What can you drink for energy on a carnivore diet?

October 17, 2025 •

5 min read

During the initial phase of a carnivore diet, many people experience an electrolyte imbalance due to rapid water loss, which can lead to fatigue. This is why knowing what can you drink for energy on a carnivore diet is crucial to counter this effect and maintain peak performance.

Quick Summary

On a carnivore diet, energy comes from hydration and electrolytes sourced from animal products. Safe drink options include water, mineral-rich bone broth, and electrolyte supplements to combat fatigue and support metabolic function.

Key Points

Prioritize Hydration: Drink ample filtered or mineral water, especially during the initial phase, to combat increased fluid loss and prevent dehydration.
Use Bone Broth for Minerals: Consume bone broth for a rich source of electrolytes, collagen, and amino acids to support energy, gut health, and mineral balance.
Replenish Electrolytes: Address low energy and fatigue by replenishing key electrolytes (sodium, potassium, magnesium) through quality salt, organ meats, or clean supplements.
Be Cautious with Coffee: Moderate black coffee can be an energy booster for some, but it's not strictly carnivore and may cause issues for others due to plant compounds and diuretic effects.
Avoid All Sugary Drinks: Stay away from sodas, juices, and most commercial energy drinks, which are loaded with sugar or artificial additives that interfere with carnivore benefits.
Listen to Your Body: Pay close attention to how different beverages affect your energy, sleep, and digestion, and adjust your intake accordingly.

When transitioning to a carnivore diet, your body undergoes a significant metabolic shift, moving from primarily burning carbohydrates for fuel to using fat and ketones. This adaptation phase can cause temporary side effects, including fatigue, often referred to as the 'carnivore flu.' A major contributor to this energy dip is a change in fluid and electrolyte balance. With no plant-based foods, you no longer get the hydration and minerals typically found in those sources, and lower insulin levels cause your kidneys to excrete more sodium and water.

To combat this and sustain energy, the right beverages are key. Your focus should be on pure, animal-based options that support hydration and replenish vital minerals lost during the transition.

The Cornerstone of Hydration: Water

Plain water remains the most important beverage for any diet, and the carnivore diet is no exception. Since your body flushes out more water during the fat adaptation phase, it is vital to increase your intake to prevent dehydration.

Filtered or Spring Water: Ensure your water is free from contaminants that can disrupt mineral balance, as some tap water may contain chemicals like chlorine and fluoride.
Mineral Water: Brands like Gerolsteiner and San Pellegrino are naturally rich in electrolytes, providing a convenient way to boost your mineral intake alongside hydration.
Sparkling Water: This can offer a refreshing alternative to still water and help satisfy cravings for fizzy drinks, but be sure it contains no added flavors or sweeteners.

The Power of Animal-Based Elixirs

Beyond plain water, several animal-based drinks can be highly beneficial for energy on a carnivore diet.

Bone Broth

Often called 'liquid gold' by carnivore dieters, bone broth is packed with nutrients that support energy and overall health. It provides collagen, amino acids, and essential minerals like sodium, potassium, and magnesium, which are crucial for replenishing electrolytes. A warm cup of bone broth in the morning or during a mid-day slump can provide a comforting and nourishing energy boost.

Fat Broth

For those seeking a more satiating and energizing option, a fat broth can be created by melting beef tallow or butter into hot water. This drink provides a concentrated source of fat, a primary fuel source on a carnivore diet, helping to sustain energy and mental clarity, especially during fasting periods.

Electrolyte Replenishment for Sustained Energy

Addressing electrolyte imbalance is the single most important strategy for overcoming fatigue on a carnivore diet. Electrolytes are essential minerals—sodium, potassium, and magnesium—that regulate fluid balance, support nerve function, and enable muscle contractions.

Sources of Electrolytes

While organ meats and fatty fish are great food-based sources, many carnivores supplement their intake to ensure adequate levels.

Sodium: Liberally salting your food with high-quality salt like Redmond Real Salt or Himalayan pink salt is recommended. You can also add a pinch of salt to your water.
Potassium: Fatty fish like salmon and mackerel, as well as organ meats, are good sources. Some individuals may need to supplement, using products like potassium chloride (NoSalt) after consulting a healthcare professional.
Magnesium: Found in bone broth, fatty fish, and certain supplements (like magnesium glycinate, malate, or taurate), magnesium is vital for muscle relaxation and energy production.

