What Can You Drink During Induction? A Comprehensive Guide to Keto-Friendly Beverages

January 9, 2026 •

4 min read

During the restrictive keto induction phase, electrolyte imbalances are a common challenge, with up to 25% of people experiencing 'keto flu' symptoms. Knowing exactly what can you drink during induction is crucial for mitigating these side effects and smoothly transitioning into ketosis by maintaining proper hydration and electrolyte balance.

Quick Summary

This guide details a range of suitable low-carb beverages for the keto induction phase, including water, unsweetened coffee and tea, DIY electrolyte drinks, and acceptable dairy alternatives. Focusing on proper hydration helps minimize side effects and support the transition to ketosis.

Key Points

Prioritize Hydration: During keto induction, increased fluid loss and a higher demand for hydration make water and electrolyte drinks essential for preventing side effects.
Embrace Unsweetened Classics: Black coffee and unsweetened tea are excellent zero-carb choices for energy and antioxidants, as long as sugary additions are avoided.
Replenish Electrolytes with Ketoade: Making a homemade electrolyte drink, or 'ketoade,' with ingredients like pink salt and cream of tartar is a cost-effective way to combat keto flu symptoms.
Choose Low-Carb Alternatives: Unsweetened nut milks like almond or coconut milk are perfect substitutes for high-lactose cow's milk in hot or cold beverages.
Avoid Sugary Drinks at All Costs: Regular soda, fruit juices, and sweetened coffees or teas contain high amounts of sugar that can instantly halt ketosis and should be completely avoided.
Read Labels Carefully: Be vigilant when choosing any flavored or 'diet' beverage, as some contain artificial sweeteners or hidden carbs that can derail your progress.

Staying Hydrated and Electrolyte-Balanced

Starting a ketogenic diet involves a dramatic reduction in carbohydrate intake, which often leads to a rapid loss of water and essential electrolytes like sodium, potassium, and magnesium. This fluid shift is the primary cause of the dreaded "keto flu," which manifests as headaches, fatigue, and muscle cramps. The beverages you choose during this induction phase are critical for replenishing these lost nutrients and feeling your best. The simplest and most fundamental rule is to stick to zero or near-zero carbohydrate drinks. The following sections will explore your best options, from basic to more flavorful choices.

The Foundational Beverages: Water and Electrolytes

Plain Water

Water is the cornerstone of any healthy diet and is especially vital during keto induction. It has zero carbohydrates, calories, or sugar and should be your primary beverage. Many people find their thirst increases during this period, and it's important to listen to your body. While plain water is essential, it won't replace lost electrolytes on its own.

Sparkling Water, Seltzer, and Club Soda

For those who miss the fizz of sugary sodas, unsweetened sparkling water, seltzer, and club soda are excellent alternatives. Look for brands with no added sugar or artificial sweeteners that are known to spike blood sugar. Many varieties are infused with natural fruit flavors (like lemon or berry) without any caloric content.

Homemade Electrolyte Drinks (Ketoade)

Because electrolyte loss is significant, making your own "ketoade" is a popular and effective strategy. Store-bought electrolyte drinks are often loaded with sugar, so DIY versions are the best way to control ingredients. A basic ketoade recipe involves combining water with sources of key electrolytes.

Here is a simple ketoade recipe:

2 cups cold water
1/4 tsp pink Himalayan salt (for sodium)
1/4 tsp cream of tartar (for potassium)
1 tbsp lemon or lime juice
Optional: A few drops of liquid stevia for sweetness

Stir all ingredients until the salt and cream of tartar are dissolved. Sip this throughout the day to help manage symptoms of the keto flu. You can also find variations using magnesium powder and apple cider vinegar.

Caffeinated and Hot Beverage Options

Coffee and Tea (Unsweetened)

Coffee and tea are staple keto-friendly beverages as long as they are consumed without sugar. Black coffee, green tea, black tea, and herbal teas (such as chamomile or peppermint) all have negligible carbs and calories. Coffee contains caffeine, which can provide a metabolism and energy boost, while green tea offers antioxidants.

To add flavor and healthy fats without carbs, consider these additions:

Heavy Cream: A tablespoon or two adds richness and fat without sugar.
Unsweetened Nut Milk: Almond, coconut, or macadamia milk are great low-carb alternatives to cow's milk.
MCT Oil: An MCT oil or oil powder can be blended into coffee to create a "bulletproof" coffee for sustained energy.
Keto-Friendly Sweeteners: Naturally derived sweeteners like stevia, monk fruit, or erythritol can be used in moderation.

