THRYVE · HYDRATION
On keto and feeling off?
Cutting carbs drops your insulin, and your kidneys start shedding extra sodium and water — that's the real reason the "keto flu" (headache, fatigue, cramps) hits early on. Answer a few honest questions and we'll turn it into a real daily water number, give you a straight read on whether electrolytes matter for you, and a food-first plan to replace them — no hype about needing a tub of powder.
Your estimated daily water target
Enter your weight to estimate it.
Do electrolytes matter for you?
Tell us about your day below.
About you & your day
A few honest inputs make this yours, not a generic rule of thumb.
1 · Here's what we found
2 · What to actually do (food first)
3 · Resources
Get the low-carb electrolyte cheat sheet
How much sodium, potassium, and magnesium low-carb typically needs, the whole foods that cover it, and how to tell the keto flu from real dehydration. No spam.
General educational estimate, not medical advice. A low-carb or keto diet isn't right for everyone — certain conditions (kidney, heart, high blood pressure) and medications change how much sodium and fluid are appropriate, and adding sodium is not safe for everyone. Consult a healthcare provider, especially if on medication, pregnant, or managing a health condition. This tool does not diagnose, treat, cure, or prevent any condition and makes no weight-loss promises. Baseline assumes ~33 mL/kg/day of total water adjusted for activity, climate, and exercise; roughly 20% comes from food, so the headline number is the amount to drink. Over-drinking carries its own risk (hyponatremia) — don't exceed about 1 L (32 oz) per hour sustained.
These statements have not been evaluated by the FDA. Thryve products are not intended to diagnose, treat, cure, or prevent any disease.