Written by: Suzie Walker



Time to read 5 min

Many keto newbies find themselves wondering why they're suddenly peeing like a racehorse.

The reality is, that it's a common side effect of this low-carb, high-fat lifestyle.

When your body switches to burning fat instead of carbs, a few interesting things happen, and yes, more frequent bathroom trips are one of them.

But why exactly does keto make you pee more?

And is it something to worry about?

Let's jump in and find out!

urinating more on keto

Why the Sudden Urge to Pee on Keto?

Ever since you jumped on the keto train, have your bathroom breaks become a bit more frequent? Don't freak out, it's par for the course!

Turns out, when you ditch carbs, your body starts to use up its carb stores, called glycogen. Now, this glycogen is a bit of a water hog – glycogen loves water, like, really loves it. 

The Glycogen Flush-Out

Glycogen holds onto water molecules in your muscles and liver. As your body burns through that glycogen, it releases all that built-up water, which ends up in your bladder. Hence, the constant urge to pee, especially in the first few days.

So, if your bladder seems to be working overtime, blame it on the keto. It's just another quirky side effect of this low-carb lifestyle.

This explains those frequent trips to the loo, especially in the first few days of keto.

It also explains why people see such dramatic weight loss on keto during the first week of going low-carb. 

glucose flush out on keto

Keto and Electrolytes: A Balancing Act

Now, there's something else at play here.

The keto diet can also affect your electrolyte balance, especially sodium. When you drastically reduce carbs, your body excretes more sodium along with the water linked to glycogen. This can also contribute to increased urination in the early stages of keto.

But don't worry! It's not a sign of anything bad. Your body is simply adjusting to its new fuel source and finding its balance. As you continue on your keto journey, your bathroom habits will likely normalise as your body adapts.

Bathroom Breaks and Your Electrolytes

If you find yourself running to the loo more often on keto, it could be a sign that your electrolytes are out of whack. When you ditch the carbs, your body loses water weight along with them. This can mess with your sodium levels, leading to more trips to the bathroom and a serious case of thirst.

So, grab a bottle of water and make sure you're getting enough electrolytes like sodium, potassium, and magnesium to keep things balanced. It's as simple as that!

Keeping Your Electrolytes in Check

As we've seen, electrolytes are like the unsung heroes of our bodies, keeping everything in balance. Since going keto can sometimes throw them out of whack, it's key to give them some love.

How? Well, focus on foods packed with potassium, magnesium, and sodium. Think leafy greens, avocados, and a pinch of salt. Some folks on keto also find electrolyte supplements helpful, and I've even been known to reach for one from time to time, especially after a tough workout. 

By keeping tabs on these essential minerals, and packing your diet full of keto-friendly vegetables, you'll be feeling your best, dodging those muscle cramps and staying energised.

peeing on keto and electrolytes

Staying Hydrated and Fat-Fueled on Keto

Starting keto often feels like you've suddenly sprouted gills - you'll be visiting the bathroom more frequently. This is simply because your body is burning through stored carbs (and the water that comes with them!). So, keep that water bottle handy and sip throughout the day.

Equally important is making sure you're getting enough fat to fuel your body.

Remember, keto is all about healthy fats, so aim for 70-80% of your calories to come from this source. This will help curb cravings, keep you feeling full, and give your body the energy it needs to thrive. Load up on healthy Keto Snacks, like our Keto Bars, and Cookies, up the green intake, and get going!

One last thing… Don't be afraid to load up on those avocados and olive oil – your body will thank you!

Entering the Groove of Keto

Let's get one thing straight: the Keto Diet isn't always easy at first! 

Adjusting to the quirks of the diet, with its ups and downs and unexpected twists and turns along the way (hello extra bathroom breaks!) can be a bit much!

To begin with, it might feel as if every waking moment is taken up with meal planning and preparation, keeping an eye on those macros, and taking on board water faster than a fish.

Don't worry—it does get easier.

I remember well those early days when I felt glued to my water bottle and every trip out of doors was a run to the bathroom. It's a bit of a shock to the system, but it also indicates that your body is adapting and ridding itself of excess water weight.

Stay with it a little longer, and before you know it you'll be living keto on easy street. You'll be amazed at how quickly your body adjusts to this new way of eating, and in time those extra bathroom stops will just become another part of your daily keto routine.

Stick with it, keep hydrated and remember: keto's fantastic benefits are just around the corner.

urination on keto and rehydration

Finally On… Peeing More On Keto

Keto can be a game-changer, and those frequent bathroom trips? Just a sign that your body's adjusting and getting rid of excess water. 

Remember, everyone's different, so listen to your body and if you're worried, chat to your doctor

But if you're feeling good and those trips to the loo aren't bothering you, well, maybe it's time to invest in a bigger water bottle!

Suzie Walker - Keto Collective


Keto Collective Co-Founder & Naturopathic Nutritionist dipNT.CNM 

Suzie has researched and reviewed the many health benefits of low-carb living. She co-founded The Keto Collective, a company that aims to make it easier to find whole food, great tasting, keto alternatives to their everyday favourites.

Read more about Suzie Walker

Night-time Bathroom Trips & Keto: Friends or Foes?

Interestingly, some studies suggest that keto might cut down on those pesky nighttime bathroom visits. Cutting back on carbs means less stored water in your body, and that translates to less pee overall. But initially, you WILL pee more!

Why am I peeing more after ditching sugar?

It's normal! When you cut back on sugar, your body flushes out excess water and electrolytes, making your kidneys work overtime. It's like a spring cleaning for your system.

Keto and UTIs: What's the deal?

While keto won't cause urinary problems, it may up the odds of a UTI for some. I always make sure to drink plenty of water and cranberry juice just in case! Plus, all that protein can lead to more uric acid, which can sometimes cause kidney stones.

How long until I stop peeing ketones?

It varies from person to person, but after a few weeks on keto, your body gets the hang of using ketones for fuel, and you'll see less of them in your pee.

Bladder discomfort on keto: Is this normal?

While ketosis itself shouldn't cause bladder issues, dehydration or UTIs can. If you're feeling uncomfortable, reach for that water bottle and consider chatting with your doctor.

What about those changes in urine colour?

Keto can make your pee darker and a bit smellier, but so can dehydration. The key is to drink plenty of water – aim for at least 2 litres a day. Remember, everyone's different, so your pee might not change colour at all.

If you're ever worried about changes in your bathroom habits, it's always a good idea to check in with your doctor.