Staying hydrated is essential, especially when following a ketogenic diet. The keto lifestyle—characterized by high fat, moderate protein, and very low carbohydrate intake—shifts your body’s fluid and electrolyte balance. When you reduce carbs, your glycogen stores deplete, leading to water loss. Additionally, restricting processed foods (often high in sodium) can further affect fluid levels.
Why Hydration Matters on Keto
When you first start keto, your body adjusts to burning fat for fuel instead of glucose. This process causes rapid water weight loss as glycogen stores are emptied. To avoid dehydration, increased water intake is crucial. Replenishing electrolytes (sodium, potassium, magnesium) alongside water is equally important, as these minerals are lost through increased urination.
Drinks to Avoid on Keto
Steer clear of sugary beverages like soda, juice, and sweetened teas, as they quickly derail your low-carb goals. Dairy milk contains significant carbs, making it unsuitable for strict keto. Even “diet” drinks should be limited, as artificial sweeteners may trigger carb cravings in some individuals.
9 Keto-Friendly Drinks to Keep You Hydrated
Here are nine beverages that align with a ketogenic lifestyle:
- Water: The undisputed champion of hydration. Keep a water bottle handy and sip throughout the day. Aim for 11.5 to 15.5 cups daily.
- Plain Tea: Zero carbs and calorie-free (without added sugar). Black, green, or herbal teas are excellent choices.
- Seltzer or Sparkling Water: A bubbly alternative to plain water. Ensure it’s unsweetened; tonic water contains sugar. A lemon wedge adds minimal carbs.
- Black Coffee: Completely keto-compliant. For added fat, a splash of unsweetened heavy cream is acceptable. Limit caffeine intake to 400mg daily.
- Bone Broth: Low-carb, high-protein, and comforting. Beef bone broth provides 9g of protein per cup. Chicken broth is lower in protein but still hydrating.
- Nut Milks (Unsweetened): Almond or coconut milk are keto-friendly alternatives to dairy. Choose unsweetened varieties to avoid hidden carbs. Coconut milk is higher in saturated fat.
- Alcohol (In Moderation): Dry wines (red or white) contain minimal carbs. Hard liquors (gin, vodka, rum) are zero-carb. Mix with water or sparkling water instead of sugary mixers.
- Keto Smoothies: Blend leafy greens, low-carb berries, nut butter, avocado, or unsweetened Greek yogurt with water or unsweetened nut milk. Use stevia for sweetness.
- Electrolyte-Infused Water: Add a pinch of sea salt, potassium chloride, or magnesium citrate to your water to replenish lost electrolytes.
The Takeaway
Staying hydrated on keto requires mindful beverage choices. Prioritize water, unsweetened teas, and low-carb alternatives. Avoid sugary drinks and limit artificial sweeteners. By making informed choices, you can maintain optimal hydration and support your ketogenic lifestyle.
Editorial Sources
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Resources
Hirschberger S et al. (2024). The impact of a ketogenic diet on weight loss, metabolism, body composition, and quality of life. iScience.
Ashtary-Larky D et al. (2021). Ketogenic diets, physical activity, and body composition. The British Journal of Nutrition.
CDC. (2024). About Sodium and Health. Centers for Disease Control and Prevention.
Harvard T.H. Chan School of Public Health. (2023). Sugary Drinks.
USDA Food Data Central. (2019). Milk, Whole, 3.25% Milkfat, with Added Vitamin D.
Yunker AG et al. (2021). Obesity and Sex-Related Associations With Differential Effects of Sucralose vs Sucrose on Appetite and Reward Processing. JAMA Network Open.
Harvard Health Publishing. How Much Water Should You Drink?
Jennings A et al. (2021). Microbial Diversity and Abundance of Parabacteroides Mediate the Associations Between Higher Intake of Flavonoid-Rich Foods and Lower Blood Pressure. Hypertension
