What Drinks Can I Drink During Keto?: A Guide to Ketogenic-Friendly Beverages

November 1, 2025 •

4 min read

As the body transitions into ketosis by dramatically reducing carbohydrate intake, a significant amount of water and electrolytes are flushed out, making proper hydration crucial. So, what drinks can I drink during keto? Staying mindful of your beverage choices is essential to avoid hidden carbs and maintain this metabolic state effectively.

Quick Summary

This article details a variety of keto-friendly beverage choices, from water and unsweetened coffees and teas to low-carb alcohol and diet sodas. It also highlights high-sugar drinks to avoid and provides practical tips for staying hydrated while following a ketogenic diet.

Key Points

Prioritize Water and Electrolytes: Hydration is crucial on keto due to increased fluid and electrolyte excretion; water is the best choice, and electrolyte intake should be monitored.
Enjoy Unsweetened Coffee and Tea: Plain black coffee and unsweetened teas are zero-carb options that can be customized with heavy cream, MCT oil, or sugar-free syrups.
Choose Unsweetened Non-Dairy Milks: Opt for unsweetened almond, coconut, or macadamia milk as low-carb alternatives to cow's milk.
Select Low-Carb Alcohol and Mixers: Pure spirits like vodka and whiskey are carb-free, but require sugar-free mixers. Dry wines and some light beers are also acceptable in moderation.
Avoid Sugary Beverages: Sodas, most fruit juices, sweetened milks, and high-carb cocktails are definite no-gos that will disrupt ketosis.
Check Labels Carefully: Even seemingly healthy options like flavored sparkling water or sports drinks can contain hidden sugars that can throw off your carb count.
Replenish Electrolytes Actively: Incorporate bone broth or electrolyte supplements to counteract mineral loss, especially during the initial stages of keto.

Why Proper Hydration is Key on the Ketogenic Diet

During the initial phase of the ketogenic diet, the body undergoes a metabolic shift where stored glycogen is used up, leading to a rapid loss of water weight. This process also flushes out important electrolytes such as sodium, potassium, and magnesium, which can lead to common side effects known as the 'keto flu'. Symptoms like headaches, fatigue, and muscle cramps can often be mitigated by prioritizing hydration and replenishing electrolytes through smart beverage choices and, if necessary, supplements. A well-hydrated body is more efficient at burning fat for fuel, a core goal of the keto diet.

Your Go-To Keto Drink List

Water and Enhancers

Water is the purest and most essential beverage for anyone, but especially for keto dieters. Staying properly hydrated helps regulate body temperature, aids digestion, and prevents dehydration that can worsen keto flu symptoms. To add variety, consider these options:

Plain Water: The foundation of all hydration, with zero carbs and calories.
Sparkling Water: A great way to satisfy cravings for carbonation without sugar. Always check labels, as some flavored versions contain added sugars.
Flavored Water Enhancers: Products like Mio or Stur offer flavor with zero carbs, often using natural sweeteners like stevia.
Lemon or Lime Water: A squeeze of fresh citrus adds flavor with minimal carbs. A cup of water with lemon is virtually carb-free.

Coffee and Tea

For many, coffee and tea are daily rituals. The good news is they are completely keto-friendly when unsweetened.

Black Coffee: Zero carbs and calories, and a natural metabolism booster.
Unsweetened Tea: Green, black, white, and herbal teas are excellent choices. Antioxidants in green tea may even boost metabolic rate.
Bulletproof Coffee: A popular keto drink made by blending black coffee with grass-fed butter and MCT oil for a high-fat energy boost.
Keto Lattes: Use unsweetened almond or coconut milk and a sugar-free syrup to create creamy lattes that fit your macros.

Non-Dairy Milks and Broths

Dairy milk contains lactose (milk sugar), making it unsuitable for keto in large quantities. However, many excellent alternatives exist.

Unsweetened Almond Milk: One of the lowest-carb milk alternatives.
Unsweetened Coconut Milk: A slightly higher-fat alternative, perfect for creamy shakes.
Bone Broth: A savory, electrolyte-rich drink that can help with hydration and reduce keto flu symptoms.

Diet Sodas and Alcohol

Consumption of diet soda and alcohol is debated, but moderation is key.

Diet Soda: These are technically zero-carb but contain artificial sweeteners that some dieters prefer to avoid. If you do consume them, choose brands with more natural sweeteners like stevia.
Hard Liquor: Spirits like vodka, gin, rum, and whiskey are carb-free. Enjoy them straight or with a keto-friendly mixer.
Dry Wine: Dry red and white wines contain 3-4 grams of carbs per glass and can be enjoyed in moderation.
Low-Carb Beer: A limited number of low-carb beers are available, but always check the label.
Low-Carb Mixers: Use club soda, seltzer, or sugar-free tonic water instead of sugary juices or sodas.

