I am not drinking nearly enough water.  It is not just because I just started on the carnivore diet (CD), but because I have gotten really busy in the past months.  I am concerned about carbs and fake sugars in drinks.  THE GENERAL QUESTION HERE IS ABOUT THE CHOICE AND PROCUREMENT OF ELECTROLYTES.  On the simple end - I used to drink the juice of a lemon every morning, along with a cup of warm water?  OK on the CD?  I read on one website the coffee has electrolytes - ok, especially with some mct??  Water with some pink sea salt? celtic salt? or some other various of non-table salt?  which one has the most benefit and is safe?  Now...not so simple (meaning packaged drinks)...tons of electrolyte powders out there....all manner of flavors and price$....but I have heard that some of the "fake sugars" are harmful.  Who do I trust?  Should I buy drinks with vitamins in them also?  Use the shotgun approach, and buy one that has all vitamins, or us the rifle approach and buy selectively.  I buy some vitamins from Dr. Berg, so I tend to trust products on his site.... any suggestions?  Also, keep in mind that I am not related to Bill Gates or Warren Buffet 🙂  On my second day of CD and struggling a bit.

LMNT is a good choice. I didn't like the taste but I know several that do. There is some stuff out there about some extra sugars but I think the amounts are small, but they were sort of misleading.

I basically went to youtube and watched a video for making my own electrolyte drink at home. A really good drink can be made for pennies a days vs. dollars on the pre-made packets/drink mixers. 

After time I am mostly using the electrolyte mix I made as my 'table salt' and then drink plain water.

Congrats on starting the carnivore diet and welcome to the forum.

For some it can be a tough go when getting started but it is well worth the efforts.

Scott

Welcome to the forum!  

I like to stay well away from most things that are mass marketed, so I make my own electrolyte solution at home.  I start from either really clean well/spring water, or if you have municipal water use filtered or bottled spring water instead to avoid all the garbage that exists in regular tap water.

For my recipe, in about a gallon of good water, I mix 1/2 tsp of Magnesium Sulfate, 1 tsp of Potassium Chloride, and 1 tsp of fine sea salt (the fine stuff mixes easier) 

I buy the sea salt locally, and the magnesium and potassium online.  Make sure they are "food grade" 

Carnivore has saved my life, and although it can be difficult to start, I will also agree that it is very much worth it!  Good electrolyte water helps a LOT!

LMNT is good if you use the plain and not the sweetened. Another good one is KetoChow.
Making your own is the best way as you know what you are getting.

Now question why you think you need to supplement electrolytes?
In the beginning of carnivore we do flush out more fluids and thus electrolytes but in time that can self regulate. Many people jump on the electrolyte bandwagon because everyone else is doing it but it’s easy to over do it.
For example I was using an electrolyte mix and after a year on carnivore I had a blood test done as part of my routine exam. It showed that my potassium levels were in dangerously high territory and could stop my heart if I didn’t quit the supplement. This is really not good for someone with a heart condition.
My advice would be to make sure you need them before you waste money on them or put your health in danger.
My most recent blood tests show that I’m getting all I need from my diet.
The only thing I do use is salt because my blood work does show that I’m in the bottom range of sodium.
Now if you are experiencing muscle cramps, trouble sleeping, issues with bowels etc, then electrolytes can be very helpful.
Vitamins fall into the same category. Do you really need them or are you just following the trend? Most vitamins are not very absorbable and are generally a waste of money. Eating a pure carnivore diet is the most nutrient dense way of eating and as such you should be getting most of everything you need from your meat. The exception may be vitamins D which of course we get from the sun.
Speaking of salt. Try to avoid table salt as most of it has sugar in it.

I’ve have been a carnivore now for over a year and a half and by getting a blood test every six months I’ve come to trust my diet and the results it’s producing rather than listening to what “everyone else” is doing.

If you think it’s helping you then do what you feel is necessary but if budget is an issue then just focusing on your diet may be all you need.


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On 3/15/2025 at 7:30 PM, Skeptic said:

For my recipe, in about a gallon of good water, I mix 1/2 tsp of Magnesium Sulfate, 1 tsp of Potassium Chloride, and 1 tsp of fine sea salt (the fine stuff mixes easier) 

Can you recommend a good brand of magnesium sulfate?
I've been searching Amazon and not finding much.

I use Original No Salt to "salt" my food. It contains 690 mg of potassium per 1/4 tsp (potassium chloride, potassium bitartrate, adipic acid, silicon dioxide, mineral oil and fumaric acid).
Does this qualify as an electrolyte source for potassium chloride?

I had a cramp in my thigh muscle last night in bed and also a slight cramp in my upper right arm while washing the car today.
I started taking fine sea salt in my water so far.

I found this recipe for electrolytes. It has magnesium citrate instead of magnesium sulfate. Was the suggestion for magnesium sulfate a mistake?
I think I'll order the magnesium citrate since I had difficulty finding a magnesium sulfate that I thought would be appropriate. I already take magnesium glycinate at night.
I won't be using sugar. Not sure about citric acid?
I didn't see how much water to use. A gallon?

