What can you drink on a carnivore diet besides milk?

December 15, 2025 •

4 min read

During the initial adaptation phase of a carnivore diet, many people experience symptoms like fatigue and headaches due to electrolyte imbalances. While milk is an option for some, a wider range of compliant beverages is essential for staying hydrated and feeling your best on this meat-focused plan.

Quick Summary

Beyond water and milk, the carnivore diet offers several beverage options for hydration and flavor. Acceptable drinks include bone broth, black coffee, mineral water, and unsweetened tea, focusing on animal-based or zero-carb choices to avoid plant compounds.

Key Points

Water is a priority: Focus on high-quality filtered or spring water to maintain hydration, and consider adding mineral-rich salt for electrolytes.
Bone broth is a powerful tool: This nutrient-dense drink provides collagen for joint support and amino acids for gut healing, making it a valuable addition to the diet.
Coffee is a personal choice: Many carnivores tolerate black coffee, but it remains a plant product. High-quality beans and listening to your body's response are crucial.
Electrolyte balance is vital: Due to the low-carb nature of the diet, supplementing with electrolytes from mineral water, broth, or clean supplements is often necessary to prevent fatigue and headaches.
Animal-based smoothies offer variety: For a creamy, nutrient-dense drink, blend egg yolks with water or bone broth, potentially adding collagen peptides.
Avoid sugary and processed drinks: All sugary sodas, fruit juices, and sweetened beverages are incompatible with the carnivore diet's principles.

Your Foundation: Water

Water is the cornerstone of any diet, but it's especially critical on a carnivore diet. Since you eliminate fruits, vegetables, and other carbohydrate-rich foods, your body releases more sodium and water, making proper hydration and electrolyte management vital. Simply drinking plain water is the most fundamental and compliant option, but you have a few ways to enhance it.

Plain and Filtered Water

Consuming filtered or spring water is a clean choice, as tap water can contain contaminants like chlorine and fluoride that some people prefer to avoid.

Sparkling and Mineral Water

For those who enjoy carbonation, plain sparkling water is a carnivore-friendly alternative to sugary sodas. It provides a refreshing fizz without added sweeteners or flavors. Mineral water offers the added benefit of naturally occurring electrolytes such as sodium, potassium, and magnesium, which are crucial for maintaining balance, especially during the initial adaptation phase.

Adding Electrolytes

To combat the electrolyte depletion that can cause 'carnivore flu' symptoms, many people add a pinch of high-quality salt, like Redmond Real Salt or Himalayan pink salt, directly to their water.

Nutrient-Rich Bone Broth

Homemade bone broth is a powerhouse beverage that is perfectly suited for the carnivore diet. It provides numerous benefits, from supporting joint health to promoting gut healing.

How to Make Bone Broth

Making bone broth is a straightforward process, typically involving simmering animal bones for an extended period. The longer you simmer, the more nutrients and collagen you extract, resulting in a gelatinous and nutrient-dense liquid. It's a comforting and flavorful way to stay hydrated while getting in additional minerals and amino acids.

Benefits of Bone Broth

Joint Support: The high collagen and gelatin content can help improve skin elasticity and support joint health.
Gut Health: It contains amino acids that can help repair the gut lining and reduce inflammation.
Electrolyte Replenishment: Broth provides minerals like magnesium, helping with muscle function and cramping.
Hydration: It’s an excellent, warming alternative to water that offers both hydration and flavor.

The Gray Area: Coffee and Tea

For many, the question of coffee and tea is a major point of discussion on the carnivore diet. While technically derived from plants, many carnivore dieters choose to include them, often depending on their individual health goals and tolerance.

Coffee

Black coffee is the most accepted form for carnivore dieters. It has minimal carbs and is seen by many as a low-risk indulgence. However, adding sugar-based creamers is not compliant. For those who need a creamy texture, grass-fed butter or heavy cream can be blended into coffee to create a fatty, energy-boosting drink known as 'carnivore coffee'.

