The ketogenic (keto) diet is one of the most popular diet trends today. Known for promoting fast weight loss and steady energy, it has attracted millions of people around the world. The keto lifestyle focuses on eating low-carb, high-fat foods that help the body burn fat for fuel. While much attention is given to food choices, beverages also play a key role in staying successful on the keto journey.
Many people overlook the importance of choosing the right drinks while following a keto diet. Certain beverages can contain hidden sugars and carbs that may kick you out of ketosis. That’s why it’s important to focus on keto diet drinks that support your goals. Water, black coffee, herbal tea, and electrolyte-rich drinks are smart choices that keep you hydrated and energized.
Including the right keto diet drinks can make a big difference in your results. These drinks help you maintain ketosis, support brain function, and improve overall well-being.
In this comprehensive guide, we’ll explore the best keto-friendly drinks, what to avoid, how to read labels, and even provide DIY keto drink recipes.
What Is the Keto Diet ?
Before exploring keto diet drinks, it’s important to understand the basics of the ketogenic diet. This eating plan is high in fat, moderate in protein, and very low in carbohydrates. Most people on keto limit their daily carb intake to just 20–50 grams. This low-carb approach pushes the body into a state called ketosis, where it burns fat instead of glucose for energy.
Reaching and staying in ketosis depends on more than just food. What you drink matters just as much. Some beverages, even those that seem healthy, can be packed with sugars and hidden carbs. These can disrupt ketosis and slow your progress.
That’s why choosing the right keto diet drinks is essential. Staying hydrated with low-carb drinks like water, herbal teas, and black coffee supports your goals. Making smart drink choices can help you stay in ketosis and enjoy better energy and focus.
Why Keto-Friendly Drinks Matter
Here’s why it’s important to monitor what you drink on a keto diet:
Watch Out for Hidden Carbs: Many sodas, fruit juices, and flavored waters contain sugars that can disrupt ketosis. Choose keto diet drinks with no added sugars to stay on track.
Stay Hydrated: The keto diet can cause your body to lose more fluids, increasing the need for proper hydration. Keto diet drinks with electrolytes can help maintain balance and prevent dehydration.
Curb Hunger: Some keto diet drinks, such as those with healthy fats or fiber, can help you feel full longer and reduce cravings between meals.
Support Fat Burning: Certain keto diet drinks can help boost your metabolism and improve the body’s ability to burn fat for energy.
The Best Keto-Friendly Drinks
1. Water
Nutritional Profile: Contains 0 carbohydrates and 0 calories.
Why It’s Great: Water is the most essential and widely accepted keto diet drink. It’s completely free of carbs and calories, making it perfect for staying in ketosis. Drinking enough water keeps you hydrated, supports your digestive system, and helps flush toxins from the body. It also plays a key role in regulating body temperature and supporting overall health.
Tip: To make plain water more enjoyable, try adding natural flavors like lemon slices, cucumber, or fresh mint leaves. These additions can refresh your drink without adding many carbs. However, be mindful with lemon, as it contains small amounts of carbohydrates. Use only a few slices or a light squeeze to avoid going over your daily carb limit.
2. Sparkling Water / Seltzer Water
Nutritional Profile: Contains 0 carbohydrates and 0 calories.
Why It’s Great: Sparkling water is a refreshing and enjoyable alternative to sugary sodas. It gives you that fizzy, bubbly feeling without adding any sugar, calories, or artificial sweeteners. This makes it a great choice for anyone following a keto diet drink. Since it’s free of carbs, sparkling water won’t interfere with ketosis, and it can be a satisfying drink option when you’re craving something more exciting than plain water.
Popular Brands: Some well-known brands include LaCroix, Perrier, and Spindrift. While LaCroix and Perrier typically have no carbs or calories, it’s important to check the label on Spindrift. Some flavors of Spindrift contain small amounts of real fruit juice, which can add 1–2 grams of carbs per serving. If you’re following a strict keto diet, be sure to choose the flavors with no added sugars or minimal carbs.
3. Coffee
Nutritional Profile: Contains 0 carbohydrates when consumed black.
Why It’s Great: Black coffee is a popular choice for many on the keto diet because it’s naturally carb-free and offers several benefits. It helps increase alertness, boosts energy levels, and may even help reduce appetite, making it easier to stick to your eating plan. Since it has no carbs, black coffee won’t interfere with ketosis, and it can be enjoyed daily as part of your routine.
