Are you on a ketogenic diet and wondering what drinks are safe to consume? Whether you're a coffee lover or prefer something with a bit of fizz, there are plenty of delicious and refreshing beverage options available besides water that won't kick you out of ketosis. In this article, we'll explore some of the best drinks to enjoy on a keto diet, so you can stay hydrated and satisfied while still maintaining your low-carb lifestyle. From sparkling water to herbal teas to creamy lattes, there's something for everyone on this list. So, grab a glass and let's get started!

Why staying hydrated on keto matters? 

If you're following a ketogenic diet, you already know that cutting out carbs is the name of the game. But did you know that staying hydrated is just as important? In fact, it's crucial! When you limit your carbohydrate intake, your body produces ketones, which can cause you to lose water and electrolytes at a faster rate than normal. This means that dehydration can sneak up on you quickly, leading to a range of unpleasant symptoms like headaches, muscle cramps, fatigue, and dizziness.

But that's not all. Staying hydrated is also key for maintaining optimal kidney function, as your kidneys need water to flush out waste products and keep your body in balance. Additionally, drinking enough water can help you feel fuller for longer, which can be especially helpful when you're trying to stick to a calorie deficit.

Tips on staying hydrated on Keto 

Staying hydrated is crucial for maintaining good health, especially when following the keto diet. However, it can be challenging to ensure you're drinking enough water and electrolytes when you're restricting carbs. Don't worry, though, as we've got you covered with some tips to help you stay hydrated and feeling your best while on keto!

Drink plenty of water

The simplest and most effective way to stay hydrated is to drink plenty of water throughout the day. Aim for at least eight glasses of water a day and keep a water bottle with you at all times.

Add electrolytes

When you're on a keto diet, your body may lose electrolytes due to the reduction in carbs. So, make sure to add electrolytes to your water or drink an electrolyte-rich beverage to replenish them.

Eat hydrating foods

Incorporate hydrating foods like cucumbers, celery, watermelon, and berries into your diet. These foods not only provide hydration but also contain valuable nutrients that support good health.

What You Can Drink on Keto? 

Here are ten keto-approved drinks that will not only quench your thirst but also satisfy your taste buds!

Water

The most important and essential drink for staying hydrated on the keto diet is water. It contains zero calories, carbs, or sugars, making it the perfect keto beverage. Add a slice of lemon or lime for a refreshing twist.

Coffee

Coffee lovers, rejoice! You can still enjoy your morning cup of joe on the keto diet. Just skip the sugar and flavored syrups and opt for black coffee, or add a splash of heavy cream or unsweetened almond milk for a creamy treat.

Rosehip Juice 

Add NADI Original Rosehip Juice to your keto-friendly drink list for a refreshing and energizing beverage option. Its low carb and sugar content make it a perfect fit for your keto diet, while its natural energy-boosting properties help you power through your day.

Tea

Tea is another great option for keto dieters. Whether you prefer green tea, black tea, or herbal tea, you can enjoy it unsweetened or add a keto-friendly sweetener like stevia or erythritol.

Sparkling Water

For a carbonated alternative to still water, try sparkling water. There are various brands that offer a variety of flavors which are naturally flavored and have zero calories or carbs.

Coconut Water

Coconut water is a natural electrolyte drink that can help replenish your body's fluids and minerals. Just make sure to choose an unsweetened variety, as some brands can contain added sugars.

Bone Broth

Bone broth is a nutrient-rich drink that is packed with protein, collagen, and other essential nutrients. It's a great way to boost your hydration and keep your body fueled on the keto diet.

Almond Milk

If you're looking for a dairy-free alternative to milk, almond milk is a great option. It's low in carbs and calories and can be used in a variety of keto-friendly recipes.

Low Sugar Kombucha

Kombucha is a fermented tea that contains probiotics and other beneficial compounds. Ones naturally low in sugar can be a refreshing and healthy addition to your keto diet.

Herbal Infusions

Herbal infusions, such as chamomile, peppermint, or ginger tea, are a great way to add flavor and variety to your keto drink repertoire. They're also great for digestion and can be enjoyed hot or iced.

Drinks to avoid on keto 

While the keto diet offers plenty of delicious and healthy drink options, there are some drinks that you should avoid if you're trying to stay in ketosis. These drinks can quickly derail your progress and kick you out of the fat-burning state that makes keto so effective.

Sugary drinks

Avoid sodas, fruit juices, sports drinks, energy drinks, and other sweetened beverages as they are loaded with carbs and can easily push you over your daily carb limit.

Iced Tea and Lemonade

These drinks may seem harmless, but they often contain added sugar, which can add up quickly and kick you out of ketosis.

Sweetened coffee and tea

Avoid adding sugar, honey, or syrups to your coffee or tea. Instead, use a keto-friendly sweetener like stevia or erythritol.

Milk

While milk is a healthy drink, it is also high in carbs. Switch to unsweetened almond or coconut milk, which is lower in carbs.

Smoothies

Be wary of smoothies, even those marketed as healthy or low-calorie. They often contain high-carb fruits like bananas or mangos, which can quickly derail your keto progress.

Beer and sweet wines

These alcoholic drinks are high in carbs and can quickly kick you out of ketosis. Instead, opt for lower-carb options like vodka, gin, or tequila mixed with club soda or sugar-free mixers.

By avoiding these drinks and sticking to keto-friendly options, you can stay in ketosis and continue to reap the many health benefits of the keto diet.

Final thoughts

The keto diet doesn't have to be a dull and monotonous affair when it comes to beverages. From plain water to herbal tea and even bone broth, there are plenty of keto-friendly drink options to choose from that will keep you hydrated and energized throughout the day. By avoiding sugary and high-carb drinks and opting for these keto-friendly options, you can stay on track with your diet while still enjoying delicious and refreshing beverages. So, experiment with different drinks, find what works for you, and stay hydrated while on your keto journey!