Does Keto Dry Mouth Go Away?

Plenty of people are diving into the keto trend with incredible results. But just because you look great doesn’t mean there aren’t some underlying issues you might have to struggle with. One common occurrence that keto-lovers suffer from is the notorious keto breath which can cause dry mouth. Does keto dry mouth ever go away? 

Dry mouth is a common side effect of the keto diet. The good news is, keto dry mouth typically disappears after a few weeks. You can expedite this process by drinking more fluids, improving your oral hygiene, chewing keto-friendly gum, and eating fewer proteins and more fats.

Keto dry mouth is common in those doing the keto diet. However, many people don’t know why they’re suffering from dry mouth, making it even more difficult to solve. This article will teach you why you get a dry mouth on keto, how long it lasts, and how to take care of it right away.

Does Keto Dry Mouth Go Away?

The good news is, keto dry mouth will eventually disappear on its own. However, you can expect keto dry mouth to stick around for at least a few weeks or months. This is because your body needs to adjust to the new diet before everything can resume ‘as normal.’

Keep in mind the following, though:

  • Everyone is different – Some individuals may not suffer from keto dry mouth at all, while others have difficulty getting rid of it.
  • You can encourage dry mouth to go away – By doing the things listed above – such as taking supplements, drinking more water, and improving your oral hygiene – you can encourage keto dry mouth to disappear at a faster rate.


Is Being Thirsty a Sign of Ketosis?

Much like the dry mouth is a sign of ketosis, so is being excessively thirsty. This is because of two major reasons:

  • Initial keto weight loss is mostly water weight – With more water being expelled from the body than usual, one can easily become dehydrated and maybe exponentially thirstier.
  • High levels of ketones cause an electrolyte imbalance and dehydration – That is why it is important to hydrate yourself properly and consume the proper nutrients while on a keto diet. Supplements are also a good idea to combat these side effects. 

While being thirsty is a sign of ketosis, your body will likely adjust within a few weeks.


How Much Water Should I Drink on Keto?

A dry mouth and being extra thirsty are both signs of ketosis. To combat this, it is recommended to hydrate your body with the proper fluids. But how much water (and keto-friendly hydrating drinks) should you actually be consuming?

During the first few weeks of ketosis, it is recommended to consume at least 2.5 liters of water per day. This can help to reduce the effects of dry mouth. 

After the initial phase of ketosis is over, you can reduce it to 2 liters per day. Of course, feel free to drink more than that if you think it is necessary. Two liters per day is the minimum amount to ensure a healthy lifestyle while on the keto diet.


Does Keto Make Your Tongue Feel Weird?

Some people may experience a weird feeling on their tongue while on the keto diet. However, this odd texture can sometimes be directly related to a dry mouth. As the mouth becomes drier, one may be able to feel the grooves on their tongue, which is undeniably a weird feeling.

A weird tongue feeling is not extremely common on keto, though. It is far more common to have a metallic or oddly sweet flavor on the tongue. If you’re experiencing a strange texture on the tongue, it may be due to an unrelated health issue and should be checked out by a physician. 


Should You Worry About Dry Mouth on Keto?

Most of the time, nope! Dry mouth is a sign that your diet is working, much like other unpleasant symptoms of the keto flu. The best thing to do is wait and see if the dry mouth goes away in a few weeks and do everything you can to combat the situation.

(Keto and Kale)

Why Does Keto Cause Dry Mouth?

Keto is known as being a powerful way to drop fat fast. And while there are many benefits of going on a keto diet, there are also several negative side effects. One common occurrence is dry mouth, otherwise known as xerostomia. But why does this particular diet cause dry mouth?

There are a few major reasons why the keto diet causes dry mouth.

Not Enough Carbs

The whole basis of the keto diet is to ditch the carbs. But did you know that ditching carbs entirely can be the sole cause of a dry mouth on keto? Here’s how it works.

After you eat carbohydrates, the body converts them to glycogen. Glycogen is stored in the body and weighs about three grams of water. This glycogen is then used to produce saliva and give the body energy.

When you enter the ketosis phase – fat burning due to less carbohydrate intake – your body stows less glycogen. Lower glycogen alters the chemistry of the body. You will no longer have water being stored, which results in less saliva and a dry mouth. 

