What is safe to drink on the carnivore diet?

November 6, 2025 •

5 min read

Adopting the carnivore diet means exclusively consuming animal-based foods, which simplifies food choices but can complicate what's safe to drink. For those wondering what is safe to drink on the carnivore diet, the answer centers on minimizing plant compounds and maintaining proper hydration without compromising the diet's core principles.

Quick Summary

The carnivore diet permits pure water and bone broth, while strict followers must avoid plant-based drinks like coffee and tea. Liberal dieters may include minimal additions, but sugary and artificially sweetened beverages are strictly off-limits to preserve metabolic health.

Key Points

Strict vs. Liberal Carnivore: The strictest version permits only water and bone broth, while liberal followers might include unsweetened coffee or tea and small amounts of dairy.
The Hydration Staple: Plain filtered, mineral, or sparkling water without additives is the most essential and safest beverage for everyone on the diet.
Nutrient-Dense Bone Broth: Homemade bone broth is highly recommended for its collagen, amino acids, and vital electrolytes like sodium, magnesium, and potassium.
Replenish Electrolytes: Due to reduced carbohydrate intake, it is critical to replenish electrolytes with high-quality salt in water or clean, additive-free supplements.
Avoid All Sugary and Artificial Drinks: Sodas, juices, and diet drinks containing artificial sweeteners are forbidden as they can disrupt metabolic health and gut function.
Watch for Plant-Based Beverages: Exercise caution with coffee and tea, as they are plant-derived and may trigger issues for some individuals, even if they are unsweetened.
Moderation with Alcohol and Dairy: Alcohol is not compliant due to its plant-based origins, while dairy should be limited to small amounts of low-lactose options, depending on personal tolerance.

The Foundation: Strictly Carnivore-Approved Beverages

For those adhering to the strictest interpretation of the carnivore diet, the list of compliant beverages is straightforward. The goal is to consume only animal-sourced nutrients while avoiding all plant-based irritants or chemicals.

Water: The Ultimate Staple

Plain water is the most fundamental and essential beverage for any carnivore dieter. It is crucial for maintaining hydration, which becomes especially important on a zero-carb diet. Your body no longer holds onto water via glycogen stores, causing you to flush out sodium and other minerals faster.

Still or Sparkling: Both still and plain sparkling water are acceptable. Choose varieties without added flavors or sweeteners to remain strictly compliant.
Mineral Water: Naturally sourced mineral water can be beneficial as it provides essential electrolytes like sodium, potassium, and magnesium, which are vital for proper nerve and muscle function.
Water Quality: Some followers prefer filtered or spring water to avoid contaminants like chlorine and fluoride found in some tap water.

Bone Broth: The Nutrient-Rich Option

Bone broth is a staple in the carnivore diet and is often called "liquid gold" for good reason. This nutrient-dense liquid is made by simmering animal bones and connective tissue, infusing the water with beneficial compounds.

Rich in Nutrients: Bone broth provides crucial minerals, collagen, gelatin, and amino acids like glycine and proline, which support joint health, gut lining repair, and skin elasticity.
Electrolyte Support: It is a natural source of electrolytes like sodium, magnesium, and potassium, helping to combat symptoms of the "carnivore flu" that can occur during the transition phase.
Check Labels: If buying commercially, ensure the product contains only animal products and salt, with no added vegetables, spices, or sugars.

Animal Fats and Broths

For added flavor and fat intake, some carnivores also incorporate animal-based broths or fats into their drinks.

Fat Broth: A simple and satisfying option is a "fat broth," where beef tallow, butter, or ghee is melted into hot water with a pinch of salt.
Meat and Fish Broths: These can be made by simmering meat or fish bones and can be a good protein and omega-3 source, respectively.

Navigating the 'Gray Area': Beverages for the Liberal Carnivore

Some followers adopt a more flexible approach, which allows for some plant-based beverages, provided they are minimally processed and do not contain sugar or artificial additives. This often comes down to individual tolerance and health goals.

Coffee and Tea

These are a contentious topic as they are derived from plants. For many, they are a hard habit to kick, so some compromise is made.

Strict vs. Liberal: Strictly, coffee and tea are not compliant. However, many liberal carnivores allow unsweetened black coffee or tea, especially if they are high-quality and tested for mold and mycotoxins.
Additives: If creamer is desired, stick to heavy cream or butter for "bulletproof coffee," but avoid sugary or artificial versions.
Potential Side Effects: Be aware that caffeine can cause issues for some people, such as anxiety, sleep disruption, or digestive problems.

Small Amounts of Low-Lactose Dairy

Dairy is a gray area due to its lactose content, a type of sugar. For those with good dairy tolerance, small amounts might be acceptable.

Heavy Cream: A small amount of heavy cream, which is low in lactose, is a common addition for liberal carnivores.
Raw Milk or Fermented Dairy: Some with good dairy tolerance may also include raw milk or plain Greek yogurt with no additives.

Clean Electrolyte Supplements

Replenishing electrolytes is crucial, especially in the early stages of the carnivore diet. If whole-food sources aren't enough, supplements can help.

