What drinks can I have on the carnivore diet?

October 26, 2025 •

5 min read

Upon transitioning to a carnivore diet, the body’s shift away from carbohydrates often triggers an increase in water and electrolyte excretion, making proper hydration essential. Understanding what drinks can I have on the carnivore diet? goes beyond simply avoiding sugar; it involves prioritizing nutrient-dense, animal-based fluids to support this metabolic change and prevent deficiency symptoms.

Quick Summary

This article explores carnivore-approved drinks, detailing core options like water and bone broth. It examines the nuances of 'grey area' beverages such as coffee and alcohol, emphasizes the importance of electrolyte management, and lists beverages to strictly avoid to maintain ketosis.

Key Points

Water is the Foundation: Plain or mineral water is the primary drink, but due to water loss from low carbs, you must actively manage electrolytes.
Bone Broth is Key: As a rich source of electrolytes and collagen, bone broth is highly beneficial for hydration, joint support, and digestive health on a carnivore diet.
Electrolytes are Crucial: Low insulin levels cause the body to excrete more sodium and water; supplementing with quality salt or electrolyte powders is often necessary, especially initially.
Dairy is Conditional: Heavy cream and butter are often acceptable, while higher-lactose milk is generally avoided; individual tolerance determines suitability.
Coffee and Tea are a Grey Area: Unsweetened versions are often tolerated by relaxed carnivores, but purists avoid them as they are plant-based and may contain antinutrients.
Avoid Sugary and Processed Drinks: All sodas, juices, and most alcoholic drinks (especially beer and cocktails) are incompatible with the carnivore diet and must be avoided.

The Carnivore Hydration Foundation

The cornerstone of any carnivore diet hydration plan is simple: water. Drinking plenty of water is essential for all bodily functions, but it takes on added importance on a low-carb diet. Since carbohydrates help the body retain fluid, reducing them can lead to increased urination and a loss of essential electrolytes.

Plain Water: Whether still or sparkling, filtered water is the gold standard for hydration. Some proponents find that sparkling water can sometimes cause bloating, so listening to your body is key.
Mineral Water: Naturally mineral-rich water can contribute to your daily electrolyte intake.
Salted Water: A simple and effective way to replenish lost sodium is to add a pinch of high-quality salt, such as Himalayan pink salt or Redmond Real Salt, to your water. This is especially useful during the initial adaptation phase or after intense exercise.

The Power of Bone Broth

Bone broth is often referred to as "liquid gold" on the carnivore diet due to its high concentration of minerals, amino acids, and collagen. It is a hydrating, nutrient-dense beverage that fits perfectly into the carnivorous framework.

Nutrient-Rich: Bone broth provides electrolytes like sodium, potassium, magnesium, and calcium, which are vital for preventing electrolyte imbalance symptoms such as headaches, fatigue, and muscle cramps.
Supports Gut Health: The gelatin and amino acids in bone broth help soothe and repair the gut lining, a common goal for those transitioning to a carnivore diet.
Versatile: Homemade bone broth is simple to make from leftover animal bones and can be enjoyed as a warm, savory drink or used as a base for stews and other dishes. Just be sure to avoid store-bought versions with added vegetable matter or sugars.

Exploring 'Grey Area' and Dairy Beverages

While strict carnivores avoid any plant-based products, including beverages, many practitioners take a more relaxed approach, allowing certain items that do not contain carbohydrates or sugar. These can help satisfy cravings and add variety while maintaining the core principles of the diet.

Coffee and Tea: These are derived from plants, but unsweetened, black versions are often permitted. Some strict adherents avoid them due to concerns about potential plant toxins, antinutrients, or caffeine's effect on stress hormones. If you do drink coffee, opt for high-quality, mold-free beans. Herbal teas are also a grey area; some tolerate chamomile or peppermint, but they are technically plant-based.
Dairy: Full-fat dairy products can be included for those who tolerate them well. Options like heavy cream and butter are low in lactose (sugar) and are excellent sources of fat. High-lactose milk is generally avoided as it can affect ketosis and cause digestive issues. Adding heavy cream or butter to coffee is a common practice.
Alcohol: Most alcohol is made from fermented grains or fruits and is not carnivore-friendly. However, some individuals on a more flexible carnivore diet might choose pure distilled spirits like vodka, whiskey, gin, or tequila, as they are carb-free. Dry wines can also be very low-carb, but should be consumed in moderation due to potential interference with fat metabolism and increased cravings. Alcohol should be avoided entirely during the initial adaptation period.

What to Avoid Completely

To stay in a state of ketosis and avoid inflammation, several types of drinks must be strictly avoided. These beverages are loaded with sugar, carbohydrates, and artificial additives that counteract the benefits of the carnivore diet.

