What Electrolytes Can You Drink on a Carnivore Diet?

January 7, 2026 •

4 min read

Upon beginning a carnivore diet, the reduction in carbohydrates can cause insulin levels to drop, signaling the kidneys to excrete more sodium and water, leading to potential electrolyte imbalances. Knowing what electrolytes can you drink on a carnivore diet is essential for a smooth transition and for maintaining optimal health.

Quick Summary

Learn why electrolytes are critical for a carnivore diet and how to source sodium, potassium, and magnesium. Explore compliant drink options, including homemade recipes and supplements.

Key Points

Sodium is Critical: The reduction of carbs on a carnivore diet leads to a drop in insulin, causing the kidneys to excrete more sodium and water, making liberal salt intake necessary for proper fluid balance and nerve function.
Bone Broth is a Staple: Nutrient-dense bone broth provides a natural source of sodium, potassium, and magnesium, in addition to collagen and amino acids.
Prioritize High-Quality Supplements: When using commercial electrolytes, choose brands like LMNT or Redmond Re-Lyte that are sugar-free and free of artificial additives to remain compliant with a carnivore diet.
Source Potassium and Magnesium from Animal Foods: Organ meats, fatty fish (like salmon and mackerel), and shellfish are excellent animal-based sources of potassium and magnesium.
Listen to Your Body: Fatigue, headaches, and muscle cramps are common signs of an electrolyte imbalance, particularly during the initial adaptation period, and indicate a need to increase mineral intake.
Hydrate Smartly: Drinking excessive plain water without adequate electrolytes can dilute mineral levels; always pair your water intake with mineral sources.

The Crucial Role of Electrolytes on a Carnivore Diet

When transitioning to a carnivore diet, the body enters a state of nutritional ketosis, shifting its primary fuel source from glucose to fat. This metabolic shift significantly impacts fluid and mineral balance. The reduction in carbohydrates leads to a decrease in insulin, which in turn causes the kidneys to excrete higher amounts of sodium and water. This rapid loss of minerals can lead to the unpleasant side effects known as the "keto" or "carnivore flu," characterized by fatigue, headaches, and muscle cramps. Maintaining proper hydration and replenishing key electrolytes like sodium, potassium, and magnesium is therefore critical for managing symptoms and supporting the body's new metabolic state.

Core Electrolytes to Prioritize

On a carnivore diet, a conscious effort is required to source essential minerals that are typically abundant in plant-based foods. The primary electrolytes to focus on include:

Sodium: The most critical electrolyte on a low-carb diet. It is essential for nerve function, muscle contractions, and regulating fluid balance. Since modern meat processing removes much of the natural blood content, intentional sodium intake is necessary.
Potassium: Works with sodium to maintain fluid balance within cells and is vital for muscle function and heart health. Organ meats and fatty fish are good animal-based sources.
Magnesium: Involved in over 300 biochemical reactions, magnesium is crucial for muscle relaxation, nerve signaling, and energy production. Many people are deficient, making supplementation or targeted food intake important.
Calcium: Important for bone health and muscle function. On a nose-to-tail carnivore diet, sources like bone broth and bone-in fish (e.g., sardines) can provide sufficient calcium.

Carnivore-Friendly Electrolyte Drink Options

Luckily, there are several ways to get your electrolyte fix while adhering to a strict carnivore diet.

Food-Based Liquids

Bone Broth: Considered a gold standard for carnivore hydration, bone broth is rich in collagen, amino acids, and a variety of minerals, including sodium, potassium, and magnesium. Slow-simmering beef, chicken, or fish bones can extract maximum nutrients. It's a comforting and nutrient-dense way to rehydrate.
Mineral Water: Opt for naturally sourced mineral water brands that provide essential electrolytes. The mineral content is often listed on the label, making it easy to choose one rich in magnesium and calcium. Look for sparkling varieties if you crave fizz, but avoid added flavors or sugars.
Plain Water with Salt: For a simple, no-frills option, dissolve a pinch of high-quality salt like Redmond Real Salt or Himalayan pink salt in your water. This can be particularly helpful during the adaptation phase or for active individuals to replenish lost sodium.