Minimal Ingredients: Look for electrolyte powders or drops that contain only minerals (sodium, potassium, magnesium) and are free from sugar, artificial flavors, and fillers.
Homemade Solutions: A DIY electrolyte drink can be made with water and a pinch of high-quality salt like Himalayan pink salt or Redmond Real Salt.

Drinks to Avoid on the Carnivore Diet

To achieve the maximum benefits of the diet, certain beverages should be avoided entirely.

Sugary and Artificially Sweetened Drinks

This includes virtually all conventional sodas, fruit juices, and energy drinks. The reasons for avoiding these are central to the carnivore philosophy.

Sugar Spikes: Sugary drinks can spike blood sugar, promote inflammation, and counteract the metabolic benefits of the diet.
Artificial Sweeteners: Even zero-calorie or "diet" versions are discouraged. Artificial sweeteners can trigger an insulin response, disrupt gut health, and keep you dependent on sweet flavors, all of which hinder progress.

Alcohol

Most alcohol is made from plant-based sources, such as fermented grains and fruits, making it non-compliant.

Metabolic Disruption: Alcohol can disrupt fat metabolism and lead to cravings for other non-carnivore foods.
Limited Options: While distilled spirits like vodka or gin are technically sugar and carb-free, they are still toxins. Some liberal followers might allow these on rare occasions, but most carnivore adherents avoid alcohol entirely.

Plant-Based Milks and Flavorings

Any beverage or additive derived from plants is off-limits. This includes nut milks, oat milks, and artificial fruit flavorings. These contain plant compounds and ingredients that can cause inflammation or trigger sensitivities.

Hydration and Electrolytes: A Closer Look

Proper hydration on a carnivore diet requires a different approach. The elimination of carbs means the body retains less water. This can lead to a fluid and electrolyte imbalance, especially during the initial adaptation period known as the "keto flu".

To counteract this, it is crucial to be proactive about your electrolyte intake, which includes sodium, potassium, and magnesium. Drinking a sufficient amount of water throughout the day, coupled with salting your food liberally and potentially sipping on bone broth or an electrolyte supplement, is a strategic way to manage this shift.

Comparing Carnivore Beverage Options


Beverage	Strict Carnivore Compliance	Liberal Carnivore Compliance	Key Considerations
Water	✅ Yes	✅ Yes	Filtered or mineral water is best.
Bone Broth	✅ Yes	✅ Yes	Excellent for electrolytes and nutrients. Check for additives in store-bought options.
Coffee	❌ No	✅ Yes (Black & Unsweetened)	Technically plant-based. Liberal followers may accept it if high-quality.
Tea	❌ No	✅ Yes (Herbal & Unsweetened)	Herbal teas are technically plant-based. Tolerance varies.
Sparkling Water	✅ Yes (Plain)	✅ Yes (Plain or natural flavor)	Ensure no added sugars or artificial flavors.
Low-Lactose Dairy	❌ No	✅ Yes (Small amounts)	Personal tolerance is key; check for dairy sensitivity.
Diet Sodas/Sugary Drinks	❌ No	❌ No	Contains artificial sweeteners and other non-compliant ingredients.
Alcohol	❌ No	❌ No	Made from plants; disrupts metabolism and potentially gut health.

Conclusion: Making Your Choice for Safe Carnivore Drinking

The choice of what to drink on the carnivore diet comes down to your personal health goals and how strictly you follow the animal-based principle. For the most uncompromising approach, plain water and homemade bone broth are the only liquids you need. For those with some flexibility, high-quality, unsweetened coffee and tea, along with clean electrolyte supplements, can be incorporated with careful monitoring. By focusing on these core guidelines, you can ensure your hydration supports, rather than sabotages, your progress. Ultimately, listening to your body's response to any non-water or non-broth beverages will help you find the right balance for your unique journey.

For more in-depth information about the carnivore diet, check out this guide on Healthline.

Frequently Asked Questions

No, diet soda should be avoided on a carnivore diet. While calorie-free, it contains artificial sweeteners and chemicals that can disrupt your gut health, trigger cravings, and negatively impact the diet's metabolic goals.

Coffee and tea are a gray area and technically not compliant since they are plant-based. Strict followers avoid them completely, while more liberal dieters may consume high-quality, unsweetened versions in moderation, depending on their individual tolerance.

Yes, plain sparkling water is considered safe on the carnivore diet. It offers a refreshing, zero-carb alternative to still water. However, ensure it has no added flavors, sugars, or artificial sweeteners.

Electrolytes can be replenished by salting your food liberally with high-quality salt (like Himalayan pink salt) and drinking bone broth. Clean, unflavored electrolyte supplements are also an option to ensure adequate intake of sodium, potassium, and magnesium.

Milk is generally discouraged for strict followers due to its lactose content. However, some who tolerate dairy may use small amounts of heavy cream, which is lower in lactose, in their coffee. It's best to monitor your personal response.

Most alcohol is incompatible with a carnivore diet as it is fermented from plant-based sources. It can interfere with fat metabolism and lead to unwanted side effects like increased cravings. It is best avoided.

Hydration is crucial because eliminating carbs reduces the body's glycogen stores, causing you to excrete water and electrolytes more quickly. Staying properly hydrated and replenishing electrolytes helps prevent symptoms like fatigue and headaches, often referred to as the "carnivore flu".