Keto Add-ins: To make your coffee richer and more satisfying, you can add keto-friendly ingredients like heavy cream, MCT oil, coconut oil, ghee, or unsweetened almond milk. These add-ins give your coffee a creamy texture and a boost of healthy fats, which support energy and help keep you feeling full.
Avoid: Stay away from high-carb ingredients like sugar, sweetened creamers, and flavored syrups. These can add unwanted carbs and kick you out of ketosis. Stick with low-carb options to stay on track.
4. Tea
Nutritional Profile: Contains 0 carbohydrates when unsweetened.
Why It’s Great: Unsweetened teas, including green, black, white, and herbal varieties, are excellent keto diet drinks. They are naturally free of carbs and calories, making them perfect for staying in ketosis. These teas are also rich in antioxidants, which help protect the body from free radicals and support overall health. In addition, certain teas can aid metabolism and improve digestion, making them a smart and soothing addition to your daily routine.
Keto Teas to Try:
Green Tea: Known for its ability to support fat oxidation, green tea may help the body burn fat more efficiently, especially when combined with a healthy keto lifestyle.
Peppermint Tea: This herbal tea is great for calming the digestive system and easing bloating, which can be helpful on a high-fat diet.
Chai Tea: Naturally spiced and flavorful, chai can be made keto-friendly by brewing it with unsweetened tea and adding heavy cream for a rich, satisfying keto latte.
5. Bone Broth
Nutritional Profile: Typically contains 1–2 grams of carbohydrates per serving, but it’s important to check the label as some store-bought versions may have added ingredients.
Why It’s Great: Bone broth is a highly nutritious and comforting option for those following a keto diet. It’s packed with collagen, amino acids, and essential minerals like calcium and magnesium. These nutrients support healthy joints, improve skin elasticity, and aid in repairing the gut lining. Bone broth also helps with hydration, especially important on keto, as the body tends to lose more fluids and electrolytes. Warm and soothing, it’s a great drink for in-between meals or when you’re feeling under the weather.
Keto Tip: For the healthiest option, consider making bone broth at home using beef, chicken, or turkey bones simmered with herbs and vegetables. If you prefer store-bought, choose organic or natural brands with no added sugars or preservatives. Always check the nutrition label to ensure it fits within your daily carb limit.
6. Keto Electrolyte Drinks
Nutritional Profile: Varies by brand and ingredients, but most electrolyte drinks typically contain between 0 to 2 grams of carbohydrates per serving. Always check the label to make sure they fit your daily carb limit.
Why It’s Great: When following a keto diet, your body loses more fluids and electrolytes—such as sodium, potassium, and magnesium—through urine. This happens because low insulin levels cause the kidneys to excrete more water and salts. As a result, many people experience symptoms known as the “keto flu,” including fatigue, headaches, muscle cramps, and dizziness. Drinking keto-friendly electrolyte drinks can help restore these lost minerals, support hydration, and reduce or prevent those uncomfortable symptoms.
Popular Options: Some popular keto diet drinks for electrolyte support include LMNT, Ultima Replenisher, and Hi-Lyte. These are specifically made with low carbs and the right balance of electrolytes. You can also make your own version at home by mixing water with a pinch of sea salt, lemon juice, and a bit of potassium-rich salt for a simple, natural solution.
7. Almond Milk and Coconut Milk (Unsweetened)
Nutritional Profile: Typically contains 1–2 grams of carbohydrates per cup, but it’s important to check the label for specific carb content, as it can vary by brand.
Why It’s Great: Unsweetened almond milk is an excellent keto-friendly beverage that can be used in a variety of ways. It’s perfect for adding to coffee for a creamy texture without the carbs found in regular milk. It’s also a great addition to smoothies, recipes, and baked goods, providing a dairy-free option that fits well within the keto diet. Almond milk is low in carbs and calories, making it an ideal substitute for higher-carb milk alternatives.
Keto Tip: Always choose unsweetened almond milk to keep your carb count low. Sweetened versions often contain added sugars, which can quickly add up and interfere with ketosis. Look for labels that specifically mention “unsweetened” to ensure you’re making a keto-friendly choice.
Drinks to Avoid on Keto
Some beverages may seem harmless but are packed with hidden sugars or carbs.
