What Kind of Water to Drink on a Carnivore Diet?

December 28, 2025 •

4 min read

An estimated 25% of the population may be chronically dehydrated, a concern amplified for those on restrictive eating plans like the carnivore diet. With the elimination of water-rich fruits and vegetables, understanding what kind of water to drink on a carnivore diet becomes crucial for maintaining electrolyte balance and overall health.

Quick Summary

This guide explores optimal water choices for a carnivore diet, focusing on filtered, mineral, and sparkling water, and the critical role of bone broth. It details how to maintain essential electrolytes and prevent 'carnivore flu' symptoms through proper hydration and supplementation. Includes a comparison table of water types.

Key Points

Electrolyte Balance: The carnivore diet can cause a loss of electrolytes like sodium, potassium, and magnesium, making intentional replenishment essential to prevent symptoms like fatigue and headaches.
Prioritize High-Quality Water: Opt for filtered or mineral water over unfiltered tap water to avoid potential contaminants and naturally increase your mineral intake.
Bone Broth is a Nutrient Powerhouse: Homemade bone broth is an excellent source of electrolytes, collagen, and amino acids, providing both hydration and gut-supporting nutrients.
Supplement Smartly: If dietary sources are insufficient, use clean electrolyte supplements free of sugars, artificial sweeteners, or plant-based additives to support your mineral balance.
Monitor Hydration by Thirst and Urine Color: Let thirst be your guide, and pay attention to urine color (aim for pale yellow) to ensure you are not under- or over-hydrating.

The Importance of Water on a Carnivore Diet

On a carnivore diet, your body undergoes a metabolic shift. As carbohydrate intake drops, so do insulin levels, causing the kidneys to excrete more sodium and water. This can disrupt the body's natural electrolyte balance, leading to symptoms such as fatigue, headaches, and muscle cramps, often referred to as the 'carnivore flu'. Proper hydration, paired with adequate electrolyte intake, is essential to mitigate these issues and support critical bodily functions, including nerve and muscle function, digestion, and waste removal.

Water Quality: Why It Matters

While plain water is the gold standard for hydration, its quality is not always consistent. Tap water can contain contaminants like chlorine and fluoride, which some carnivore adherents prefer to avoid. Choosing higher-quality water sources can help minimize the intake of unwanted chemicals and support your overall health goals. Filtered water systems, for example, remove these contaminants, providing a purer drinking experience without disrupting your diet's simplicity.

Types of Water to Consider

Filtered Water: Provides pure, clean hydration by removing contaminants often found in tap water. It is a simple and reliable choice for daily drinking.
Mineral Water: Naturally sourced mineral water can be a great way to boost your electrolyte intake. Brands like San Pellegrino or Gerolsteiner contain minerals such as sodium, potassium, and magnesium, which are vital on a carnivore diet.
Sparkling Water: Plain, unflavored carbonated water is an acceptable, zero-carb option for those who prefer a fizzy alternative. Some may find the carbonation helps with digestion.
Bone Broth: This nutrient-dense liquid is a powerhouse for carnivore dieters. Made by simmering animal bones, it is rich in minerals and electrolytes like sodium, potassium, and magnesium. It also provides collagen and amino acids that support gut health.

Other Carnivore-Friendly Fluid Sources

Beyond water and broth, some carnivores also incorporate other animal-based fluids. A 'fat broth'—a warm mixture of beef tallow or butter with hot water—can be satiating and provide quick energy. Some choose to mix raw egg yolks with water for a nutrient-dense, animal-based beverage. These options, however, depend on your specific tolerance and dietary preferences.

Navigating Electrolyte Supplementation

For many, especially during the initial adaptation phase, relying solely on water and meat for electrolytes is not enough. This is where supplements can be beneficial. High-quality, unflavored electrolyte powders or drops can be added to your water. It is crucial to choose products free from sugars, artificial sweeteners, or plant-based additives. Some well-regarded options contain sodium, potassium, and magnesium in bioavailable forms. Sodium needs can also be met by simply adding high-quality salt, such as Himalayan pink salt or Redmond Real Salt, to meals or water.

Practical Tips for Hydration

Listen to your body: Thirst is the primary signal for when to drink. Do not force yourself to drink more water than you need.
Monitor urine color: Pale yellow urine is a good indicator of proper hydration. Dark yellow urine suggests you need more fluids, while clear urine might mean you are over-hydrating and potentially flushing out electrolytes.
Salt your water: Adding a pinch of high-quality salt to your drinking water helps your cells absorb water more effectively and replenishes lost sodium.
Balance water with electrolytes: Drinking large amounts of plain water without sufficient electrolytes can dilute your mineral levels. Always pair increased water intake with proper electrolyte replenishment.

Comparison of Carnivore-Friendly Water Sources


Feature	Plain Filtered Water	Mineral Water	Plain Sparkling Water	Bone Broth
Primary Benefit	Pure hydration, free of contaminants	Replenishes electrolytes naturally	Refreshing alternative with fizz	Nutrient-dense electrolytes, collagen
Cost	Low (after initial filter purchase)	Moderate to High	Moderate	Low (DIY) to High (store-bought)
Taste	Neutral	Varies (mineral taste)	Neutral, carbonated	Savory, rich
Electrolytes	Minimal	High (sodium, potassium, magnesium)	Low to High (check label)	High (sodium, magnesium, potassium)
Strict Carnivore Friendly?	Yes	Yes (check for additives)	Yes (unflavored)	Yes (homemade)

Conclusion

Maintaining optimal hydration on a carnivore diet is a critical but straightforward process. By prioritizing high-quality water sources like filtered or mineral water and incorporating nutrient-dense beverages like homemade bone broth, you can support your body's transition and ongoing wellness. Balancing your fluid intake with adequate electrolytes, either from food-based sources like fatty meats and salt or from clean supplements, will help you avoid the common pitfalls of electrolyte imbalance. Always listen to your body's signals and adjust your intake as needed to stay properly hydrated and thrive on your carnivore journey.

References

For further reading and resources on hydration and electrolytes on a carnivore diet, consider exploring guides from reputable sources within the community, such as Carnivore Snax for detailed electrolyte information, or Healthline for a general overview of the diet.

Frequently Asked Questions

While technically acceptable, many on the carnivore diet prefer to drink filtered or mineral water to avoid potential contaminants like chlorine and fluoride often found in tap water. Filtering your water provides a cleaner hydration source.

When you cut out carbohydrates, insulin levels drop, which causes your kidneys to excrete more sodium and water. This can lead to an electrolyte imbalance, so increasing your intake of salt and other minerals like potassium and magnesium is necessary.

Yes, plain, unflavored sparkling or carbonated water is generally acceptable on a carnivore diet as it contains no carbs or sugar. However, avoid flavored versions that may contain non-compliant additives or sweeteners.

Store-bought bone broth can be used, but you must check the ingredient list carefully. Many commercial brands contain non-carnivore additives like onion, garlic, or other vegetables. For best results, homemade bone broth is recommended.

There is no one-size-fits-all answer, but a common guideline is to drink when you are thirsty. Some sources suggest aiming for 8-10 cups (64-80 oz) per day, but individual needs vary based on activity level, climate, and body size.

The 'carnivore flu' is a term for the flu-like symptoms, including headaches, fatigue, and brain fog, that can occur during the initial adaptation phase of a carnivore diet. It is often a result of electrolyte imbalance and insufficient hydration.

A simple and compliant homemade electrolyte drink can be made by adding a pinch of high-quality salt, like Redmond Real Salt, to a glass of water. Some also add a pinch of potassium chloride for extra potassium, if desired.