What can you drink while on the carnivore diet? Your Ultimate Guide

October 28, 2025 •

5 min read

Approximately 3% of US adults report following a ketogenic-style diet, and for those exploring the highly restrictive carnivore version, understanding acceptable beverages is crucial. This guide will explain what can you drink while on the carnivore diet, detailing compliant options for different levels of the lifestyle and addressing common questions.

Quick Summary

The carnivore diet's limited food list raises questions about compliant beverages. This article outlines safe drinking options, including water and bone broth, and discusses the considerations for other choices like dairy, coffee, and alcohol, while emphasizing the importance of electrolyte management.

Key Points

Prioritize Water and Broth: Plain, mineral, and sparkling water, along with homemade bone broth, are the safest and most compliant drink options for all carnivore diets.
Consider Electrolytes: Due to the low-carb nature, a carnivore diet can lead to electrolyte imbalances; supplementing with clean electrolyte products or adding salt to water is recommended.
Approach Coffee and Tea with Caution: Unsweetened coffee and tea are often consumed by relaxed carnivores but are plant-based, making them non-compliant for strict adherents.
Choose Low-Lactose Dairy Wisely: Heavy cream and butter are generally acceptable for those who tolerate dairy, but high-lactose milk is often avoided due to its carb content.
Avoid Sugary and Plant-Based Drinks: Eliminate all fruit juices, sodas, and sports drinks. Most herbal teas are also off the table for strict carnivores.
Moderate or Avoid Alcohol: Alcohol is not carnivore-compliant, though some may sparingly use low-carb spirits or dry wines.
Listen to Your Body: Individual tolerance varies, so it is important to monitor how different beverages affect your energy, digestion, and overall health.

The Carnivore Diet Hydration Essentials

Staying hydrated is critically important on the carnivore diet, even more so than on a standard diet. Without carbohydrates, your body retains less water and flushes out essential minerals more quickly, a shift that can lead to a condition known as the "carnivore flu". The foundation of your beverage intake must therefore be clean and simple to support this metabolic change. Below are the core liquids that are universally accepted on any version of the carnivore diet.

Plain Water

Water is the purest and most fundamental beverage for any diet, and it is the absolute staple for the carnivore lifestyle. You should aim to drink enough water to satisfy your thirst. The quality of your water can also be a factor for many followers; some prefer filtered or spring water to avoid contaminants found in tap water. Still, plain tap water is acceptable for most. Listen to your body and adjust your intake. A good indicator of adequate hydration is pale yellow urine.

Sparkling and Mineral Water

For those who crave the fizz of carbonated beverages, plain sparkling water is an excellent, carb-free alternative. It is important to choose unflavored versions with no added sweeteners or artificial ingredients. Mineral water naturally contains electrolytes like magnesium, calcium, and potassium, providing a simple way to supplement these key nutrients. Brands like San Pellegrino or Gerolsteiner are popular choices. Just be sure to read the label to ensure no non-animal-based additives are present.

Bone Broth

Often called "liquid gold" by carnivore proponents, bone broth is a nutrient-dense and highly beneficial beverage. Made by simmering animal bones, it is rich in collagen, amino acids, and essential minerals that are often lost during the initial stages of a zero-carb diet. Bone broth is excellent for joint health, gut lining, and replenishing electrolytes. The best practice is to make your own at home to ensure it is made from only animal products (no vegetable seasonings like onion or garlic).

Dairy and Electrolytes: Navigating the Grey Areas

For many, a strict interpretation of the carnivore diet might exclude all dairy due to its lactose (milk sugar) content. However, those on a relaxed version or those who tolerate dairy can include certain products. Additionally, electrolytes are a key consideration for all carnivores, as a significant loss can occur without the fluid-retaining effects of carbohydrates.

Dairy Products

Heavy Cream and Butter: These are the most common dairy products incorporated into the diet by non-strict carnivores. Both are very low in carbohydrates due to their high fat content, making them less likely to disrupt ketosis. They can be added to coffee or used in cooking. For some, adding a pat of grass-fed butter to their coffee, known as "bulletproof coffee," provides an energy boost.
Raw Milk: Some carnivores prefer raw, unpasteurized milk or cream for its purported enzymes and probiotic content. However, it still contains lactose, making it unsuitable for a zero-carb approach.
Milk: A glass of whole milk contains around 12g of carbohydrates from lactose and is generally avoided by all but the most relaxed carnivores, as it can be inflammatory and disrupt metabolic goals.

Electrolyte Support

When transitioning to a carnivore diet, your body quickly sheds water and minerals, which can lead to symptoms like headaches, fatigue, and muscle cramps. Replenishing electrolytes is essential.

Homemade Saline Water: A simple solution is adding a pinch of high-quality salt, such as Redmond Real Salt or Himalayan pink salt, to your water. This boosts sodium intake, which is one of the most critical minerals to replace.
Store-bought Supplements: Look for clean electrolyte powders or drops that are free of sugars, artificial sweeteners, and plant-based flavors. Brands like LMNT or LyteShow are often recommended as they specifically cater to low-carb and ketogenic lifestyles.

Coffee, Tea, and Alcohol: The Verdict for Carnivores

For many, the morning ritual of coffee or the occasional alcoholic beverage presents a challenge on the carnivore diet. As these are derived from plants, they are technically non-compliant, but individual tolerance and goals play a big role in whether they are included.