Sodas (Regular): Regular sodas are often packed with high-fructose corn syrup or refined sugar, both of which can spike your carb intake. These sugary drinks can contain around 39 grams of carbs per can, which is far too much for anyone following a keto diet. Choosing keto diet drinks instead, such as sparkling water or unsweetened tea, is a better option.
Fruit Juices: Even natural fruit juices like orange or apple juice are high in carbohydrates, with approximately 20–30 grams of carbs per cup. These sugars can quickly push you out of ketosis. If you’re craving something fruity, opt for keto diet drinks like flavored water or tea with a splash of lemon or lime for flavor.
Sports Drinks: While marketed as hydration aids, most sports drinks contain a significant amount of sugar unless labeled “sugar-free.” These sugary drinks can add unnecessary carbs to your diet, making them unsuitable for the keto lifestyle. Always choose sugar-free electrolyte drinks if you’re looking for something to replenish fluids during workouts.
Sweetened Coffee & Teas: Many coffee drinks, such as lattes, and store-bought teas are sweetened with syrups, which can add over 30 grams of sugar per serving. These beverages can quickly throw you out of ketosis. Stick to black coffee, herbal teas, or make your own keto-friendly coffee with heavy cream and MCT oil.
Milk (Regular Cow’s Milk): Regular cow’s milk contains about 12 grams of carbs per cup due to its natural sugar, lactose. For a keto-friendly option, consider unsweetened almond milk, which has fewer carbs and still offers a creamy texture for coffee or recipes.
Beer: Many beers are surprisingly high in carbs, containing between 10 and 20 grams of carbs per bottle. This makes beer a poor choice for anyone on the keto diet. If you’re craving a drink, opt for a low-carb beer or choose keto diet drinks like sparkling water or a sugar-free cocktail.
DIY Keto Drink Recipes
1. Keto Electrolyte Drink
Ingredients:
1/4 teaspoon of pink Himalayan salt
2 tablespoons of freshly squeezed lemon juice
1 cup of water
Optional: A few drops of stevia or monk fruit for sweetness
Directions: Start by mixing the pink Himalayan salt and lemon juice in a glass. Add the water and stir until everything is well combined. For a touch of sweetness, you can add stevia or monk fruit, which are both keto-friendly sweeteners. Once everything is mixed, serve the drink cold over ice for a refreshing and hydrating beverage. This simple drink not only supports hydration but also helps replenish electrolytes, making it an ideal choice for those following a keto diet. The salt provides essential minerals, and the lemon juice adds a fresh, zesty flavor to your keto diet drinks.
2. Bulletproof Coffee
Ingredients:
1 cup of freshly brewed coffee
1 tablespoon of unsalted grass-fed butter or ghee
1 tablespoon of MCT oil
Directions: Start by brewing your favorite coffee and pouring it into a blender. Add 1 tablespoon of unsalted grass-fed butter or ghee, which provides healthy fats to keep you full and energized throughout the day. Next, add 1 tablespoon of MCT oil, a great source of quick energy that supports ketosis. Blend everything together until it’s frothy and well-mixed. This keto-friendly coffee is a delicious and satisfying drink that will keep you feeling full, boost your energy levels, and support fat burning. Enjoy your rich, creamy keto diet drinks hot, perfect for a morning pick-me-up or an afternoon energy boost.
3. Green Keto Smoothie
Ingredients:
1 cup of unsweetened almond milk
1/2 ripe avocado
A handful of fresh spinach
1 tablespoon of chia seeds
Ice cubes
Optional: A few drops of stevia or monk fruit for sweetness
Directions: Start by pouring 1 cup of unsweetened almond milk into a blender. Add 1/2 of a ripe avocado for a creamy texture and healthy fats. Toss in a handful of fresh spinach for added nutrients, and 1 tablespoon of chia seeds for fiber and omega-3 fatty acids. Add ice cubes to chill the drink and make it refreshing. If you like a touch of sweetness, you can add a few drops of stevia or monk fruit, both of which are keto-friendly. Blend all ingredients together until smooth and creamy. This nutrient-packed smoothie is a perfect keto diet drinks, providing healthy fats, fiber, and vitamins while keeping your carb intake low. Enjoy it as a satisfying breakfast or a delicious snack!