You may also suffer from the keto flu during this time, which is essentially a feeling of being sleepy with headaches and stomach problems. Again, this is all due to the lack of glycogen being stored in the body. 

(Fasting With Intention)

Change in Insulin Levels

Insulin is released by the pancreas to combat rising blood sugar due to eating a diet rich in sugar and carbohydrates. In turn, the kidneys are triggered to preserve excess water.

While you are on a keto diet, you will be ingesting far less sugar and carbohydrates than normal. While this is essentially a healthier lifestyle, it also means that there will be less of an increase in insulin levels and less water being stored by the kidneys. 

Unfortunately, the ultimate result of this is a body that is not properly hydrated. Without hydration, you will suffer from a dry mouth. 


Sometimes, natriuresis can occur from the keto diet, which has a plan set of consuming fewer than 60 grams of carbohydrates per day. With this lifestyle, you may end up excreting more sodium than normal, leading to hydration. 

How is this possible? When you do not consume enough carbs in a day, the body will try to hold onto sodium while the kidneys release it. This leads the body also to release potassium. Since these two minerals are imperative for electrolyte levels, it becomes challenging for the body to maintain proper, regulated body fluids. 

(Keto Methods)

Too Much Protein

Sure, protein is good for you and a staple in a keto diet. But too much of anything can be a bad thing, and it may be the cause of your undesirable dry mouth. Why?

Unfortunately, many people who are new to a keto diet may eat more protein than they’re supposed to. It can be a difficult change for plenty of people to go on a diet comprised of at least 70 to 80% fat. Therefore, they may overdo it with protein while cutting their carbs. 

The body produces ammonia during the protein breakdown process. The problem with the overconsumption of proteins is that extra ammonia is released from urine and breath. Not only does this make your breath smell bad, but it can also be a leading cause of dry mouth too. 

Nutrient Deficiency

A common problem, especially with keto newcomers, is they simply aren’t ingesting enough nutrients. It can be difficult to revert to the keto diet, where many things are considered off-limits. That said, plenty of people may end up with nutrient deficiencies to a diet lacking variety.

What can you do? Well, it’s important to make sure that you’re consuming a diet that offers enough nutrients each day. If you’re still struggling, then you may want to consider a supplement to help with your dry mouth and overall health.

Most commonly, nutrient deficiencies causing dry mouth are caused by a lack of the following:

  • Omega-3s or
  • Vitamins B6, B12, C, D, and E

That said, you will want to find a multivitamin that contains all of these vital nutrients and Omega-3s. A supplement as such will be able to take care of the keto dry mouth issue while also improving your overall health. 

(Ruled Me)

Symptoms of Keto Dry Mouth

Xerostomia (dry mouth) occurs when the body is not producing enough saliva. This is a common occurrence in keto due to the reasons listed above. It’s important to know the symptoms, though, so you know when and how to make the correct changes to improve dry mouth. 

The symptoms associated with dry mouth include:

  • Dry feeling in the mouth
  • Sticky feeling in the mouth
  • Bad breath 
  • Difficulty chewing and swallowing
  • Dry or sore throat
  • Hoarseness
  • Dry tongue
  • Change sense of taste
  • Lips sticking to the teeth 

While these are the most common symptoms of dry mouth, one may have additional symptoms if the dry mouth is directly related to the keto diet. Keto dry mouth will present itself alongside other signs that someone has entered ketosis. They may have the following symptoms as well:

  • Weight loss
  • Increased ketones in the blood, breath, and urine
  • Suppressed appetite
  • Increased focus and energy
  • Short-term fatigue
  • Constipation or diarrhea
  • Insomnia

(Mayo Clinic, healthline)

How to Combat Keto Dry Mouth

Luckily, there are many things you can do to put your keto dry mouth at ease. 


The best thing you can do is listen to your body and drink when you’re thirsty. Nothing will provide you with more hydration than a big glass of water multiple times per day. However, don’t think that you’re stuck to water for hydration.

You have the option of drinking some other beverages such as:

  • Green tea
  • Black tea
  • Herbal teas (hibiscus, chamomile, peppermint)
  • Sparkling water
  • Lemon or lime juice
  • Vegetable juice
  • Plant-based milk (coconut, almond, cashew)
  • Electrolyte beverages (stay away from sugary options like Gatorade)

Another quick way to add a serious amount of hydration and electrolytes is to add a pinch of salt to your water or other beverage. Don’t overdo it! Pink Himalayan salt is a great option if you are going this route.