Coffee and Tea

Strict Carnivores: Avoid all coffee and tea. As they are plant-based, they contain compounds that are not aligned with a meat-only philosophy. Those seeking the purest elimination diet will skip them entirely.
Relaxed Carnivores: Often incorporate black coffee and unsweetened tea. They may add heavy cream or butter for taste and fat. It is advised to monitor how your body reacts to caffeine, as it can affect sleep and cause anxiety.

Alcohol

Alcohol is not carnivore-compliant, as it is made from grains or fruits and can interfere with fat metabolism. However, some people may make exceptions for social reasons.

Best Choices: Pure distilled spirits like vodka, gin, whiskey, or tequila contain zero carbs. Dry wines (brut champagne, dry red/white) are also very low in carbs. These should be consumed in moderation, as they can cause faster intoxication on a zero-carb diet.
Worst Choices: Beer, sugary cocktails, and most wines are loaded with carbs and should be avoided.

Beverages to Avoid at All Costs

To maintain the metabolic state of ketosis and avoid inflammation, several common beverages must be completely eliminated from a carnivore diet. The general rule is: if it's derived from a plant or contains sugar/artificial additives, it's out.

Soda (Regular and Diet): Both regular sodas (high in sugar) and diet sodas (containing artificial sweeteners like aspartame) are non-compliant. Artificial sweeteners can disrupt gut health and trigger cravings, which is counterproductive to the diet's goals.
Fruit Juice: Even 100% natural fruit juice is full of sugar and is strictly forbidden. The high carbohydrate content will immediately kick you out of ketosis.
Sports Drinks: Most commercial sports drinks contain sugar, artificial colors, and flavors. Even sugar-free versions often have artificial sweeteners and should be avoided.
Sweetened Mixers and Cocktails: Any drink made with sugary syrups or juice is not allowed.

A Comparison of Carnivore Beverage Options


Beverage Type	Strict Carnivore	Relaxed Carnivore	Notes
Water (Still/Sparkling)	Yes	Yes	Ensure no added flavors or sweeteners.
Bone Broth	Yes	Yes	Homemade is preferred; check store-bought ingredients.
Heavy Cream	No (some exceptions)	Yes	Low-lactose, good for adding fat and flavor.
Butter	Yes	Yes	A clean animal-fat source.
Coffee (Black)	No	Yes (monitor tolerance)	Plant-based, caffeine can affect some people negatively.
Tea (Unsweetened)	No	Yes (monitor tolerance)	Plant-based, can cause issues for strict adherents.
Alcohol (Low-carb)	No	Sometimes (minimal)	Not compliant, but some opt for spirits or dry wine sparingly.
Sugary/Diet Soda	No	No	Non-compliant ingredients will break diet.
Fruit Juice	No	No	High in sugar and carbohydrates.

Conclusion: Personalize Your Carnivore Hydration

Ultimately, the question of what can you drink while on the carnivore diet depends on your personal goals and how strictly you adhere to the animal-product-only rule. For everyone, plain water and homemade bone broth form the indisputable base for healthy hydration and mineral intake. As you move toward more relaxed interpretations, options like heavy cream, butter, and black coffee or tea may be included, but it is critical to listen to your body and observe any adverse reactions. Experimentation is part of the process, but the core principle remains: prioritize clean, animal-based sources and avoid the sugary, plant-derived alternatives. Focusing on these simple yet effective beverage choices will support your overall health and well-being on this unique nutritional journey. A great, in-depth resource for further reading on electrolytes and carnivore can be found here: Best Sources of Electrolytes for Carnivore Diet.

Frequently Asked Questions

For strict carnivores, coffee is not allowed because it is a plant-based beverage. However, many who follow a more relaxed version of the diet choose to drink plain, black coffee or add heavy cream or butter. It's best to monitor your own tolerance to caffeine.

Yes, electrolytes are crucial. The lack of carbohydrates on a carnivore diet can cause your body to excrete more water and minerals, potentially leading to an imbalance. Sodium, potassium, and magnesium are especially important to replenish through supplements or homemade solutions.

The answer depends on the carnivore's strictness. Most followers avoid milk due to its lactose content, which is a sugar. Heavy cream and butter are often accepted because they are high in fat and very low in carbs. For a zero-carb carnivore diet, milk is generally not recommended.

Strictly speaking, alcohol is not compliant as it's plant-derived. It also affects metabolism and hydration. Some individuals on a relaxed carnivore diet may occasionally consume pure, distilled spirits like vodka or whiskey, or dry wines, but it is generally advised to avoid it.

Diet soda, like its sugary counterpart, is not compliant. Many carnivores avoid artificial sweeteners, such as aspartame and sucralose, because they are chemical additives that can negatively impact gut health and potentially trigger cravings for sweet things.

Yes, bone broth is highly recommended. It is a nutrient-dense liquid made from animal bones that provides collagen, amino acids, and essential minerals. It is excellent for supporting gut and joint health and replenishing electrolytes.

Monitoring your urine color is a good indicator of hydration; it should be a pale yellow. Watch for symptoms of electrolyte imbalance, such as fatigue, muscle cramps, or headaches. These may signal that you need to increase your intake of salts and other minerals.