4. Cucumber Mint Sparkling Refresher
Ingredients:
1 can of sparkling water
3 slices of fresh cucumber
A few fresh mint leaves
A splash of lime juice
Directions: Start by opening a can of sparkling water and pour it into a glass filled with ice. Add 3 slices of fresh cucumber for a crisp, refreshing flavor. Toss in a few mint leaves to infuse a cool, aromatic touch. Finish with a splash of lime juice to give your keto diet drinks a zesty kick. Stir everything together and enjoy this hydrating, carb-free beverage. It’s a perfect keto-friendly drink to keep you refreshed and satisfied, without disrupting your ketosis. This simple and healthy drink is a great way to stay hydrated throughout the day while keeping your carb intake low.
Common Mistakes to Avoid
Overusing Artificial Sweeteners: While artificial sweeteners can be a convenient way to satisfy your sweet tooth on the keto diet, overusing them may lead to unwanted side effects. Some sweeteners can cause insulin spikes, which may interfere with ketosis. Additionally, excessive consumption can lead to digestive issues such as bloating, gas, or diarrhea. It’s important to use these sweeteners in moderation and opt for natural alternatives like stevia or monk fruit when possible in your keto diet drinks.
Drinking Too Little Water: On the keto diet, dehydration is a common issue due to the body’s increased loss of water and electrolytes. Since your body tends to flush out more fluids while in ketosis, it’s essential to stay properly hydrated. Failing to drink enough water can lead to symptoms like fatigue, headaches, and dizziness. Make sure to consume plenty of water and incorporate keto diet drinks that help support hydration throughout the day.
Ignoring Labels: Just because a drink is labeled “low-carb” doesn’t necessarily mean it’s keto-friendly. Many “low-carb” drinks still contain hidden sugars or artificial sweeteners that can kick you out of ketosis. Always check the labels carefully to ensure your beverages, including keto diet drinks, have minimal to no carbs or sugars, helping you stay on track with your keto goals.
Forgetting Electrolytes: Following a keto diet can lead to an imbalance in electrolytes, especially sodium, potassium, and magnesium. When your body loses these essential minerals through increased urination, you might experience symptoms like muscle cramps, fatigue, or dizziness—commonly known as “keto flu.” It’s important to replenish your electrolytes regularly through keto diet drinks or supplements to maintain energy levels and prevent these unpleasant side effects.
Final Thoughts
Keto diet drinks are an essential part of maintaining ketosis while staying hydrated and nourished. By choosing the right beverages, you can avoid hidden sugars, manage electrolyte levels, and support your body’s fat-burning processes. Water, sparkling water, black coffee, herbal teas, and keto-friendly smoothies are excellent choices for staying refreshed without disrupting your keto goals. However, it’s important to be mindful of potential pitfalls such as overusing artificial sweeteners or neglecting hydration.
Always check labels for hidden sugars in “low-carb” drinks and replenish electrolytes to avoid common side effects like fatigue or cramps. When carefully selected, keto diet drinks can enhance your overall keto journey, providing hydration, energy, and flavor while keeping your carb intake in check. Drink smart, and enjoy the benefits of a well-balanced keto lifestyle.
FAQs
1. What are the best keto diet drinks to stay hydrated ?
The best keto diet drinks to stay hydrated include water, sparkling water, herbal teas, and black coffee. These beverages are low in carbs and can help you maintain hydration while supporting your keto lifestyle.
2. Can I have flavored drinks on the keto diet ?
Yes, but it’s important to choose flavored drinks that are free from sugar or artificial sweeteners. You can enjoy sparkling water with a splash of lime or cucumber slices, which are refreshing keto diet drinks that won’t kick you out of ketosis.
3. Are there any keto-friendly sweeteners for drinks ?
Yes, keto diet drinks can be sweetened with natural, low-carb sweeteners like stevia or monk fruit. These alternatives provide sweetness without adding any carbs or raising your blood sugar levels.
4. How do I avoid hidden sugars in keto diet drinks ?
Always check the labels of your drinks to ensure they don’t contain added sugars. Even drinks labeled “low-carb” can sometimes have hidden sugars, so it’s essential to read the ingredients before purchasing any keto diet drinks.
5. Can I drink alcohol on a keto diet ?
Some alcoholic beverages, like dry wine and certain spirits, are acceptable on a keto diet in moderation. However, many beer and sweet cocktails are high in carbs and should be avoided. Stick to low-carb options for your keto diet drinks to stay in ketosis.