What to Drink for Electrolytes on a Carnivore Diet: Complete Guide

November 30, 2025 •

4 min read

Many people experience fatigue and muscle cramps during the carnivore diet transition due to electrolyte loss. Discover what to drink for electrolytes on a carnivore diet to support hydration and energy levels effectively during this change.

Quick Summary

Understand the best carnivore-approved drinks for replenishing sodium, potassium, and magnesium. Explore options like bone broth, mineral water, and sugar-free supplements.

Key Points

Start with Bone Broth: Homemade or high-quality, store-bought bone broth is a carnivore-approved, nutrient-dense drink that provides a natural source of electrolytes like sodium, potassium, and magnesium.
Liberally Salt Your Water: Mixing high-quality, unrefined salts like Redmond Real Salt or Himalayan pink salt into water is a simple and cost-effective way to get sufficient sodium, especially during the adaptation phase.
Choose Unflavored Supplements: For convenience, opt for sugar-free and flavor-free electrolyte powders or drops, such as LMNT or Re-Lyte, to avoid additives and artificial ingredients.
Include Organ Meats: Eating nutrient-dense organ meats, like beef liver and heart, is a food-first strategy for increasing your potassium intake, which is more challenging on a carnivore diet.
Hydrate Smart, Not Just More: Drinking excessive plain water can dilute electrolytes further. The key is to pair water with salt and other minerals, especially when sweating or feeling symptoms of imbalance.
Listen to Your Body's Signals: Pay attention to symptoms like fatigue, headaches, or muscle cramps, as these often indicate a need for more electrolytes, not just more water.

Why Your Electrolyte Needs Change on a Carnivore Diet

Switching to a carnivore diet fundamentally alters your body's fluid and mineral balance. The elimination of carbohydrates leads to a significant reduction in insulin levels. This drop in insulin signals the kidneys to excrete more sodium and water, a process called natriuresis. As a result, you lose essential electrolytes, primarily sodium, potassium, and magnesium, at a faster rate, which can lead to a state commonly known as the 'keto flu' or 'carnivore flu'. Symptoms like headaches, fatigue, muscle cramps, and brain fog are common indicators of this electrolyte imbalance. Replenishing these lost minerals through strategic hydration is crucial for a smooth transition and overall well-being on the diet.

Animal-Based Drinks for Optimal Replenishment

For those who prefer a food-first approach, several animal-based beverages can help maintain a healthy electrolyte balance.

Bone Broth: The Nutrient-Rich Staple

Bone broth is a powerhouse of natural electrolytes and other beneficial compounds, making it a cornerstone for carnivore dieters. A high-quality, slow-simmered bone broth provides a rich source of sodium, potassium, magnesium, and calcium. It also contains collagen and amino acids that support gut health and joint function. You can make a homemade broth from beef or chicken bones or purchase a high-quality, store-bought version without vegetable additives.

How to Enjoy: Sip a warm mug of bone broth in the morning or evening. You can also use it as a base for cooking meat or to stay hydrated while fasting.

Mineral Water: A Simple Solution

Drinking mineral water is a straightforward way to increase your intake of electrolytes like magnesium and calcium. Look for sparkling mineral water brands that provide a list of their mineral content on the label. This offers a simple and refreshing way to boost your daily mineral intake.

Simple Salted Water: A Minimalist Approach

A basic mixture of water and high-quality salt is a fast and effective way to replenish sodium. Unrefined salts, such as Himalayan pink salt or Redmond Real Salt, contain trace minerals in addition to sodium.

Simple Recipe: Mix ½ teaspoon of quality salt into a large glass of water. Adjust to your taste and needs. This can be especially helpful during periods of heavy sweating or intense exercise.

Homemade Electrolyte Mix

Creating your own electrolyte drink allows for complete control over ingredients and ratios. This recipe uses widely available, unflavored powders to stay strictly carnivore-compliant.

Ingredients:
- 1 liter (approx. 34 oz) of filtered water
- ½ teaspoon high-quality salt (for sodium)
- ¼ teaspoon potassium chloride (e.g., "NoSalt")
- ¼ teaspoon magnesium glycinate or malate powder
Instructions: Mix all ingredients until dissolved. Start with smaller doses and increase gradually based on your needs and how you feel.

Commercial Carnivore-Friendly Supplements

For convenience, several brands offer electrolyte supplements that are suitable for a carnivore diet. It is essential to read labels carefully to ensure there are no added sugars, artificial sweeteners, or plant-based fillers.

LMNT: A popular choice known for its high sodium content and zero sugar. The unflavored version is a great option for carnivore dieters.
Redmond Re-Lyte: Offers unflavored options with a balanced mineral profile of sodium, potassium, and magnesium from natural sources.
Keto Chow Electrolyte Drops: A liquid additive that provides electrolytes in a convenient, customizable format.
LyteShow: A clean-label liquid additive that avoids artificial flavors, sugars, and preservatives.

Comparison of Electrolyte Drink Options


Option	Source	Pros	Cons	Best For
Bone Broth	Homemade or Store-Bought	Rich in minerals, collagen; supports gut health.	Can be time-consuming to make; sodium content varies.	Everyday hydration; transition phase; gut health support.
Mineral Water	Store-Bought	Convenient; adds magnesium and calcium.	May not contain high enough levels of all electrolytes.	General hydration boost; simple and quick.
Salted Water	Homemade	Inexpensive; simple to customize sodium level.	Lacks other key electrolytes; taste can be unpleasant.	Fast sodium boost; post-workout.
Homemade Mix	Homemade	Highly customizable; cost-effective.	Requires sourcing separate powders; measuring needed.	Tailoring intake precisely; avoiding additives.
Commercial Supplement	Store-Bought Powder/Drops	Convenient; balanced ratios available; pre-measured.	Can be more expensive; must check for hidden ingredients.	On-the-go hydration; during heavy exercise.

Important Electrolyte and Hydration Strategies

Beyond choosing the right drinks, smart hydration practices are key to success on a carnivore diet.

Listen to Your Body: Pay close attention to signs of imbalance, such as fatigue, muscle cramps, or dizziness, and adjust your intake accordingly.
Don't Overhydrate: Excessive plain water intake can dilute your electrolyte levels, worsening the problem. Let thirst be your guide, and always pair large amounts of water with electrolytes.
Time Your Replenishment: Drink electrolytes in the morning to restore overnight loss, after intense workouts to replace sweat, and before bed to aid muscle relaxation.
Use Bioavailable Forms: When supplementing, opt for forms like magnesium glycinate or malate, which are better absorbed and gentler on digestion than less bioavailable forms like magnesium oxide.

Conclusion

Maintaining electrolyte balance on a carnivore diet is essential for avoiding uncomfortable symptoms and supporting optimal function. Fortunately, carnivore-friendly options are readily available, ranging from nutrient-dense bone broth and high-quality mineral water to simple homemade mixes and convenient, sugar-free commercial supplements. By incorporating these strategies and listening to your body, you can ensure proper hydration and mineral intake for a smoother, more enjoyable journey on the carnivore diet. For further information on the metabolic shift from carbohydrates to fat for fuel, the study "Ketone bodies: a review of physiology, pathophysiology and application of monitoring to diabetes" provides valuable context on ketosis and its effects on the body.

Frequently Asked Questions

When you reduce carbohydrate intake, your insulin levels drop, causing your kidneys to excrete more sodium and water. This can lead to a rapid loss of essential electrolytes, causing symptoms like fatigue and headaches.

While bone broth is an excellent source of natural electrolytes and minerals, it may not be enough on its own, particularly during the adaptation phase or for highly active individuals. It is often necessary to add extra salt and consider supplementing potassium and magnesium.

Many carnivore dieters prefer unrefined salts like Redmond Real Salt or Himalayan pink salt, as they contain trace minerals beyond just sodium chloride. Using these to season your meals and for a homemade electrolyte mix is a common practice.

No, plain electrolyte drinks that contain only minerals and no calories will not break a fast. However, you must avoid products with added sugars, artificial sweeteners, or fillers.

Common symptoms of electrolyte deficiency include headaches, fatigue, brain fog, muscle cramps or twitches, dizziness upon standing, and constipation.

Since plant-based sources are excluded, carnivore dieters can obtain potassium from animal sources like organ meats (liver, heart), fatty fish (salmon, mackerel), and bone broth. Some may also use a potassium chloride supplement.

No, most regular sports drinks, like Gatorade, are loaded with sugar, artificial sweeteners, and coloring, which are not carnivore-compliant. Look for clean, sugar-free electrolyte supplements instead.