Keto Diet – What to Do When Waking Up with a Headache


Do you find yourself waking up with a headache while you are on a keto diet? The good news is that this is a fairly common issue that people experience when they first go through a keto diet so you don’t have to freak out about having the headaches. The bad news is that your body will probably need to fight through this phase until the body adjusts to the new diet. There are steps, however, that you can take to reduce the headache occurrences more quickly.

What Causes the Headaches?

According to the Healthline, one of several symptoms that people on a keto diet may experience is issues with their sleep. In addition to having a headache when you wake up, you may also feel sluggish and groggy in the morning.

The likely reason for this is due to a transition in diet where the body is no longer breaking down as much as glucose as it did before. Instead of carbs, the body is now exposed to a higher-fat, low-carb diet which results in a higher concentration of ketones. The drop in blood glucose levels may temporarily stress your brain as it isn’t used to the new norm yet, and consequently lead to headaches.

In addition to a lower blood sugar level, the headaches in the morning may also be caused by other factors such as dehydration and an imbalance of electrolytes. Your body excretes additional water during the transition stage of a keto diet so you might find the headaches to be more severe in the morning, when you haven’t replenished the body with water yet.

How to Reduce Keto Morning Headaches

To reduce headaches when you wake up, we suggest you take the following steps.

Keep Hydrated

Avoid dehydration by drinking plenty of water throughout the day. One general rule of thumb is to drink close to half your body weight in ounces per day. Someone who is about 180 lbs for example should aim to drink about 90 ounces of water. You might find it easier to follow a water drinking routine if you buy a large water bottle, such as the one-gallon ones.

Add Salt to Water

To help with the electrolyte imbalance, we suggest adding some sea salt to the occasional drink. There are many other simple electrolyte water recipes you can also try, such as a lemon-lime drink that contains salt, lemon juice, lime juice, unsweetened coconut water, and drinking water.

Try to Keep to a Clean Diet

Avoid eating anything that may add unnecessary toxins to your keto diet. Dirty keto, also known as lazy keto, may include highly-processed and packaged foods. It is a time commitment but it’s much better if you prepare food on your own rather than relying on ready-made goods from the supermarket or stores.

Soon enough, you will have passed the transition stage and all those annoying headaches and tiredness you experienced in the morning will gradually disappear. One study found that a ketogenic diet may improve the quality of sleep so you will find the long-term results to be well worth it.