What Drinks are OK on Carnivore? A Comprehensive Hydration Guide

October 25, 2025 •

4 min read

Did you know that many people experience sluggishness and headaches, often dubbed 'carnivore flu,' during the transition phase of the diet, primarily due to electrolyte imbalances? Understanding what drinks are ok on carnivore is crucial for managing these symptoms, supporting cellular function, and maintaining optimal hydration throughout your journey.

Quick Summary

The carnivore diet's beverage options range from core essentials like water and bone broth to more flexible additions such as coffee and tea. The key is prioritizing animal-sourced fluids, avoiding plant-based sugars and artificial ingredients, and carefully managing electrolyte intake to ensure proper hydration.

Key Points

Water is the Foundation: For any carnivore diet, plain water (filtered, spring, or unflavored sparkling) is the essential, core beverage for hydration.
Bone Broth is a Nutrient Powerhouse: Homemade bone broth is a perfect carnivore drink, providing essential electrolytes, collagen, and amino acids crucial for joint and gut health.
Coffee and Tea are a Grey Area: Though technically plant-based, black coffee and some plain herbal teas are consumed by many relaxed carnivore dieters, but individual tolerance varies greatly.
Dairy Depends on Tolerance: High-fat dairy products like heavy cream and ghee are more compatible than milk, which contains lactose. Test for personal tolerance before inclusion.
Electrolyte Replenishment is Crucial: Due to low carb intake, carnivores lose electrolytes faster. Use a pinch of sea salt in water or quality, sugar-free electrolyte supplements to replenish minerals.
Avoid All Sugary and Processed Drinks: Sugary sodas, fruit juices, and diet versions with artificial sweeteners are strictly off-limits as they contain plant-derived ingredients and/or sugar that violate carnivore principles.
Listen to Your Body: When experimenting with non-essential drinks, pay close attention to your body's signals and eliminate anything that causes negative side effects or stalls progress.

Navigating the world of beverages on the carnivore diet can be a source of confusion for many. With the diet's core principle being the elimination of all plant-based foods, the rules for what you can and can't drink are much stricter than on a standard low-carb or keto plan. However, staying adequately hydrated and replenishing electrolytes is vital for feeling your best. This guide outlines the essential drinks, acceptable variations, and those to strictly avoid, ensuring your beverage choices align with your carnivore principles.

The Core Carnivore Beverages: Essentials for Health

For anyone following a strict carnivore approach, hydration is centered on two fundamental liquids. These provide not just water but also crucial minerals that might be lost due to the lack of carbohydrates in the diet.

Plain Water

Water is, and should always be, the cornerstone of your hydration strategy. On a carnivore diet, your body holds onto less water due to lower carbohydrate intake, making sufficient water consumption even more important.

Still Water: This is the most basic and fundamental option. High-quality filtered or spring water is often preferred to minimize contaminants like chlorine and fluoride.
Sparkling Water: For those who miss the fizz of soda, plain sparkling water (carbonated water) is a suitable, zero-carb alternative. It's crucial to choose brands with no added flavors, sweeteners, or other plant-based additives.
Mineral Water: Naturally sourced mineral water can be an excellent choice as it provides essential electrolytes like sodium, potassium, and magnesium, which are especially important for carnivore dieters.

Bone Broth

Homemade bone broth, made from simmering beef, chicken, or fish bones, is considered liquid gold for carnivore dieters. It is rich in collagen, amino acids, and minerals, providing a comforting, nutrient-dense beverage.

Supports Gut Health: The gelatin and collagen in bone broth can aid in healing and maintaining a healthy gut lining.
Electrolyte-Rich: A cup of bone broth is a natural and delicious way to replenish sodium, magnesium, and potassium.
Homemade is Best: Many store-bought versions contain added vegetable extracts, herbs, or flavorings, so making your own ensures strict compliance.

Flexible Carnivore Choices: When Variation is Acceptable

For those who are not following a strict 'Lion Diet' and have higher tolerance, some additional beverages may be incorporated. Individual reactions to these items can vary, so it is recommended to test them slowly.

Black Coffee and Tea

The inclusion of coffee and tea is a point of debate within the carnivore community, as they are plant-based. Many proponents, however, accept them in moderation.

Black Coffee: High-quality, mold-free coffee is tolerated by some. It can offer an energy boost and contains antioxidants, but can also lead to negative side effects like anxiety or poor sleep in some individuals.
Unsweetened Herbal Tea: Plain herbal teas, such as chamomile, peppermint, or ginger, are sometimes included by less strict dieters. As with coffee, pay close attention to your body's response, as they are still plant products with active compounds.

High-Fat Dairy

Dairy tolerance is highly individual. For those who tolerate it, full-fat options are preferred for their nutrient profile and energy contribution.