Keto-Friendly Beverage Recipes

Bulletproof Coffee

Brew one cup of your favorite coffee.
Add 1 tbsp of grass-fed butter and 1 tbsp of MCT oil.
Blend until frothy and enjoy.

Easy Keto Electrolyte Drink

Fill a glass with water.
Add a pinch of sea salt and a squeeze of lemon or lime juice.
Optional: Add a few drops of an electrolyte supplement.

Low-Carb Mojito

In a glass, gently muddle 8-10 mint leaves with the juice of half a lime.
Add 2 oz of white rum and top with club soda.
Use a sugar-free sweetener to taste if desired.

Drinks to Avoid on Keto

To stay in ketosis, it is crucial to avoid beverages loaded with sugar and carbs.

Sugary Sodas and Juices: These are packed with sugar and will immediately knock you out of ketosis. This includes fruit juices and regular sodas.
Sweet Wines and Liqueurs: Dessert wines and sugary cordials are high in carbs and should be avoided.
Regular Beer: Most beers are high in carbs from their grain content and should be avoided unless a specific low-carb variety is chosen.
Most Energy and Sports Drinks: These are typically sugar powerhouses. Read labels carefully for zero-carb versions.
Sweetened Milks: This includes cow's milk and sweetened versions of non-dairy milks.

Comparison of Keto-Friendly vs. High-Carb Beverages


Beverage Category	Keto-Friendly Options	High-Carb Options to Avoid
Water	Plain water, Sparkling water (unsweetened), Lemon/Lime water	Vitaminwater (most versions)
Coffee & Tea	Black coffee, Unsweetened green tea, Bulletproof coffee	Frappuccinos, Sweetened iced tea, Mocha drinks
Milk	Unsweetened almond milk, Unsweetened coconut milk, Heavy cream	Cow's milk, Oat milk, Sweetened condensed milk
Soda	Diet soda, Zevia, Sugar-free tonic water	Regular soda, Sugary mixers
Alcohol	Hard liquor (straight), Dry red/white wine, Low-carb beer	Most beers, Sweet wines, Sugary cocktails (margaritas, piña coladas)

Conclusion: Making Smart Choices for Keto Hydration

Staying properly hydrated is foundational to the success of a ketogenic diet, particularly in the beginning when the risk of electrolyte imbalance is high. Fortunately, a wide array of delicious and satisfying beverages can support your ketosis journey without derailing your progress. From simple water and unsweetened coffee to creative low-carb recipes for smoothies and cocktails, you have plenty of options. By consistently choosing zero- or low-carb drinks and being mindful of hidden sugars, you can effectively manage hydration and electrolyte levels. It's a simple choice that has a significant impact on your overall well-being while following a keto lifestyle.

For more in-depth information on managing hydration and electrolytes on a low-carb diet, you can explore resources like Paleo Leap.

Frequently Asked Questions

While diet sodas are technically carb-free due to artificial sweeteners, many dieters prefer to consume them in moderation or avoid them entirely, as they can sometimes trigger cravings for sweets. For best results, opt for brands using natural sweeteners like stevia.

Traditional dairy milk contains lactose, a natural sugar that makes it unsuitable for the keto diet in large quantities. Instead, opt for unsweetened non-dairy milk alternatives like almond, coconut, or cashew milk.

Bulletproof coffee is a high-fat keto beverage made by blending black coffee with grass-fed butter and MCT oil. It is designed to provide sustained energy and curb cravings, and is often consumed as a meal replacement.

Pure, unflavored hard liquors like vodka, gin, rum, and whiskey are carb-free. Dry wines are low in carbs, and a few light beer options are available. Avoid sugary cocktails and mixers, and always drink alcohol in moderation.

Most fruit juices and store-bought smoothies are high in sugar and carbs and should be avoided. You can make keto-friendly smoothies at home using low-carb ingredients like berries, spinach, and unsweetened non-dairy milk.

The ketogenic diet's low-carb nature causes the body to excrete more water and vital electrolytes, which can lead to dehydration. Consuming ample fluids, especially in the beginning, is essential to prevent symptoms like keto flu.

You can add a squeeze of lemon or lime juice, use unsweetened flavored water enhancers, or infuse your water with keto-friendly fruits like berries and cucumber slices.