What do carnivore dieters drink for hydration?

October 22, 2025 •

5 min read

Proper hydration is crucial on a carnivore diet due to the body expelling excess electrolytes when limiting carbohydrates. So, what do carnivore dieters drink to replenish these vital minerals and stay properly hydrated? The answer goes beyond just water to include nutrient-dense liquids and specific low-carb options.

Quick Summary

This guide covers the full list of suitable beverages for a carnivore diet. It includes water, bone broth, coffee, and electrolyte drinks. It covers acceptable choices for both strict and relaxed approaches, including important considerations for each, while warning against common sugary and artificially flavored drinks.

Key Points

Water is Fundamental: Always start with filtered water as the cornerstone of hydration; adding a pinch of sea salt can help replenish lost minerals.
Embrace Bone Broth: Rich in electrolytes, collagen, and amino acids, bone broth is a compliant and nutrient-dense beverage that supports gut health and joints.
Relaxed vs. Strict Rules: What you drink depends on your version of the diet, with strict followers avoiding all plant-based drinks while others allow options like high-quality black coffee.
Replenish Electrolytes: Low-carb diets cause rapid water and electrolyte loss, so using mineral water or clean electrolyte supplements is crucial to prevent fatigue and cramps.
Avoid Sugary and Artificial Drinks: Stay away from sodas, fruit juices, and diet drinks containing artificial sweeteners, which can disrupt gut health and promote cravings.
Personalize Your Choices: Your body's reaction to beverages like coffee, tea, and dairy is key; monitor for any adverse effects and adjust your intake accordingly.
Consider Animal-Based Options: For variety, explore other animal-based drinks like high-fat raw dairy (if tolerated) or egg yolk shakes.
Quality Over Quantity: Focus on consuming high-quality beverages to avoid contaminants and get the most nutritional benefit from your hydration strategy.

Core Beverages: The Foundation of Carnivore Hydration

For those committed to the carnivore diet, beverage selection is simple yet critical. The primary goal is to support the body with pure, animal-based or zero-carb liquids while avoiding plant-based compounds, sugars, and artificial additives.

Water

Water is the foundation of any hydration strategy and is the gold standard for carnivore dieters. It provides pure hydration without any added carbs or compounds. High-quality, filtered water is often recommended to avoid chemicals like chlorine and fluoride found in tap water. Many dieters also add a pinch of high-quality sea salt to their water to replenish lost sodium and other trace minerals.

Bone Broth

Referred to as "liquid gold" in carnivore circles, bone broth is a nutrient-dense and highly compliant beverage. Made by simmering animal bones and connective tissues, it provides a rich source of collagen, amino acids, and minerals like sodium, potassium, and magnesium.

Support for gut health: The collagen in bone broth is known to support gut lining integrity.
Electrolyte replenishment: It's a natural way to consume electrolytes that are essential for preventing symptoms like muscle cramps and fatigue during the keto-adaptation phase.
Satisfying warmth: A warm mug of bone broth can be a comforting and satiating addition to your daily routine, especially for those missing hot morning beverages.

Other Animal-Based Drinks

Beyond water and broth, other animal-based drinks are acceptable depending on your tolerance and strictness level. For those who tolerate dairy, high-fat options are sometimes included.

Raw Milk or Cream: Some carnivores include high-fat dairy like raw milk or heavy cream, which provides fat, protein, and electrolytes. However, as dairy contains lactose (a natural sugar), it can be an issue for some.
Egg-Based Drinks: An egg cream shake, made by blending egg yolk with water or cream, is a completely animal-based and nutritious option.

Relaxed Carnivore: Considering Plant-Based Beverages

Some carnivore dieters, especially those following a more relaxed version, choose to include certain plant-based beverages in moderation, weighing the potential benefits against their strict dietary principles.

Coffee

Coffee is a controversial topic among carnivores, but many include it. As a plant-based beverage, purists reject it, citing concerns about plant toxins like mycotoxins and anti-nutrients. However, many dieters accept it if consumed black or with animal-based fats like butter or heavy cream.

Potential benefits: Moderate coffee consumption is linked to improved alertness and metabolism.
Considerations: Monitor the body for negative effects such as anxiety, digestive issues, or sleep disruption. If you do drink it, opt for high-quality, mold-free coffee.

Tea

Similar to coffee, tea is plant-based and excluded from strict carnivore diets. However, some who follow a more relaxed approach may occasionally drink herbal teas like peppermint or chamomile, especially for digestive benefits. It is important to source high-quality organic teas to minimize exposure to pesticides and other contaminants.

Navigating Electrolyte Replenishment

One of the biggest challenges for new carnivores is maintaining proper electrolyte balance, which can lead to the 'carnivore flu'. A high-fat, low-carb diet causes the kidneys to excrete more sodium, which in turn leads to the loss of other electrolytes like potassium and magnesium.

Options for Electrolytes

Mineral Water: Naturally sourced mineral water can be an excellent source of essential electrolytes. Brands like San Pellegrino or Gerolsteiner are popular choices.
Unflavored Electrolyte Powders: High-quality, zero-sugar electrolyte supplements are available for targeted support. Brands like LMNT or Redmond Re-Lyte are often recommended as they contain clean ingredients and no artificial sweeteners.
Homemade Solutions: You can easily create a simple electrolyte drink by adding a pinch of high-quality sea salt to water. Some recipes include a small amount of potassium chloride for a balanced mix.