Heavy Cream & Ghee: Heavy cream and ghee (clarified butter) are lower in lactose and carbohydrates than milk, making them more suitable for many carnivores. They can be added to coffee or used in cooking.
Raw Milk: While it contains naturally occurring lactose (sugar), raw milk from grass-fed cows is consumed by some more relaxed carnivores who tolerate dairy well. It is often reserved for those who are not focused on a zero-carb approach.

Electrolyte Supplements

For those who struggle to maintain electrolyte balance, particularly in the initial transition phase or during intense physical activity, sugar-free electrolyte supplements can be beneficial. Look for products without artificial sweeteners or fillers.

Beverages to Avoid on the Carnivore Diet

To adhere to the core philosophy of a carnivore diet, many common drinks are off-limits.

Alcohol: Made from fermented grains or fruits, alcohol is not animal-based and can hinder metabolic processes.
Fruit Juice and Sugary Drinks: High in sugar and carbs, these drinks directly contradict the low-carb principle of the diet and promote inflammation.
Sodas (Regular and Diet): Both regular and diet sodas contain artificial ingredients and sweeteners that are best avoided. Even sugar-free versions can cause digestive issues or cravings.
Plant-Based Milks: Almond, soy, and oat milk are plant-derived and contain anti-nutrients and carbs that have no place on a carnivore diet.

Comparison Table: Carnivore Drink Options


Drink Type	Strictness Level	Carbohydrates	Electrolytes	Energy Boost	Tolerance	Key Benefits
Plain Water	Strict	Zero	Low	No	Universal	Optimal Hydration
Bone Broth	Strict	Zero	High	No	Universal	Gut health, joint support
Black Coffee	Relaxed	Minimal	Low	Yes	Varies	Mental clarity, metabolism
Herbal Tea	Relaxed	Minimal	Varies	Varies	Varies	Calming effects, digestion
Heavy Cream	Relaxed	Low	Low	Yes	Varies	High-fat energy source
Raw Milk	Relaxed	High	Low	Yes	Varies	Nutrient-dense (with carbs)

Listening to Your Body for the Right Choices

Ultimately, your personal tolerance and health goals should guide your beverage choices. A beverage that works well for one carnivore dieter may cause an adverse reaction in another. The best approach is to start with the strict essentials—water and bone broth—and add other options one by one, monitoring for any negative effects on your digestion, energy, or overall well-being. This methodical approach allows you to tailor your diet to your unique needs, ensuring you reap the maximum benefits of a carnivore lifestyle without unnecessary discomfort.

Conclusion

Deciding what drinks are ok on carnivore requires a clear understanding of the diet's principles. For the strictest adherence, plain water and bone broth are the only acceptable choices, providing essential hydration and nutrients without plant-based compounds or sugars. For those with a more flexible approach, high-quality black coffee, unsweetened herbal teas, and high-fat dairy can be included based on individual tolerance. Regardless of your chosen path, avoiding sugary drinks, alcohol, and processed beverages is key. By prioritizing high-quality, animal-sourced fluids and paying close attention to your body's signals, you can maintain optimal hydration and support your health goals effectively.

Frequently Asked Questions

Milk contains lactose, a natural sugar, making it high in carbohydrates relative to other animal products. While some more relaxed carnivores may tolerate raw, full-fat milk, many avoid it to maintain ketosis and prevent digestive issues. Heavy cream or ghee are often preferred dairy options for their lower carb content.

Yes, plain sparkling water is generally acceptable on a carnivore diet, as it is just carbonated water with no carbs or plant-based additives. Just ensure you choose brands that are genuinely unflavored and free of any artificial sweeteners.

No, on a strict carnivore diet, black coffee is not allowed as it comes from a plant. However, many who follow a more relaxed version of the diet include it. It is recommended to choose high-quality, mold-free beans and listen to your body for any adverse reactions.

You can get electrolytes naturally from bone broth and by salting your food liberally with high-quality salt like sea salt. For added support, especially during the transition phase, clean, sugar-free electrolyte supplements are also a good option.

These symptoms, sometimes called 'carnivore flu,' are often caused by dehydration and electrolyte imbalance. As your body switches from burning carbs for energy to fat, it flushes out water and minerals more quickly, necessitating increased intake of water and electrolytes.

Herbal teas are derived from plants and are therefore not suitable for a strict carnivore diet. While some relaxed dieters may include them if they don't cause digestive upset, true adherence means avoiding them. It's best to prioritize animal-based beverages first.

Strict carnivores would avoid any plant-based ingredients, including lemon or lime juice. Some relaxed followers may add a minimal squeeze for flavor, but it is a personal decision based on tolerance and goals. If you're using carnivore for autoimmune healing, it is best to avoid them.