• Water Intake
  • Aim for 2.5–3 liters of water daily to support ketosis, digestion, and overall health.
  • Increase intake during exercise or in hot climates to offset water loss from glycogen depletion.
• Beverage Restrictions
  • Stick to water, unsweetened coffee, or tea to avoid hidden carbs or appetite stimulation.
  • Avoid flavored or herbal teas with potential carb content unless verified.
• Timing
  • Drink consistently all day, especially outside the 10-hour eating window to maintain hydration during fasting periods.