Homemade Electrolyte Drink

Create a simple, customizable, and carnivore-friendly electrolyte drink at home:

16 ounces of filtered or mineral water
½ teaspoon of high-quality salt (e.g., Redmond Real Salt)
A pinch of potassium chloride (NoSalt) for potassium
Add a few drops of liquid magnesium supplement if needed

Navigating the Grey Area: Coffee and Tea

Coffee and tea are technically plant-based, which places them in a debated category within the carnivore community. How you approach them depends on your personal strictness level and health goals.

Coffee

Pros: Caffeine offers a direct energy boost, can increase physical performance, and may improve mental clarity. For many, it's a social and morning ritual that helps them stick with the diet long-term.
Cons: Coffee can expose you to plant toxins and mycotoxins, potentially causing digestive issues or anxiety in some individuals. It is also a diuretic, which can further disrupt electrolyte balance.
Recommendation: If you choose to drink coffee, opt for high-quality, mold-tested beans. Drink it black, or if you tolerate dairy, add high-quality heavy cream or grass-fed butter for a creamy texture and extra fat.

Tea

Pros: Plain, unsweetened teas, like black or green tea, may be acceptable for those on a more relaxed version of the diet. They provide some antioxidants and a warm beverage alternative.
Cons: As with coffee, tea is plant-based and may contain compounds that strict carnivores wish to avoid. Some individuals may experience negative effects.
Recommendation: As with coffee, listen to your body and consider eliminating it if you experience issues. Herbal teas should be approached with caution due to their plant origins.

The Carnivore Drink Comparison


Drink	Carnivore Compliance	Primary Benefit	Potential Drawback
Filtered Water	Strict	Hydration, Mineral Balance	None if high-quality
Bone Broth	Strict	Electrolytes, Collagen, Amino Acids	Time-consuming to make
Fat Broth	Strict	Satiating Fat Source, Mental Focus	Taste isn't for everyone
Electrolyte Drink	Strict (clean ingredients)	Targeted Mineral Replacement	Risk of additives/sweeteners
Black Coffee	Varies (Relaxed)	Caffeine Boost, Alertness	Plant toxins, mycotoxins
Heavy Cream/Butter Coffee	Varies (Dairy tolerant)	Fat Source, Creaminess	Dairy intolerance issues

What to Avoid for Optimal Energy

Forgoing sugary and artificial drinks is non-negotiable on a carnivore diet. These beverages offer zero nutritional value and can interfere with the metabolic benefits of the diet.

Sugary drinks (soda, fruit juice): These spike blood sugar and counteract the fat-adaptation process.
Artificial sweeteners: Found in many 'sugar-free' energy drinks, these can disrupt gut health and trigger cravings.
Plant-based additives: Flavorings and gums often found in flavored water or supplements should be avoided.

Conclusion: Simple and Sourced from the Animal Kingdom

The answer to what can you drink for energy on a carnivore diet is rooted in simplicity and animal-based sources. Focusing on filtered or mineral water, nutrient-dense bone broth, and supplementing with clean electrolytes is the most effective and compliant strategy. For those who tolerate it, high-quality black coffee can be a personal choice. Ultimately, maintaining proper hydration and electrolyte balance is the key to overcoming transitional fatigue and enjoying consistent, stable energy levels on a carnivore lifestyle. For more information on the carnivore diet, consider exploring resources from reputable sites like Healthline.

Frequently Asked Questions

No, a strict carnivore diet excludes all plant-based foods, including coffee beans. However, those on a more relaxed version may include high-quality, mold-free black coffee.

Initial fatigue is common and often caused by electrolyte imbalance. As your body transitions to burning fat for fuel, lower insulin levels cause increased urination and the loss of essential minerals like sodium, potassium, and magnesium.

Bone broth is a great base for hydration and provides some electrolytes. However, depending on activity level and individual needs, it may not be enough, and additional salt or supplements may be necessary.

Most commercial sugar-free energy drinks contain artificial sweeteners and additives that do not align with carnivore principles. Strict adherents avoid these, while some on a more relaxed plan may use them cautiously, checking labels for clean ingredients.

A fat broth is a drink made by melting animal fats like tallow or butter into hot water. It provides a concentrated source of fat, which serves as a stable energy source for carnivore dieters.

Yes, it is important to drink more water, especially during the initial adaptation phase. The absence of carb-rich foods and lower insulin levels cause your body to excrete more fluid and electrolytes, increasing your hydration needs.

Sodium from high-quality salt, potassium from organ meats and fatty fish, and magnesium from bone broth and supplements like glycinate or malate are the most important electrolytes.