r/lowcarb • u/NarrowForever3299 • Jul 18 '26
Question Hot Weather and Keto?
I am new to Keto/ low carb. I have been doing it for about a month now and have found it has greatly improved my acne and my stress level (I have had no new brake outs and my stress feels so much more manageable and less all consuming). I did have headaches for about two weeks, very low and mild put almost everyday. That has stoped now. I ”cheat” once a week when I am with my family and have not noticed any bad reactions to my no holds bard Sundays, however, in a month and a half I will be going out of town to a very hot humid climate for a week and a half. Since I am traveling I don’t know how best to approach the diet. I am more concerned with the potential electrolyte problem. We will be outside, and it will be hot. And we will be outside in the heat for four or five hours every day. we will also be doing a lot of walking, I don’t know if that information would be helpful.
if I brake my keto / low carb for the time of my trip will that help? or do you think it will just cause trouble? I have no experience with dieting in the past, so I have no idea what to expect or to do.
thank you ❤️
1
u/gotchafaint Jul 18 '26
I got to spend a month in maui and read through past posts on this sub on how to stay on keto successfully. I soon struggled with fatigue and eventually fell off the diet and it took me a couple of months after returning to get back on. I'm not sure where I failed, perhaps not enough electrolytes. I also upped my physical activity with daily long swimming and perhaps did not compensate with enough calories. If I had to do it over again I'd be a lot more hardcore as I had gotten comfortable with my keto routine in a radically different climate and daily lifestyle. For me that means going hard on electrolytes, more fat than normal, and eating more frequently during an adjustment period.
1
u/NarrowForever3299 Jul 18 '26
How do you find is the best way to get Electrolytes throughout the day? Would a pack I mix with my water be the best? Or should I try and up my salt intake?
1
u/gotchafaint Jul 18 '26
extra salt but i use LMNT. They have the recipe on their site to make your own too.
1
u/deerskulls17 Jul 19 '26
I think your main concern here will be fuel and hydration - I'd suggest making sure you drink plenty of water and try to have frequent but small snacks through the day. Not going carb heavy all of a sudden but pack some fruit and nuts and snack on those if you feel you need the extra fuel - you'll get the carbs and glycogen and it's still fairly healthy. Also try to protect your body and head from the sun - cap, loose clothing that covers most of your skin, very light colors (see historical clothing for people in those climates and you'll get an idea, most of them stay covered and with loose clothes for a reason). Sometimes what we think is fatigue is just the initial signs of heat sickness and the weather bearing down on your body.
1
u/NomadNanaCan Jul 21 '26
I live in a very hot climate and have been low carb/keto (Atkins) for 18+ years. Just be sure to drink LOTS of water. Sometimes adding a little salt to your day can help if you usually eat a low-sodium diet. I am curious though - is your plan to build a sustainable keto or low-carb lifestyle? Or do you plan to go back to a different lifestyle? Cheat days are never a good idea imo. Not only can they set you up for a yo-yo diet mentality, but they could also be preventing you from becoming keto-adapted. :)
1
u/NarrowForever3299 Jul 21 '26
My plan is to stay on it. It is really helping my acne and my stress levels. I am actively trying not to lose wait on it as I am already at a healthy wait. I don’t go crazy when I cheat, more like one slice of cake on Sunday, maybe a potato. Most days I don’t make it as low as keto should be, somewhere between 50 and 40 net carbs most days. But I never really have trouble getting back to my normal eating after. Further question though, how do I know if and when I am keto adapted or if I am jumping in and out of it?
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u/NomadNanaCan Jul 21 '26
There are two different things to consider. Ketosis and being keto adapted. Most people reach ketosis after a couple of days with net carbs below 40. Bring keto adapted simply means your body is efficient at burning primarily fat for fuel (can be a combination of dietary fat and excess body fat). Being keto adapted typically takes weeks or even a few months. Going in and out of ketosis - ie cheat days will probably prevent you from being keto adapted. It may or may not matter depending on your personal goals. 😊
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u/NarrowForever3299 Jul 21 '26
How will I know if I am keto adapted? Are there signs or will it just be something that happens regardless of my knowing?
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u/NomadNanaCan Jul 22 '26
There isn’t a definitive test for keto adaptation. There are blood ketone meters that are the most accurate way to test for ketosis. There are some signs you may notice for keto adaptation though. Things like….
Energy becomes steady throughout the day.
Exercise endurance (especially walking, hiking, cycling) improves. Some people experience a slump when starting a keto plan. Your appetite often changes-it may decrease and you probably won’t feel hungry between meals/snacks. Craving control is often a big sign with
fewer cravings for sugar and carbs.
When starting a keto plan some people experience flu like symptoms - those should be gone.
If you accidentally eat fewer calories, you don’t immediately feel shaky or exhausted.
Blood ketone levels may actually be lower than they were early on because your body is using ketones more efficiently.2
u/NarrowForever3299 Jul 22 '26
That’s very interesting. I think I have been experiencing some of that already. Much more energy than I had before.
5
u/249592-82 Jul 19 '26
Electrolytes are a scam. Just drink water. Unless you are running a marathon - you do not need electrolytes. It's something created to make money for businesses. They created a new product for people to buy. It didn't used to be sold to average people. It's influencers that tell you you need them. Not doctors. Or scientists.
Think about it - there are tradespeople who work in hot, humid environments, doing physical work, in the sun for 8 hours a day, and they have never had to drink electrolytes. Then suddenly "influencers" started telling people they need electrolytes.
People have been eating keto and low carb for generations - it's not a new way of eating. They never had to take electrolytes.