Dairy Alternatives and Bone Broth

Unsweetened Plant-Based Milks

Unsweetened plant-based milks are excellent for adding creaminess to coffee, tea, or smoothies. Ensure you choose the unsweetened varieties, as the sweetened versions contain added sugars. Good choices include:

Unsweetened Almond Milk
Unsweetened Coconut Milk
Unsweetened Macadamia Nut Milk

Bone Broth

Bone broth is a savory, nutrient-dense liquid that is highly beneficial during the induction phase. It contains essential electrolytes and minerals, plus collagen and amino acids that support gut health. A warm cup of bone broth can be very soothing and helps to replenish lost nutrients.

Drinks to Avoid During Keto Induction

During the induction phase, your body is highly sensitive to carbohydrate intake. A single sugary drink can knock you out of ketosis. It is crucial to strictly avoid the following until you are well-adapted:

Regular Soda and Sugary Drinks: These are filled with sugar and can instantly halt ketosis. This includes regular juices, vitamin-enhanced water with sugar, and most sports drinks.
Sweetened Teas and Coffees: Lattes, frappuccinos, and sweetened iced teas from cafes are loaded with sugar and sugary syrups.
Cow's Milk: Contains lactose, a natural sugar, which is too high in carbs for the induction phase.
Fruit Juices: Even 100% fruit juice is too high in natural sugars and will interfere with ketosis.
Sweet Wines and Beer: Most alcoholic beverages are high in carbs. Light beer and some dry wines can be consumed in moderation after induction, but they are best avoided at the start.

Comparison of Keto-Friendly vs. Unfriendly Drinks


Drink Category	Keto-Friendly Options	Unfriendly Options (Avoid)
Water	Plain Water, Sparkling Water, Seltzer	Flavored waters with added sugar
Coffee	Black coffee, Bulletproof coffee, Coffee with heavy cream	Flavored lattes, Frappuccinos, Sweetened iced coffee
Tea	Green Tea, Black Tea, Herbal Tea (unsweetened)	Sweetened iced tea, Tea with honey or agave
Electrolytes	DIY Ketoade, Bone Broth	Standard sports drinks (Gatorade, Powerade)
Dairy/Alternatives	Heavy Cream, Unsweetened Almond Milk, Unsweetened Coconut Milk	Cow's milk, Flavored milks, Sweetened creamers
Soda	Diet Soda (in moderation), Zero-sugar sodas (Stevia/Erythritol)	Regular soda (e.g., Coke, Pepsi)
Alcohol	Hard liquor (plain, in moderation), Dry Wine (later stage)	Beer, Cocktails with sugary mixers, Sweet wines

Conclusion

The induction phase of the ketogenic diet is a challenging but temporary period. Proper hydration and electrolyte management through smart beverage choices are essential for a smooth transition. By focusing on water, unsweetened coffee and tea, and making your own ketoade, you can effectively manage the symptoms of keto flu. Always check labels to avoid hidden sugars and opt for unsweetened versions of milks and flavorings. As you become more keto-adapted, you can explore other options in moderation. For more information on managing the keto flu, consult a resource like Healthline's article on keto flu to better understand the symptoms and management strategies. With the right drinks, you can set yourself up for success and feel great on your keto journey.

Frequently Asked Questions

While diet sodas are carb-free, relying on them too heavily is not recommended, as the artificial sweeteners can sometimes trigger cravings or have negative health effects. They are generally considered acceptable in strict moderation, but sticking to water and other natural options is best.

It is best to avoid alcohol entirely during the keto induction phase. Most alcoholic drinks contain carbs, and even zero-carb options can slow your progress, interfere with ketosis, and increase the risk of poor food choices.

Creating a homemade 'ketoade' is the best method. A simple recipe includes water, pink Himalayan salt (for sodium), and cream of tartar (for potassium). Bone broth is also an excellent, savory source of electrolytes.

Cow's milk is too high in lactose (milk sugar) for the induction phase. Instead, use unsweetened, low-carb alternatives like heavy cream or unsweetened almond or coconut milk.

Yes, as long as they are unsweetened. Always check the label to ensure there are no added sugars, hidden syrups, or calorie counts. Brands like La Croix or other naturally flavored seltzers are generally safe.

When you cut carbs, your body's insulin levels drop, causing your kidneys to excrete more sodium and water. Increasing your salt intake through food and drinks like ketoade helps maintain proper electrolyte balance and prevent symptoms like headaches and fatigue.

No, fruit juice is strictly off-limits during induction. Even natural fruit juices contain high amounts of fructose, a type of sugar that will quickly knock you out of ketosis.