get your hands on their products. This Perfect Keto comes in easy-to-swallow capsule form, perfect for anyone who can’t stand the taste of electrolyte drinks.
Perfect Keto is meant to be a convenient alternative to electrolyte-replenishing sports drinks and powders. If you prefer to avoid sweeteners and flavours altogether, capsule form may be the answer for you. Be warned, though – it can be challenging to track down Perfect Keto products in Australia, and they sell out quickly.
Included Electrolytes: Calcium, sodium, potassium, and magnesium
Price: $46.95 per 120 capsules
· No sweeteners or flavourings
· Precise 4:2:1:1 formula of electrolytes
· Convenient on the go
· Smaller concentration of minerals per serving
· Not as pleasant to consume compared to sports drinks
· Difficult to find in stock in Australia
In addition to the powdered drink, Vitamin Bounty’s electrolyte supplement is available in capsule form. Each bottle contains 60 tablets at a price of around 50 cents per serving. It has most of the benefits of the Recover on Keto brand, minus the Vitamin C and with the addition of a marine algae mineral complex.
Included Electrolytes: Sodium, calcium, potassium, and magnesium
Price: $30 per unit of 60 capsules
· Carb-free and sugar-free
· Convenient to take
· Uses vegetarian capsules
· Contains lower mineral quantities than other products
· At three tablets per day, a more expensive option
· Ships from overseas
Trace Minerals offers two options when it comes to its keto electrolyte supplements: tablets or drops. Both provide enough essential minerals to avoid dehydration, muscle cramps, and other issues related to electrolyte imbalance.
The tablet version is fortified with extra vitamins and minerals like iron, vitamin B6, and ionic trace mineral complex, as well as kelp and alfalfa extracts. On the other hand, the electrolyte drops focus on the key electrolytes, perfect for those who already supplement or don’t need the extra ingredients.
To consume Trace Minerals’ drop form, you need to drop 5 ml into a glass of water or other beverage. One bottle only contains around 23 servings, making this a more pricey option. Included Electrolytes: Magnesium, chloride, sodium, potassium
· Tablets: $21.67 per bottle
· Drops: $21.67 per 118ml
· Certified vegan and gluten-free
· Leading brand in the USA
· Maximum flexibility on how you consume them
· Reviews report that the drops have an unpleasant salty flavour
· Drop version has fewer vitamins and minerals than the tablet form
· You need to take 4-6 tablets daily with meals
This electrolyte supplement is in easy-to-swallow capsule form, with zero carbs, sugar or fillers. Like other capsule products, it’s formulated specifically for keto nutritional needs.
Code Age Keto Electrolytes claim to help maintain the body’s electrolyte balance, support energy levels, assist recovery after exercise, and rehydrate the body. However, for maximum benefit, you will need to take three to four capsules per day.
Offered Electrolytes: Calcium, magnesium, sodium, and potassium
Price: $46 per bottle (180 tablets)
· No carbs or sugar
· Non-GMO ingredients
· Dairy, soy, peanut, egg, and gluten-free
· No additives or fillers
· Requires multiple capsules per day
· Lacking the extra benefits or vitamins in other products
· Shipped from overseas
This electrolyte and mineral supplement is naturally sourced in New Zealand and is made using minerals from the Dead Sea. Biotrace aims to support rapid hydration, water balance, muscle and nerve functions and maintains body temperature.
The Biotrace formula isn’t an electrolyte drink mix – instead, it’s a concentrated liquid formula that can be added to water or another beverage of your choice. You’ll need to mix 2.5ml (1/2 tsp) of Elite Ion-Power per litre of water.
Included Electrolytes: Sodium, magnesium, potassium, chloride
Price: $30 per 120 ml bottle (also available in 120ml and 240ml)
· Sugar-free and carb-free
· Naturally sourced
· No sweeteners or flavourings
· Requires mixing up in bulk
· May have an unpleasant taste
Alternatives to Keto Electrolyte Supplements
DIY Keto Electrolytes
Besides buying keto electrolytes supplements, you can also make homemade electrolyte drinks simply by mixing some staple ingredients. Common recipes include lemon or lime juice, Himalayan salt and/or Diet Rite Lite Salt, and a keto sweetener of choice. Other ingredients can include magnesium powder or potassium chloride and other flavourings such as tea, ginger and mint.
Some recipes include:
Bone broth seasoned with salt can also be a suitable base for your DIY electrolyte drink. Coconut water naturally contains sodium and high levels of potassium, but one cup contains more than 6 grams of net carbs, so it’s not the most keto-friendly choice.
Dietary Sources of Electrolytes
Aside from taking keto supplements, there are also low-carb foods that you can eat to help maintain a healthy electrolyte balance. These foods include nuts, avocado, dark chocolate, and leafy vegetables.
What is Keto Flu?
‘Keto Flu’ is a collection of symptoms caused by the depletion of essential electrolytes in the body. You may experience these side effects if you restrict your carbohydrate intake without properly replacing electrolytes. Thus, keto flu is common among keto diet beginners.
Many of the ‘Keto Flu’ symptoms are similar to the regular flu, so it’s easy to see why it’s become a common nickname. These problems include headache, irritability, fatigue/weakness, insomnia, diarrhea, and brain fog.
Although these symptoms usually occur in the early stages of keto, they may persist for weeks or even months.
Is Salt OK on Keto?
Salt is actually essential on a keto diet, and you may need to consume extra salt if you’re reducing your carbohydrate consumption. Sodium is one of the electrolytes that can be depleted more quickly when in ketosis, so if your diet is typically very low in salt, you may experience side effects of electrolyte imbalance.
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