I've gotten a lot of questions on electrolytes so here are the basics, in my opinion...
WHAT ARE ELECTROLYTES?
Electrolytes are key nutrients in our bodies crucial for maintaining important functions (heart rate, muscle contraction, body temperature, bladder control...) The most relevant electrolytes in this context are sodium, potassium, and magnesium.
WHY DO I NEED TO ADD THEM NOW?
A ketogenic diet is diuretic, your body releases more water, as opposed to retaining it. (Yay no more bloat!) With this water loss comes a loss of these key minerals. If you don't replace them you may end up getting symptoms of the 'keto flu.' (Headache, muscle cramps, fatigue, lightheadedness, mental fogginess, rapid heart rate).
HOW DO I GET ENOUGH ELECTROLYTES?
SODIUM - 3000-5000mg
Add salt to your food, a lot of salt. Eat salty snacks. Use soy sauce/sf ketchup. Drink bone/miso broth. Add salt to your water. Drink pickle juice. Pink Himalayan sea salt is MUCH better than table salt.
Eat avocados, nuts, mushrooms, brussels, brocolli, leafy greens, salmon. Use a lite-salt or no-salt seasoning.
MAGNESIUM - 300-500mg
Eat hemp, chia, pumpkin seeds, leafy greens, dark chocolate, avocados. Some people still need to take a magnesium supplement.
IS THAT ENOUGH?
You may find that doing these things still doesn't give you enough electrolytes and you'll need to supplement. I use VegaSport Electrolyte Hydrator (lemon-lime flavour!) It's a powder that you add to water. I usually take it once a day, first thing in the morning. Sometimes twice in the summer, because I sweat a lot! You could also have zero carb sports drinks, like Powerade Zero or Gatorade Zero.
Whatever you do for your electrolytes make sure you're also drinking a lot of water! I aim for 120 oz at least. Basically you want your urine to be clear or pale yellow, any darker is a sign of dehydration.
Hope this helps! Feel free to ask any questions.