To all the running ladies

(Helen B) #1

How much added salt do you have a day? I’m 10 weeks in to keto and seem to be craving more and more. If I dont have enough I feel spaced out and have a headache. My BP has been low at around 108 over 53. I’m currently having around 1.5 teaspoons of pink himalayan salt (3300mg of sodium) and around 4000mg potassium and 500mg magnesium from food. My BP has always been low but never less than 60.

I run about 20 miles a week…5ks, 5 miles and sometimes 10 miles. I mainly run in zone 2 unless im doing speed work.

It would be great to know how much salt other women have. I’m 48, 5ft 6, 8 stone and not menopausal…yet.

Thanks all!

(Edith) #2

The recommended amount of sodium on a keto diet is about 5 g, give or take depending upon your activity level. At 3300 mg and your activity level, sounds like you are on the low side. I would suggest upping your intake to about 2 - 2.25 teaspoons a day. The worst that will happen is you might retain a little water. If so, you can always cut back.

I also have low blood pressure. The salt supplementation helps keep my around 100/60. I can always tell when I don’t get enough salt because I get a little “spaced out” like you mentioned and I get muscle cramps. I’ve been keto a long time and I don’t need to supplement quite as much as I used to, but I also changed my workouts to less cardio and more strength training, so I also don’t sweat as much as I used to.

Please keep us updated on how keto goes for you.

(Helen B) #3

Thank you very much for replying, Edith. Unfortunately my body retains soooo much water. I struggle with constipation constantly despite eating a healthy diet, veg and no processed food. I drink a gallon of water a day. So I don’t think I should really up my salt intake any more. I never sweat either for some reason, even when I do interval work. I also strength train twice a week. It’s good to know how much others have and interesting that your BP is also on the low side. Thanks again.

(Edith) #4

If you are craving salt, your body needs it. I find when I need salt, salty things taste REALLY good to me. When I have had enough, salt no longer tastes good. Maybe just increase your intake enough so you stop feeling spaced out?

(Bob M) #5

Salt intake seems to be fairly individual. Usually, people on keto require more salt, but how much more is an open question. If you know of Dave Feldman, he not only adds a lot of salt to his food but also takes salt pills. Whereas I generally just add salt to my food, though I will take some extra salt if I’m fasting or get cramps (infrequent, but I do get them).

Why the gallon of water per day?

(Helen B) #6

Thanks Bob. Unfortunately my body absorbs so much water and I’m forever constipated, so I have to constantly drink to try and alleviate it. Am always very thirsty.

(Bean) #7

Not sweating was a symptom of hypothyroidism for me. Constipation is also a symptom for some.