The Keto Flu in Colorado? High Altitude, Low Carbs

By Franklin Everett Shaw

May 14, 2026

So, you’re diving headfirst into the keto diet, lured by the promise of weight loss and improved energy. That’s fantastic! But if you’re doing it in Colorado, especially above 5,000 feet, you’re facing a unique double whammy: the dreaded keto flu and altitude sickness. Don’t panic. This isn’t a recipe for disaster, but it does require a tailored approach.

The keto flu, a collection of unpleasant symptoms like headaches, fatigue, and brain fog, is your body’s rebellion against carbohydrate restriction. It’s primarily caused by electrolyte imbalances as your kidneys flush out sodium and other minerals. Now, add Colorado’s altitude into the mix. Higher altitudes mean lower oxygen levels, forcing your body to work harder and leading to increased respiration and fluid loss. This exacerbates electrolyte imbalances, making the keto flu symptoms even more intense.

Hydration is your first line of defense, but not just any water will do. Plain water can actually worsen electrolyte imbalances by further diluting your system. Instead, focus on electrolyte-rich beverages. Think beyond the typical sports drinks, which are often loaded with sugar.

Consider making your own keto-friendly electrolyte drink. A simple recipe involves water, a pinch of Himalayan pink salt (for sodium), a squeeze of lemon or lime (for flavor and a bit of potassium), and a small amount of magnesium citrate powder. Experiment with the ratios to find what works best for you. Another excellent option is bone broth, naturally rich in electrolytes and collagen.

Potassium is crucial, and many people on keto struggle to get enough. Colorado’s dry climate can further deplete potassium levels. Avocados are a great source, but you might need supplementation. Consider potassium citrate, but always consult with your doctor before starting any new supplement regimen, especially if you have kidney issues. Too much potassium can be dangerous.

Magnesium is another key player, often overlooked. It plays a vital role in muscle function, nerve transmission, and energy production. Magnesium deficiency can manifest as muscle cramps, fatigue, and insomnia, all of which can be amplified at higher altitudes. Magnesium citrate is a commonly recommended form, but some people find it causes digestive upset. Magnesium glycinate is a gentler option.

Acclimatization is key, especially if you’re new to Colorado or visiting from a lower altitude. Don’t jump into a strict keto diet immediately upon arrival. Give your body a few days to adjust to the altitude before drastically changing your diet. Start with a moderate carbohydrate intake and gradually reduce it over a week or two.

Listen to your body. If you’re experiencing severe symptoms, don’t push through. Reduce your activity level, increase your electrolyte intake, and consider temporarily increasing your carbohydrate intake slightly. It’s better to slow down and adjust than to risk serious health complications.

One common mistake is focusing solely on sodium. While sodium is important, it’s just one piece of the puzzle. You need a balanced intake of sodium, potassium, and magnesium to maintain proper electrolyte balance. Another pitfall is relying on processed keto snacks and drinks. These often contain artificial sweeteners and other additives that can exacerbate digestive issues and hinder your progress.

Consider your activity level. If you’re hiking or engaging in other strenuous activities, you’ll need even more electrolytes. Plan accordingly and carry electrolyte-rich snacks and drinks with you.

Let’s say you’re in Breckenridge, Colorado, at an elevation of 9,600 feet. You’ve just started keto and are feeling the effects of both the keto flu and altitude sickness. You’re experiencing headaches, fatigue, and muscle cramps. Here’s a step-by-step approach:

1. Hydrate aggressively: Drink at least a gallon of electrolyte-rich water per day.
2. Supplement strategically: Take a magnesium glycinate supplement in the evening to help with muscle cramps and sleep.
3. Increase potassium intake: Eat potassium-rich foods like avocados and spinach, and consider a potassium citrate supplement (with your doctor’s approval).
4. Rest and recover: Avoid strenuous activities for the first few days and prioritize sleep.
5. Monitor your symptoms: Keep a journal to track your symptoms and adjust your electrolyte intake as needed.

Remember, everyone’s body is different. What works for one person may not work for another. Experiment with different strategies and find what works best for you. Don’t be afraid to seek professional help from a doctor or registered dietitian, especially if you have underlying health conditions.

The keto diet in Colorado can be challenging, but it’s not impossible. By understanding the unique challenges posed by altitude and electrolyte imbalances, and by implementing a tailored approach, you can successfully navigate the keto flu and achieve your health goals. Embrace the challenge, listen to your body, and enjoy the stunning scenery of Colorado while you’re at it!