Electrolytes for Keto & Low-Carb Diets

If you’ve ever started a keto or low-carb diet, you’ll know that the first few weeks can feel like a rollercoaster. While some people slip effortlessly into fat-burning mode, others hit a wall of headaches, fatigue, and irritability, the dreaded "keto flu". One of the key reasons behind this? Electrolytes.

When carbs are restricted, the body shifts its metabolism, alters fluid balance, and loses vital minerals more quickly. That’s why choosing the right electrolyte support is essential. At Shine+, we’ve designed a formulation that works hand in hand with keto and low-carb diets, keeping you hydrated and helping you avoid the common pitfalls of electrolyte imbalance.

Why Electrolytes Matter on Keto

Electrolytes (minerals like sodium, potassium, and magnesium) regulate fluid balance, nerve signals, and muscle contractions. They’re vital at any time, but especially so when your diet changes.

On a standard diet with higher carbohydrate intake, glycogen (stored carbohydrate) holds water in the body. When you cut carbs, glycogen stores are depleted, and the water they retain is flushed out. Along with that water go electrolytes.

This is why so many people feel the effects of low electrolytes early in their keto journey:

• Headaches and dizziness

• Muscle cramps

• Fatigue and low energy

• Brain fog

By topping up electrolytes in a way that actively supports your bodies need for an optimal amount of carbs, you can keep your body balanced and avoid these uncomfortable symptoms.

What Is Keto Flu and How to Prevent It?

‘Keto flu’ is the cluster of symptoms that some people experience during the transition to ketosis. It’s not caused by a virus or illness, it’s your body responding to a new metabolic state.

The good news? It’s avoidable. The most effective strategies are:

1. Stay hydrated - Aim for consistent water intake throughout the day.

2. Replenish electrolytes - Sodium, potassium, calcium and magnesium are especially important.

3. Rest and recover - Your body is adjusting; give it time.

Shine Hydration delivers the essential minerals your body needs, without undoing your hard work by sneaking in extra carbs, just the amount needed for perfect rehydration.

The Problem with Standard Electrolyte Drinks

Walk down any sports nutrition aisle and you’ll see shelves of colourful electrolyte drinks. Many of these drinks contain:

• Artificial sweeteners that can trigger cravings or digestive upset.

• Unnecessary carbs that risk knocking you out of ketosis.

For someone who has worked hard to keep carbs low, the wrong electrolyte drink isn’t just unhelpful, it can set you back. That’s why a drink like Shine Hydration is the smarter choice for anyone looking to rehydrate effectively. 

Our Shine+ electrolyte range has been created with one priority: keeping electrolytes high and supporting optimum rehydration. Every serving gives you the calcium, sodium, potassium, and magnesium you need to stay balanced.

• Balanced minerals - Supports hydration, muscle function, and energy levels.

• Clean formulation - No fillers.

• Effective rehydration - the right amount of carbs/sugar to help your body rehydrate quicker

Think of it as your option for when water isn’t enough and standard sports drinks don’t fit your goals.

How Electrolytes Support Fat-Burning

Replenishing electrolytes isn’t just about avoiding headaches or muscle cramps. When electrolytes are balanced, your body can:

• Switch to fat-burning more smoothly - Less disruption from keto flu.

• Maintain steady energy - No spikes and crashes.

• Support exercise performance - Hydrated muscles contract efficiently.

• Keep the brain sharp - Electrolytes fuel the nerve signals that power focus.

By contrast, electrolyte depletion makes the transition harder, leaves you tired, and makes it more tempting to abandon your new way of eating.

When to Use Shine

Electrolyte needs vary, but many people find Shine helpful at these times:

• During the first weeks of keto - to prevent keto flu symptoms.

• Before or after exercise - especially strength training or cardio, which increases mineral loss.

• In hot weather - sweating accelerates electrolyte depletion.

• On fasting days - to maintain hydration without breaking your fast.

By making Shine part of your routine, you can support your body through all the transitions and challenges of a low-carb lifestyle.

How to Incorporate Shine into Your Day

• Mix into water for a refreshing, hydration boost.

• Use it as your go-to drink around workouts.

• Sip throughout the day if you’re feeling sluggish or light-headed.

Shine+ fits seamlessly into your macros - no need to adjust or worry about additional sugars.

Real Results

Many low-carb and keto followers report feeling more energetic, more focused, and less prone to ‘crashes’ once they start using the correct hydration drinks. Where water alone wasn’t enough, our low-carb electrolyte option fills the gap and supports consistent wellbeing.

The science is simple: by giving your body the minerals it loses during carb restriction, you feel better, perform better, and stay committed to your chosen way of eating.

If you’re serious about sticking to keto, don’t let electrolyte imbalance hold you back. With Shine, you can keep your focus, fuel your energy, and celebrate every step of your low-carb journey.