Registered Dietitian & Certified Nutrition Specialist — 15+ years in clinical nutrition and ketogenic therapy.
Staying hydrated is crucial when following the keto diet, but it’s important to choose drinks that align with the low-carb, high-fat lifestyle. While some beverages are off-limits due to their sugar content, there are plenty of keto-friendly drinks to keep you refreshed. Here are the best options to enjoy on a keto diet.
1. Water
Water is the most essential drink for anyone, especially when you’re on the keto diet. Staying hydrated helps your body flush out toxins and supports digestion. If plain water feels boring, try adding a slice of lemon, cucumber, or mint for a refreshing twist without adding carbs.
2. Sparkling Water
For those who miss soda, sparkling water is a great alternative. It has the same fizzy appeal without the sugar and carbs. You can find flavored sparkling water, but make sure it’s unsweetened and contains no added sugars or artificial sweeteners.
3. Coffee
Black coffee is keto-approved since it contains no carbs. If you prefer creamier coffee, opt for keto-friendly additions like heavy cream, unsweetened almond milk, or MCT oil to keep it low-carb. Bulletproof coffee, made with butter and MCT oil, is another popular choice for keto followers.
4. Tea
Most teas, including black, green, and herbal varieties, are naturally low in carbs and keto-friendly. Avoid sweetened or flavored teas that contain hidden sugars. If you prefer a sweet taste, you can add a keto-approved sweetener like stevia.
5. Bone Broth
Bone broth is a nutrient-rich drink that provides electrolytes and collagen, making it ideal for keto. It can help replenish lost minerals, especially when starting the keto diet, when your body sheds water and electrolytes.
6. Almond Milk
Unsweetened almond milk is a great low-carb option that works well in smoothies, coffee, or on its own. Be sure to choose the unsweetened version, as flavored almond milk often contains added sugars.
7. Electrolyte Drinks
When on keto, your body loses electrolytes more quickly, especially in the initial stages. Keto-friendly electrolyte drinks or supplements can help balance your levels of sodium, potassium, and magnesium, preventing symptoms like fatigue and headaches.
8. Coconut Water (In Moderation)
While coconut water is higher in carbs than other keto drinks, it can be consumed in moderation if you’re looking for a natural way to replenish electrolytes. Be mindful of portion sizes to avoid exceeding your daily carb limit.
In summary, sticking to keto-friendly drinks like water, coffee, tea, and unsweetened almond milk will help you stay on track while keeping your carb intake low. Choosing the right beverages is key to staying hydrated and feeling your best on the keto diet.