Comparison of Carnivore-Friendly Beverages


Beverage	Strict Carnivore Compliance	Pros	Cons/Considerations
Water	Yes	Zero-carb, essential for hydration	Purity of tap water can be an issue; requires filtration or mineral source.
Bone Broth	Yes	Nutrient-dense, gut health benefits, electrolytes	Takes time to prepare homemade; store-bought may contain non-carnivore ingredients.
Mineral Water	Yes	Excellent source of natural electrolytes	Can be expensive; choose unflavored versions.
Fat Broth	Yes	Highly satiating, provides energy from fat	Some may find the taste and texture unusual.
Raw Dairy (Cream/Milk)	Moderate	Adds fat, protein, and electrolytes for some	Contains lactose, which can be problematic for many; only acceptable for relaxed versions.
Black Coffee	Low	Provides mental alertness for many	Plant-based, contains compounds and potential molds; not for purists.
Herbal Tea	Low	Can provide flavor and digestive benefits	Plant-based, not for purists; choose high-quality organic.
Electrolyte Supplements	Moderate	Easy to use for targeted electrolyte needs	Not animal-based; must check for non-compliant additives and sweeteners.

Beverages to Strictly Avoid

The following are off-limits for all carnivore dieters, regardless of their strictness level. These drinks contain sugar, artificial ingredients, or plant compounds that go against the diet's principles.

Sugary Drinks: This includes soda, fruit juice, sweetened teas, and other sugary beverages that cause blood sugar spikes.
Diet and Zero-Calorie Drinks: Many diet sodas and flavored waters contain artificial sweeteners that can disrupt gut health and trigger cravings, even if they have zero calories.
Plant-Based Milks: Almond, oat, and coconut milk are not animal-based and therefore non-compliant.
Alcohol: Most alcohol is made from fermented plants (grains or fruits) and contains carbs and toxins that can interfere with diet goals.

Conclusion

For those on a carnivore diet, the question of what to drink is answered with a focus on purity and quality. While water remains the absolute essential, adding nutrient-dense bone broth, mineral water, and clean electrolyte supplements can significantly aid hydration and adaptation, especially during the initial phase. Opinions vary on black coffee and herbal tea, with some relaxed adherents including them and purists avoiding them entirely. By listening to your body and prioritizing these core, animal-based fluids, you can achieve optimal hydration and support your overall well-being on this exclusive meat-based plan.

Visit GoCarnivore for more resources.

Homemade Carnivore Electrolyte Recipe

Ingredients:

16-24 oz of filtered water
½ tsp high-quality sea salt
Pinch of potassium chloride (e.g., NoSalt)

Instructions: Combine all ingredients and mix until the salt is dissolved. Sip throughout the day to replenish electrolytes without any non-compliant additives.

Carnivore-Friendly "Coffee" Alternatives

Bone Broth "Latte": Mix hot bone broth with a tablespoon of grass-fed butter or tallow and a pinch of salt.
Egg Cream Shake: Blend one egg yolk with a splash of heavy cream and cold water or ice until frothy.

Carnivore Drink Strategies

Start with the basics: If you are a strict carnivore, stick to water and bone broth. Add other liquids only after you have achieved your initial health goals.
Monitor your body: Your reaction to beverages like coffee or dairy will determine if they are right for you. Pay close attention to digestive changes or cravings.
Prioritize quality: Choose filtered water and high-quality, homemade broths to ensure you are not ingesting toxins or unwanted additives.
Personalize your approach: The carnivore diet is not one-size-fits-all. Some people can tolerate small amounts of certain plant-based beverages, while others must be completely strict.

Frequently Asked Questions

Many carnivore dieters drink black coffee, especially on a more relaxed approach, although it is technically a plant product. However, purists avoid it due to potential plant toxins and anti-nutrients. If you choose to drink it, consider high-quality, mold-free beans and listen to your body's response.

Tea is derived from plants and is generally discouraged on a strict carnivore diet. Some who follow a more flexible version may include certain organic herbal teas like peppermint or chamomile for their flavor and potential digestive benefits.

Diet soda and most other zero-calorie drinks are not carnivore-compliant. They contain artificial sweeteners and chemicals that can disrupt gut health, trigger cravings, and interfere with the diet's goals.

Bone broth is highly recommended because it is a nutrient-dense, animal-based liquid that provides electrolytes, collagen, and amino acids. This supports hydration, gut healing, joint health, and helps replenish vital minerals lost on a low-carb diet.

If you need more flavor, you can add a squeeze of lemon or lime to your water if following a less strict approach. High-quality, unflavored electrolyte powders can also provide mineral flavor. For warmth, a fatty coffee alternative with butter or tallow can add richness.

Several brands offer carnivore-friendly electrolyte supplements without artificial sweeteners or flavors. Brands like LMNT and Redmond Re-Lyte are popular choices, but always check the ingredients list to ensure compliance with your dietary rules.

Dairy tolerance varies among carnivore dieters. Small amounts of high-fat, low-lactose dairy like heavy cream or raw milk are acceptable for some. However, lactose is a sugar, and for many, dairy can cause digestive issues or cravings.

These symptoms are often caused by electrolyte imbalance. To avoid them, increase your intake of sodium, potassium, and magnesium through bone broth, mineral water, high-quality salt in your water, or compliant electrolyte supplements.

Fat broth is a warm, satiating drink made by melting beef tallow or grass-fed butter into hot water. It provides energy and can be particularly useful for morning energy or during fasting periods.