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Best Keto Drinks: Stay Hydrated and Healthy on the Ketogenic Diet
Following the ketogenic diet isn’t just about choosing the right foods. Staying hydrated with the right keto-friendly drinks is equally crucial for maintaining ketosis and overall health. Some beverages, while seemingly harmless, can sneak in extra carbs, hinder ketosis, and stall your progress. In this article, we’ll break down the best drinks for a ketogenic diet, as well as those you should avoid.
What Can I Drink on a Low-Carb Diet?
Drinks are an often-overlooked aspect of the ketogenic diet, yet they play a pivotal role in keeping you hydrated, helping with digestion, and maintaining energy levels. The focus should be on low-carb, nutrient-dense drinks that align with your keto goals.
Top Keto-Friendly Drinks
Finding keto-friendly drinks can sometimes be a challenge, especially since many popular beverages are loaded with hidden sugars and carbs. Here are the top drinks to enjoy while keeping your carb intake low.
Best Keto Drinks: Stay Hydrated and Healthy on the Ketogenic Diet
1. Plain Water
Carb content: 0 grams per cup
Water is the ultimate keto drink, offering zero calories and no carbs. Staying hydrated is essential for kidney function, digestion, and overall metabolic health. While individual needs vary, a good rule of thumb is to consume 0.5 to 1 ounce of water per pound of body weight daily.
Drinking enough water helps prevent “keto flu” symptoms and keeps your body functioning optimally during ketosis. Adding a pinch of Himalayan salt or an electrolyte supplement can further enhance hydration.
2. Sparkling Water
Carb content: 0 grams per cup
Sparkling water is another great choice for the keto diet, especially if you prefer a little fizz. It can help curb hunger between meals and provide variety to your hydration routine. Just be cautious of flavored sparkling waters that may contain hidden sugars or artificial sweeteners.
3. Lemon Water
Carb content: 2 grams per cup
Looking to jazz up your plain water? Adding a splash of lemon juice not only improves flavor but also offers additional health benefits. Lemon water supports digestion, boosts metabolism, and aids in weight loss. Plus, it provides a small dose of vitamin C, making it a refreshing way to stay hydrated on keto.
4. Bone Broth
Carb content: 0 grams per cup
Bone broth is packed with nutrients like collagen and amino acids, which support gut health, joint function, and skin elasticity. As a detoxifying agent, bone broth helps eliminate toxins from the body. It’s also a great option for keeping you satiated between meals.
5. Unsweetened Tea
Carb content: 0 grams per cup
Both black and green teas are rich in antioxidants known as polyphenols, which help protect against cell damage and inflammation. Unsweetened tea is a fantastic addition to your keto drink list, offering a metabolism boost and even fat-burning properties. If you’re feeling adventurous, try matcha tea for a stronger dose of antioxidants and a little caffeine boost.
6. Coffee
Carb content: 0 grams per cup
Good news for coffee lovers—black coffee is keto-friendly and offers numerous health benefits. Coffee can enhance cognitive function, promote fat-burning, and increase focus. Skip the sugar-laden creamers and syrups and opt for black coffee, or add some MCT oil or unsweetened almond milk to make a keto-friendly version of your favorite brew.
7. Nut Milk
Carb content of almond milk: 2 grams per cup
Nut milks like almond or coconut milk are popular low-carb alternatives to dairy. They are low in carbs and calories but contain healthy fats, especially coconut milk, which is rich in medium-chain triglycerides (MCTs). These MCTs are quickly absorbed by the body, providing an energy source that supports ketosis.
8. Kombucha
Carb content: 7 grams per cup
Kombucha is a fermented tea that offers gut health benefits due to its probiotic content. However, be mindful of the sugar content in store-bought varieties, as some can be quite high. Opt for low-sugar kombucha or brew your own at home to keep it keto-friendly.
9. Limited Alcohol
Carb content of vodka: 0 grams per ounce
Yes, you can enjoy alcohol on a keto diet, but moderation is key. Stick to pure spirits like vodka, gin, or whiskey, which contain zero carbs. Avoid sugary mixers, and instead opt for seltzer water or other low-carb alternatives. Light beer and dry wines are also acceptable in small amounts, but be cautious of higher-carb options like regular beer or sweet cocktails.
10. Limited Smoothies
Net carb content: 6 grams per serving
Most smoothies are loaded with fruit, making them a no-go for keto. However, by using high-fat ingredients like avocado, coconut milk, and low-carb veggies, you can enjoy a keto smoothie that fits within your daily carb limit.
Worst Drinks for a Keto Diet
While there are plenty of keto-friendly drink options, some beverages should be avoided at all costs due to their high sugar content. These drinks can quickly take you out of ketosis and hinder your progress.
1. Fruit Juice
Carb content: 15-30 grams per cup
While fruit juices may seem healthy, they are typically packed with sugar and provide minimal nutritional value. Even fresh-squeezed juices can cause a rapid spike in blood sugar, which is counterproductive on a keto diet.
2. Soft Drinks
Carb content: 22-26 grams per cup
Sodas are a major source of added sugars and empty calories. Regular soda is one of the worst offenders when it comes to keto, often delivering an entire day’s worth of carbs in a single serving. Opt for sparkling water or unsweetened tea instead.
3. Sweetened Coffee Beverages
Carb content: 17-46 grams per serving
Coffeehouse drinks like frappuccinos or chai lattes are typically loaded with sugar. These beverages can easily sabotage your keto diet. If you’re craving a creamy coffee, try a homemade keto version using coconut milk and a keto-friendly sweetener like stevia.
Final Tips for Staying Hydrated on Keto
Hydration is key to success on the ketogenic diet. Your body loses more water when carbs are restricted, so it’s essential to replenish those fluids. Focus on drinking plenty of water, unsweetened tea, and other low-carb drinks to stay hydrated and energized.
Avoid sugary drinks, alcohol mixers with high sugar content, and heavily processed beverages. Keep your carb intake low while enjoying a variety of drinks that complement your keto lifestyle and enhance your health.
For more information on maintaining a keto diet and healthy hydration practices, check out these reputable sources: