What Liquids Can I Drink on a Carnivore Diet? Your Guide to Staying Hydrated

October 22, 2025 •

4 min read

The carnivore diet involves eliminating all plant-based foods, making hydration choices vital for success. Understanding what liquids can I drink on a carnivore diet is key to maintaining proper electrolyte balance and avoiding common pitfalls during the transition.

Quick Summary

This article outlines the approved liquids for a carnivore diet, focusing on essential hydration from water and bone broth. It also examines optional low-carb choices like coffee or tea, while explaining why many common beverages should be avoided for optimal results.

Key Points

Water is the core: Plain, filtered, or mineral water is the primary source of hydration for all carnivore diets.
Bone broth for electrolytes: Bone broth is a highly recommended beverage for its natural electrolytes and nutrients, which are crucial for low-carb diets.
Coffee and tea depend on strictness: While strict carnivores avoid these plant-based drinks, many relaxed followers permit unsweetened versions, often using high-quality beans or leaves.
Avoid high-carb dairy: Regular milk should be avoided due to its high lactose content, though low-lactose options like heavy cream and butter are often accepted.
Electrolyte balance is critical: The reduction of carbs can cause electrolyte depletion; salting food, drinking bone broth, or using clean supplements is often necessary.
High-sugar and diet drinks are off-limits: All sugary drinks, fruit juices, and diet sodas with artificial sweeteners or additives should be avoided.
Minimize or avoid alcohol: Most alcohol is not carnivore-friendly; pure distilled spirits or very dry wines are minimal-carb options, but should be consumed in moderation.

The carnivore diet, built on the exclusive consumption of animal products, significantly changes how your body holds and processes fluids and minerals. When eliminating carbohydrates, the body excretes more sodium and water, which necessitates a more intentional approach to hydration and electrolyte replenishment. Adhering to the dietary principles means prioritizing beverages derived from or compatible with an all-animal food plan.

The Foundation: Water and Bone Broth

For any version of the carnivore diet, water is the single most important liquid for hydration. You can consume it plain, and many proponents recommend opting for filtered, mineral, or sparkling water to avoid contaminants and boost mineral intake. Mineral waters, such as Gerolsteiner or San Pellegrino, can provide naturally occurring electrolytes that are especially beneficial for those on a very low-carb intake.

Bone broth is another cornerstone of carnivore liquid intake. Made by simmering animal bones, it's rich in sodium, potassium, and magnesium, making it an excellent natural source for replenishing lost electrolytes. It also offers collagen and amino acids that support gut health and joint function.

The Gray Area: Coffee, Tea, and Dairy

The Coffee and Tea Debate

Whether coffee and tea are acceptable on a carnivore diet is a point of contention and depends on one's strictness.

Strict Carnivore: A strict interpretation prohibits all plant-based products, including coffee beans and tea leaves. Concerns include plant compounds like tannins, potential mycotoxins in beans, and caffeine's diuretic effect, which can interfere with mineral balance and adaptation.
Relaxed Carnivore: Many followers adopt a less rigid approach, allowing black coffee and plain, unsweetened tea. For those who tolerate it, coffee provides caffeine benefits like increased alertness. If choosing this route, many suggest sourcing high-quality, mold-tested beans to minimize exposure to potential toxins. Some use heavy cream or butter in their coffee, a practice known as 'bulletproof coffee'.

Low-Lactose Dairy Options

Dairy products, while animal-based, need careful consideration due to their lactose (milk sugar) content.

Heavy Cream & Butter: These low-lactose, high-fat dairy options are often permitted, especially for those seeking to boost fat intake. They are commonly used in coffee or as a cooking fat.
Regular Milk: Due to its significant carbohydrate content from lactose, whole milk is typically avoided on a strict carnivore diet, as it can interfere with maintaining a ketogenic state. Raw milk is debated but still contains high carbs.

Replenishing Electrolytes on Carnivore

During the transition to a low-carb diet, many people experience symptoms of 'carnivore flu,' which are often tied to electrolyte imbalances. Replenishing sodium, potassium, and magnesium is crucial for mitigating these effects like headaches, fatigue, and muscle cramps.

Homemade Electrolyte Solution

A simple and effective way to manage electrolytes is to make your own drink.

1 liter of water
1/2 tsp of high-quality salt (e.g., sea salt or Himalayan pink salt)
1/4 tsp potassium chloride (like 'NoSalt')
Optional: 1/4 tsp magnesium malate powder

Commercial Electrolyte Supplements

For convenience, many clean, sugar-free electrolyte powders and drops are available, such as LMNT or Redmond Re-Lyte. Always check the ingredients to ensure no non-carnivore additives are included.

Alcoholic Beverages on a Carnivore Diet

On a strict carnivore diet, alcohol is not permitted as it is derived from plant fermentation. However, some individuals on a more relaxed version may consume it in moderation.

Distilled Spirits: Pure distilled spirits like vodka, gin, tequila, and whiskey are carb-free after distillation. They are the most carnivore-friendly alcoholic option, best consumed neat or with plain sparkling water.
Dry Wines: Dry red and white wines contain minimal carbs and are also an option for some.
High-Carb Alcohol: Beer, most wines, and sugary cocktails should be avoided due to their high carbohydrate content.

What to Avoid: The Prohibited Drink List

For best results on a carnivore diet, especially during the initial elimination phase, avoid the following drinks:

Sugary drinks, like soda, fruit juice, and energy drinks
Diet and zero-calorie sodas containing artificial sweeteners, which can disrupt the gut and insulin response
High-lactose dairy products, such as milk
Sweetened teas, herbal teas with plant ingredients, or any drinks with added flavors or syrups
Most beers and sweet wines

Comparison of Carnivore-Friendly and Non-Friendly Liquids


Beverage	Strict Carnivore	Relaxed Carnivore	Notes
Water (Plain/Filtered)	Yes	Yes	Essential for all carnivore diets.
Bone Broth	Yes	Yes	Rich in electrolytes and beneficial for gut health.
Mineral/Sparkling Water	Yes	Yes	Provides extra minerals; choose unflavored.
Black Coffee	No	Yes (optional)	A plant product; some tolerate it without issues, opt for low-toxin beans.
Black Tea	No	Yes (optional)	Similar to coffee; avoid if sensitive to plant compounds.
Heavy Cream	Yes (low-carb)	Yes	A high-fat, low-lactose dairy product.
Distilled Spirits	No	Yes (moderate)	Technically not animal-based but carb-free; consume sparingly.
Diet Soda	No	No (best avoided)	Artificial sweeteners can negatively impact progress and gut health.
Milk (Regular/Raw)	No	No (high carb)	High in lactose and sugar, unsuitable for a low-carb diet.
Beer	No	No (high carb)	Made from grains, high in carbohydrates.
Sugary Drinks	No	No (toxic)	Includes sodas, juices, and sweetened teas.

Conclusion

Ultimately, the simplest and most effective liquid regimen on a carnivore diet is clean water and mineral-rich bone broth. While some individuals tolerate small amounts of black coffee, tea, or low-lactose dairy, those embarking on the diet for healing or elimination purposes are best served by sticking to the core, animal-based liquids. Staying mindful of hydration and electrolyte intake is crucial for a smooth transition and long-term success. Listening to your body's response to any non-core liquids will be the best guide for personalizing your approach. Healthline's Carnivore Diet overview.

Frequently Asked Questions

There is no one-size-fits-all answer, but you should drink to thirst. Many carnivores find they need to drink more, often aiming for 8-10 cups or more daily, especially during the adaptation phase. Some find it helpful to add a pinch of salt to their water to aid hydration.

It is best to avoid diet soda. While sugar-free, it contains artificial sweeteners and chemical additives that are not animal-based. These ingredients can interfere with gut health, trigger cravings, or cause other negative effects that go against the diet's principles.

Regular milk is generally not allowed on a strict carnivore diet because of its high lactose (milk sugar) content. This can disrupt ketosis for those aiming for a zero-carb intake. Low-lactose alternatives like heavy cream or butter are often used instead.

This depends on the individual's approach. Strict carnivores avoid these plant-based beverages, while many relaxed followers drink black, unsweetened coffee and tea. It is recommended to listen to your body and opt for high-quality, mold-tested coffee beans if you choose to include it.

Excellent natural sources of electrolytes include liberally salting your meat, drinking bone broth, and consuming organ meats. If needed, you can use clean, sugar-free electrolyte supplements like LMNT or make a simple homemade solution with water, salt, potassium, and magnesium.

Most alcoholic beverages are not compatible. Some followers on a relaxed carnivore diet may occasionally consume pure distilled spirits (like vodka or whiskey) or dry wines, but these should be used sparingly as they can impact metabolic function and fat burning.

Yes, replenishing electrolytes is especially important during the initial transition period. As your body sheds water weight due to lower insulin levels, you lose essential minerals like sodium and potassium, which can lead to symptoms like headaches and fatigue.