(mens health)

Improve Oral Hygiene

Now, keep in mind that having a dry mouth due to the keto diet has nothing to do with bad oral hygiene. However, keto dry mouth may need you to improve or change your current regime. But how?

The best thing to do is to make sure you are brushing your teeth two times a day and performing an oral rinse. Rinsing the mouth will help to trigger the salivary glands and potentially improve the dry mouth symptoms.

Be careful, though. Most mouth rinses are designed with alcohol as an antiseptic, antibacterial property. These should be avoided when struggling with dry mouth as they can exacerbate the problem. Instead, find a rinse and a toothpaste specifically designed to treat dry mouth.

Chew Keto-Friendly Gum

When someone is suffering from a dry mouth, one common and easy solution is to stick a piece of gum in their mouth and start chewing. Chewing gum provides a lot of relief as it instantly encourages the salivary glands to start producing. 

However, not all gums are keto-friendly. Gums that are packed with sugar can escalate the carb content in the body. In turn, blood sugar and insulin levels are increased. This is the opposite of what you are trying to achieve while on a keto diet.

That said, all sugary gums should be avoided. Instead, opt for a keto-friendly gum option like PUR, Trident, XyloBurst, or Mentos Gum. Not only are these keto options that will relieve dry mouth, but they will also do the following:

  • Cut down on snacking in-between meals.
  • Improve your breath, which may not smell so great due to keto
  • Provide you with something delicious that won’t affect your diet

(ketomethods, Fitness Monarchy)

Run a Humidifier

Most people own a dehumidifier, but did you know that it can be used to help with your keto dry mouth struggle? Humidifiers are designed to add moisture to the air. By being in an environment with increased moisture, you can offset the effects of keto-causing dry mouth. 

It’s best to run the humidifier while you slumber for superior results. As a bonus, you will also enjoy some of the other benefits of using a humidifier in your room, such as:

  • Hydrated, smooth skin
  • More comfortable sleep
  • Reduced nose and sinus pains
  • Healthier houseplants
  • Added protection for wood furniture 


Ditch Caffeine

While caffeine and certain sodas are OK on a keto diet, it doesn’t mean they should be consumed – especially when you’re struggling with keto dry mouth. Caffeine and carbonated beverages can negatively impact the salivary glands, exasperating dry mouth symptoms.

It’s best to ditch these drinks when you’re dealing with keto dry mouth. Instead, focus on hydrating your body with quality beverages like those listed above (water, water with a pinch of salt, electrolyte drinks, and certain juices).

(Keto Concern)

Eat Less Protein and More Fat

The whole basis of consuming a keto diet is less protein, emphasizing fat consumption. However, not everyone follows the guidelines as close as they should. This can lead to an increase of ammonia secretion, which leads to bad breath and dry mouth.

That said, it is very important to get your macros counted correctly and consume a colorful diet with lots of fat intake. When you have the diet accurately calculated, you should put an end to dry mouth and other unpleasant keto symptoms. 

(Keto Lifehacker)

Play Around With Carb Intake

Now, this particular method for combating keto dry mouth isn’t for newbies. When you’re starting on a keto diet, you need to make sure you’re sticking to the proper regime of very few carbohydrates. This will help you to achieve maximum results.

As time goes on, you will be able to play with your macros a bit. That said, playing around with increasing your carb intake (a bit) is a method reserved for intermediate and advanced keto dieters.

When increasing carb intake, do not be drastic. You don’t want to get completely out of ketosis and mess up your successes. Instead, add just a few grams of carbs every few days to see how your body responds. It should not take too much time for the subtle increase in carbs to positively affect your dry mouth ailment.


Final Thoughts

The keto diet is beneficial for many reasons, the biggest one being weight loss (specifically fat loss). While there are many positives of going on a keto diet, there are some negative side effects, such as the dry mouth.

Keto dry mouth is not permanent, though, and you can successfully combat dry mouth by consuming more keto-friendly beverages and sticking to the right macros. You may also consider improving your oral hygiene, chewing keto gums, and ditching caffeine.

Recent Posts