Soda and Juice: Both regular and diet sodas should be avoided. Diet versions contain artificial sweeteners that can disrupt gut health and trigger cravings, while regular soda is pure sugar. Fruit juices are also high in sugar.
Sugary Mixers: This includes sugary syrups, cocktail mixers, and other sweet additives used in alcoholic beverages.
Beer: Most beers are brewed from grains and are high in carbohydrates, making them incompatible with a carnivore diet.
Sports Drinks: Traditional sports drinks are full of sugar and artificial additives. Sugar-free versions may contain artificial sweeteners that are best avoided. Clean electrolyte supplements or homemade electrolyte water are better alternatives.

Comparison of Carnivore Drink Options


Drink Type	Strict Carnivore Compliance	Relaxed Carnivore Compliance	Electrolyte Content	Other Nutrients	Caveats
Plain Water	Yes	Yes	Low to None	None	Needs supplementation with electrolytes, especially during adaptation.
Bone Broth	Yes	Yes	High (Sodium, Potassium, Magnesium)	Collagen, Amino Acids, Gelatin	Use quality, animal-based ingredients only.
Black Coffee/Tea	No (Plant-Based)	Yes (Unsweetened)	Low	Antioxidants (controversial)	Contains caffeine; potential for mold toxins in lower quality beans.
Heavy Cream	No (Dairy)	Yes (Full-Fat)	Low	Fat-Soluble Vitamins, High Fat	Potential for lactose intolerance or sensitivities; higher carb count than butter/ghee.
Pure Spirits	No (Alcohol)	Yes (Pure)	None	None	Moderation is key; interferes with fat metabolism; avoid initially.

The Electrolyte Connection and Practical Tips

The drop in insulin on a carnivore diet causes the kidneys to excrete more sodium and, consequently, water. If not properly managed, this can lead to an electrolyte imbalance, causing the infamous "carnivore flu" symptoms.

To proactively manage electrolytes, focus on consuming enough sodium, potassium, and magnesium from animal sources. Sodium is easy to get by salting your food or water. Potassium can be sourced from organ meats like liver and heart, fatty fish, and bone broth. Magnesium is available in bone marrow, sardines, and can be supplemented if necessary, preferably using high-absorption forms like glycinate or malate.

For those needing a boost, especially during the initial phase, a homemade electrolyte drink can be made with 1 liter of water, ½ tsp salt, and ¼ tsp of potassium chloride. Always monitor your body's response, as individual electrolyte needs can vary based on activity level, stress, and climate.

Conclusion: Navigating Hydration for Carnivore Success

Staying properly hydrated and maintaining electrolyte balance is a critical, yet often overlooked, aspect of a successful carnivore diet. While water remains the undisputed champion, incorporating nutrient-dense bone broth is highly recommended to replenish lost minerals and support overall health. "Grey area" beverages like unsweetened coffee, tea, and some dairy can be included based on individual tolerance and goals, but it's crucial to listen to your body and avoid sugary, processed alternatives that can stall progress. By understanding these guidelines, you can ensure your hydration strategy fully supports your nutritional journey.

For further reading on nutrient density within a carnivore framework, consider this overview from Lippincott Williams & Wilkins, a leading publisher in medical and health sciences.

Frequently Asked Questions

Adding salt to your water can help replenish the sodium and other electrolytes that your body flushes out when you significantly reduce carbohydrate intake. This can be particularly important during the adaptation phase to prevent symptoms like headaches and fatigue.

No, diet soda should be avoided. While it doesn't contain sugar or carbs, the artificial sweeteners and additives go against the philosophy of eating only animal products and can disrupt gut health or trigger cravings.

You must check the ingredients carefully. Many commercial bone broths contain added vegetables, herbs, spices, or other non-carnivore additives. Homemade bone broth is generally the safest option to ensure purity.

Full-fat heavy cream is often preferred because it is low in lactose and high in fat, which is the primary fuel source on this diet. High-lactose milk is generally avoided.

While technically a plant product, many carnivore dieters drink black coffee without negative effects, especially if it helps them stick to the diet. However, some people may experience digestive issues, sleep problems, or anxiety due to the caffeine and other plant compounds.

The most compliant options are pure distilled spirits, such as vodka or whiskey, which contain no carbs. However, alcohol is a toxin that can interfere with fat metabolism and should be consumed only occasionally and in moderation, and avoided entirely during the adaptation phase.

Excellent natural sources of electrolytes include salted meat, organ meats like liver and heart, certain types of fatty fish, and homemade bone broth.