Herbal Tea

Herbal teas are another plant-based product, and strict carnivores typically avoid them. However, for those following a less rigid version of the diet, teas like chamomile, peppermint, or ginger may be tolerated. It is important to monitor your body's response, as some individuals experience adverse reactions.

Animal-Based Blended Drinks

For those seeking variety, some blended drinks using animal products can be created.

Carnivore Smoothies

Protein-rich smoothies can be made by blending egg yolks, water, and collagen peptides. Adding cooked ground meat can also create a savory, nutrient-dense drink.

Raw Egg Drinks

Mixing raw egg yolks with cold water and a pinch of salt can create a simple, nutrient-dense, and entirely animal-based beverage. It is important to source very fresh, high-quality eggs from trusted suppliers to minimize health risks.

Drink Comparison for the Carnivore Diet


Beverage	Carnivore Compliance	Key Benefits	Potential Drawbacks	Flavor Profile
Filtered/Spring Water	Fully Compliant	Essential hydration, zero carbs	Plain taste	Neutral
Mineral Water	Fully Compliant	Electrolyte replenishment	Can be expensive	Mineral-rich
Bone Broth	Fully Compliant	Gut and joint support, high collagen, protein	Time-consuming to make, can be an acquired taste	Savory, rich
Black Coffee	Tolerated by many	Energy boost, morning ritual	Plant-based, potential sleep disruption	Earthy, bitter
Herbal Tea	Tolerated by some	Calming, digestive aid (limited)	Plant-based, not for strict carnivores	Varied (e.g., mint, chamomile)
Carnivore Smoothie	Fully Compliant	Nutrient-dense, provides fat and protein	Requires blending	Varies based on ingredients

Conclusion

While the carnivore diet appears restrictive, there are several compliant and nutritious beverage options available besides milk. Water, both plain and mineral, is the most crucial choice for hydration and electrolyte balance. Bone broth offers a significant nutrient boost and supports overall health, particularly for gut and joints. For those with a more relaxed approach, black coffee and certain teas can be included, provided they do not cause adverse reactions. Finally, animal-based blended drinks provide a way to consume extra nutrients and healthy fats. By exploring these options, you can maintain excellent hydration and find satisfying drinks that support your health goals on a carnivore lifestyle. Understanding your options is key to success on the carnivore diet. For more detailed information on carnivore-friendly hydration, you can visit the GoCarnivore website.

Frequently Asked Questions

Strict carnivore diets typically avoid all plant-based products, including coffee. However, many people following a relaxed carnivore lifestyle include black coffee, often without issue. High-quality, clean coffee beans are generally recommended for those who choose to include it.

Plain sparkling water is fine, but most flavored versions contain plant-based ingredients or artificial sweeteners that are not carnivore-compliant. It is best to stick to plain varieties to avoid non-animal ingredients.

The 'carnivore flu' is often caused by electrolyte imbalance during the transition. To prevent it, ensure you are adequately hydrated and consume sufficient sodium by salting your food or adding salt to your water. Mineral water and bone broth also help replenish electrolytes.

Consuming raw eggs can carry a small risk of salmonella. To minimize this risk, it is important to source fresh, high-quality eggs from trusted and ethical farms. Blending raw egg yolks with water is a compliant, nutrient-dense option.

Fat broth is made by blending rendered animal fat, such as beef tallow or butter, into a hot liquid like bone broth or water. It provides an excellent source of fat for energy and satiety.

While it's possible to get sufficient electrolytes from whole animal foods like meat, organ meat, and bone broth, some people, especially active individuals or those new to the diet, may benefit from clean electrolyte supplements. Always check labels for plant-based fillers or artificial sweeteners.

Like coffee, unsweetened tea is a plant product. Strict carnivores avoid it, but those with a more flexible approach might tolerate it. Teas like chamomile or peppermint are sometimes used for their digestive benefits, but it is important to test your individual tolerance.