Homemade Electrolyte Mixes

For a more controlled and cost-effective approach, you can mix your own electrolyte powder from a few key ingredients, ensuring it is free of sugars and artificial additives. A common DIY recipe involves:

Water: 1 liter
Salt: ½ teaspoon high-quality salt (for sodium)
Potassium Chloride: ¼ teaspoon (e.g., NoSalt, for potassium)
Magnesium Powder: ¼ teaspoon magnesium malate or glycinate powder (for magnesium)

Commercial Electrolyte Supplements

For convenience, many carnivore dieters turn to commercial products. It is crucial to choose brands that are sugar-free and contain no plant-based additives. Popular brands include LMNT, Redmond Re-Lyte, and Keto Chow drops.

Comparison of Carnivore Electrolyte Supplements


Brand	Sodium (mg)	Magnesium (mg)	Potassium (mg)	Typical Form	Notes
LMNT (Unflavored)	1000	60	60	Powder	High sodium content; designed for high-performance and low-carb diets.
Redmond Re-Lyte (Unflavored)	810	50	400	Powder	Balanced mineral profile from ancient sea salt; contains a significant amount of potassium.
Keto Chow Drops	51	18	53	Liquid Drops	Highly absorbable liquid drops; can be added to water to customize mineral intake.
Sodii (Unflavored)	1000	70	210	Powder	Offers a high dose of sodium; Made with simple, clean ingredients.

Practical Tips for Balancing Electrolytes

Listen to Your Body: Pay attention to symptoms like headaches, fatigue, muscle cramps, or dizziness, as these are primary indicators of an electrolyte imbalance.
Hydrate Smarter, Not Harder: Avoid over-drinking plain water, which can further dilute electrolyte levels. Instead, pair water intake with adequate salt.
Choose Bioavailable Magnesium: When supplementing, opt for forms like magnesium glycinate or malate, which are better absorbed and less likely to cause digestive upset than magnesium oxide or citrate.
Salt to Taste, Generously: Unlike conventional wisdom, many carnivore dieters need to liberally salt their meals with high-quality, unrefined salt to meet sodium requirements.
Know Your Needs: Your electrolyte requirements will vary based on activity level, climate (hot weather increases sweat), and individual physiology. Adjust your intake accordingly.

Conclusion

Navigating electrolyte balance is a key component of a successful and comfortable carnivore diet. While the transition can challenge your body's mineral equilibrium, a combination of whole-food sources like bone broth, organ meats, and fatty fish, along with strategic supplementation, can easily address these needs. Whether you choose a simple salted water solution, a homemade mix, or a commercial powder, being proactive about your electrolyte intake will help you mitigate side effects and maintain optimal energy and performance on a carnivore diet. For additional reading on the safety and considerations of this dietary approach, consult reputable resources such as the Cleveland Clinic.

This information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition.

Frequently Asked Questions

Yes, you can easily make a compliant homemade electrolyte drink. A basic recipe involves mixing water with high-quality salt, a source of potassium (like potassium chloride or cream of tartar), and a bioavailable magnesium powder (like malate or glycinate).

For optimal electrolyte and trace mineral content, it is best to use unrefined salts. Recommended options include Redmond Real Salt, Celtic sea salt, or Himalayan pink salt.

Supplements are not always necessary, as a nose-to-tail diet rich in organ meats, fatty fish, and bone broth can provide sufficient electrolytes. However, supplements can be beneficial, especially during the initial adaptation phase, intense exercise, or for individuals with higher needs.

The 'carnivore flu' refers to symptoms like fatigue, headaches, and muscle cramps experienced during the initial phase of the diet. These symptoms are often caused by the kidneys flushing out excess sodium and water. Replenishing electrolytes can help alleviate these side effects.

Good sources of potassium include organ meats (especially heart and liver), fatty fish (like salmon and mackerel), and shellfish. Bone broth also contains a significant amount of potassium.

To get enough magnesium, you can incorporate fatty fish, shellfish, and bone broth into your diet. If dietary sources are insufficient, a high-quality magnesium supplement (such as magnesium glycinate or malate) may be considered after consulting a professional.

Yes, drinking excessive amounts of plain water without also consuming adequate electrolytes can dilute your existing mineral levels, potentially worsening symptoms of imbalance. It is important to pair hydration with mineral intake.