Does Keto Dry Mouth Go Away? Tips to Find Relief

Getting to the Bottom of Keto Dry Mouth

The ketogenic or "keto" diet has soared in popularity due to its effectiveness for weight loss and other health benefits like lower blood sugar. But one common complaint among keto dieters is experiencing dry mouth, especially when first starting out.

Keto dry mouth results from the diet's low carb, high fat composition. When carb intake is drastically reduced, the body enters ketosis, burning fat instead of glucose for fuel. This metabolic state transition can impact hydration levels and lead to a parched feeling in the mouth.

Fortunately, dry mouth usually improves after adapting to the keto diet. With a few key strategies, you can find relief from keto dry mouth quickly.

What Causes Keto Dry Mouth?

A few factors contribute to dry mouth on a ketogenic diet:

• Dehydration - Lowering carb intake leads to reduced glycogen stores. Glycogen binds to water, so depleted levels release retained water. This diuretic effect causes more frequent urination and dehydration early in keto.
• Electrolyte imbalance - Carb restriction causes a drop in insulin levels. Insulin regulates kidney function to retain electrolytes like sodium and potassium. On keto, more electrolytes are flushed out through urine. Electrolyte imbalance can hinder saliva production.
• Acetone breath - In ketosis, acetone is produced and exhaled, causing keto breath. Acetone dries out the mouth.
• Low dietary fiber - The keto diet eliminates most high fiber foods like fruits, vegetables and whole grains. Fiber needs more water for digestion, which can dehydrate the body.

Tips to Reduce Keto Dry Mouth

You don't have to live with perpetual dry mouth on keto. Making a few adjustments can help moisten your mouth so you can enjoy the diet's benefits without the unpleasant side effect of dehydration.

Drink More Water

Hydrating well flushes out ketones and replaces electrolytes lost through increased urination. Aim for at least 2-3 liters of water per day. Include mineral waters high in electrolytes like sodium and potassium. Bring water with you to sip throughout the day.

Consume Electrolytes

Get enough electrolytes from keto-friendly foods like avocados, nuts, seeds, leafy greens, mushrooms, olives, seafood, and chicken broth. Taking a magnesium and potassium supplement also helps regulate hydration. Sprinkle lite salt on food for extra sodium and potassium.

Eat More Non-Starchy Veggies

Up your fiber intake with low carb vegetables like leafy greens, broccoli, asparagus, green beans, peppers and zucchini. Fiber holds onto water in the body and needs adequate fluid to move through the digestive tract.

Choose Sugar-Free Drinks

Opt for unsweetened teas, herbal drinks, seltzer or water with lemon instead of sugary fruit juices or sodas. Sugar alcohols like erythritol and xylitol can also stimulate thirst signals.

Chew Sugar-Free Gum

Chewing gum produces more saliva to relieve dry mouth. Look for sugar-free gums with xylitol which can't be metabolized by oral bacteria.

Rinse With Saltwater

Gargling with a saltwater solution draws moisture into the mouth and throat for quick relief. Add 1/2 teaspoon salt to a cup of warm water and rinse for 30 seconds as needed.

Use a Humidifier

Running a humidifier, especially in the bedroom while sleeping, can ease keto dry mouth by adding moisture to the air. This helps keep respiratory tissues from drying out.

Avoid Alcohol and Caffeine

Beverages containing alcohol and caffeine have a dehydrating effect. Limit intake of coffee, tea, soda and alcoholic drinks to prevent excess fluid loss.

When Does Keto Dry Mouth Go Away?

Keto dry mouth is most pronounced when first transitioning into ketosis, as the body releases excess water weight and adapts to using ketones for fuel. This adjustment period typically lasts:

• 1-2 weeks for people who have been on a standard higher carb diet
• 3-7 days for those transitioning from an average protein, moderate carb diet
• 2-3 days for people who have previously followed lower carb diets like paleo or Atkins

After this initial adaption phase, dry mouth usually subsides. As the body becomes efficient at burning fat and accessing stored hydration in tissues, keto dry mouth tends to resolve on its own.

Some level of ongoing hydration management may be needed if following keto long-term. But the severity and duration of dry mouth decreases for most once in established ketosis.

Other Potential Causes of Persistent Dry Mouth on Keto

While keto dry mouth typically improves within 1-2 weeks, some people experience ongoing issues. This may be related to:

• Inadequate electrolyte replenishment
• Not drinking enough fluids
• Medical conditions like diabetes, sjgren's syndrome, hypertension, or chronic anxiety
• Medications that reduce saliva like antihistamines, diuretics, antidepressants, or opiod pain relievers
• Sleeping with your mouth open, which dries out saliva
• Mouth breathing due to nasal congestion or anatomical factors

Pay attention to when your dry mouth occurs to pinpoint the cause. If it's only in the morning or evening, medications, mouth breathing or sleeping habits may be to blame.

Work with your doctor if your dry mouth is severe or accompanied by excessive thirst and frequent urination. An underlying medical issue unrelated to keto may need to be addressed.

When to See a Doctor

Schedule an appointment with your doctor or dentist if your dry mouth:

• Persists longer than 2 weeks after starting keto
• Makes it difficult to chew, swallow, taste or speak
• Disrupts sleep due to extreme dryness
• Is accompanied by red, cracked tongue or mouth sores
• Causes bad breath despite good oral hygiene

Unrelenting dry mouth can increase risk for cavities and gum disease. Other complications like mouth infections or sores may require treatment if hydration strategies don't help.

A doctor can check for underlying issues and refer you to specialists like an endocrinologist, ENT doctor, or sleep medicine expert if needed. Prescription medications may be recommended in stubborn cases of dry mouth.

Is the Keto Diet Worth It if Dry Mouth Persists?

Even with the nuisance of dry mouth, the keto diet can still be worthwhile for many people. Some tips if you decide to stick with keto despite ongoing dryness:

• Use saltwater rinses and sugar-free gum during the day
• Apply coconut oil to your lips and oral tissues at night
• Invest in a humidifier for your bedroom
• Suck on sugar-free mints or lozenges
• Avoid very salty foods, which can exacerbate thirst
• Schedule regular dentist cleanings to check for problems

While annoying, keto dry mouth itself is not dangerous with proper hydration. The keto diet can be life-changing for some, so dealing with a minor side effect may be worthwhile long-term.

Pay attention to your body and consult a doctor if symptoms don't improve within a few weeks. With the right strategies, you can stick with keto and say goodbye to that parched mouth sensation.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.