• Salt: 1 teaspoon (regular table salt or sea salt will do the trick)

• Potassium chloride: 1/2 teaspoon (you can find this at some health food stores or online)

• Magnesium citrate powder: 1/4 teaspoon (again, health food stores or online retailers should carry this)

• Sugar or a sugar substitute: 2 tablespoons (this helps with flavor and energy, but it's optional)

• Citric acid: 1/2 teaspoon (for a little tanginess)

KÜHL Born In The Mountains

Homemade Electrolyte Drink - KÜHL’s Guide to DIY Beverage

Homemade electrolyte drinks are the unsung hero of today's fitness-conscious and health-centric society. These DIY drinks can deliver much-needed minerals and hydration right when your body needs t...

Just be aware that magnesium citrate isn’t absorbed in the body and just passes right on through. It can cause loose bowels.

It’s what used when I was constipated.

2 minutes ago, Geezy said:

Just be aware that magnesium citrate isn’t absorbed in the body and just passes right on through. It can cause loose bowels.

Thanks. Is it a necessary ingredient for electrolyte mix?

1 hour ago, musicalgym said:

Thanks. Is it a necessary ingredient for electrolyte mix?

The citrate? I don’t believe so but I’m no expert.

I just use the seal salt, magnesium and potassium. It does not make the best tasting water so I make the mixture and then use it as "table salt" to salt my foods to taste.

That approach works best for me.

Scott

2 hours ago, Geezy said:

  3 hours ago, musicalgym said:

Thanks. Is it a necessary ingredient for electrolyte mix?

Yes, the magnesium citrate.

Edited April 23Apr 23 by musicalgym
addition

25 minutes ago, Scott F. said:

use it as "table salt" to salt my foods to taste

good idea

On 4/22/2025 at 3:29 PM, musicalgym said:

Can you recommend a good brand of magnesium sulfate?

I have been using the Pure brand (ironically from Amazon) and have no complaints.

Are magnesium sulfate and magnesium citrate interchangeable in the mix?

I see magnesium sulfate in one recipe and magnesium citrate in another.

I have magnesium lotion.

On 3/15/2025 at 8:02 PM, Desertprep said:

On the simple end - I used to drink the juice of a lemon every morning, along with a cup of warm water?  OK on the CD?

I think that is fine for most people. The squeeze of lemon will have some trace sugar (fructose) but if that's all your getting I wouldn't sweat it. This depends on you and your goals as well as personal physiology. If you are just trying to lose weight, it's gonna be fine. If you have severe auto-immune conditions you are trying to reverse, you might want to tighten things up and be a strict carnivore for a while.

The same applies to electrolyte products that have some trace "natural flavors" or small amounts of artificial sweetener. Most people will be just fine and shouldn't fear these things. But then there are a small minority of others who even react to these things.

For the record, you can take your electrolytes in pill form. I take a magnesium supplement, and salt my food to taste with every meal, and I do just fine.

5 hours ago, Bob said:

I take a magnesium supplement, and salt my food to taste with every meal, and I do just fine.

I haven't made the homemade electrolyte mixture yet. I need to do further research on which form of magnesium to use. Citrate, sulfate, and maleate have been suggested so far.
Currently, I just use a little salt and No Salt (potassium chloride) in water, plus I take magnesium glycinate in a capsule every night.

On 4/30/2025 at 5:10 PM, musicalgym said:

I haven't made the homemade electrolyte mixture yet. I need to do further research on which form of magnesium to use. Citrate, sulfate, and maleate have been suggested so far.
Currently, I just use a little salt and No Salt (potassium chloride) in water, plus I take magnesium glycinate in a capsule every night.

Sounds like good practice. Your getting the big 3, sodium, potassium, and magnesium.

I don't take potassium because one of my kidney/BP medications is Losartan Potassium, so my potassium always runs high. But I do salt to taste and I take this magnesium complex at bedtime...

https://www.amazon.com/Zentastic-Triple-Magnesium-Relaxation-Absorption/dp/B0BC84FL5C

14 hours ago, Bob said:

I take this magnesium complex at bedtime...

https://www.amazon.com/Zentastic-Triple-Magnesium-Relaxation-Absorption/dp/B0BC84FL5C

Thanks for tips. I noticed the complex has flaxseed oil and other plant products.
Since it doesn't stipulate how much, I guess not to worry?

On 5/4/2025 at 2:43 AM, musicalgym said:

Thanks for tips. I noticed the complex has flaxseed oil and other plant products.
Since it doesn't stipulate how much, I guess not to worry?

Many capsules of any kind are made from vegetable cellulose. The rice hull extract is probably acting as a binding agent to ensure the proper distribution of active ingredients (because they make this stuff in giant batches and then have to load each capsule). I'm not sure what the flaxseed oil is for. But, we're talking trivial amounts that yes, I don't think it worth worrying over for 99.99% of people.

Some capsules can be made of gelatin, which is an animal product.