10 Best Keto-Friendly Drinks: Stay Hydrated Without Breaking Your Diet
In a world where nutrition and wellness hold an increasingly pivotal role, the Ketogenic, or Keto diet, has emerged as a game-changer for those seeking a balanced and healthy lifestyle. Imagine if the power of this high-fat, low-carb diet could be harnessed in a refreshing, on-the-go drink. Well, it’s no longer a realm of imagination but a flavorful reality – welcome to the world of Keto Drinks. These vibrant concoctions are more than just beverages; they are a delicious testament to the fact that health and taste can indeed coexist.
We’ve handpicked a list of the best keto drinks just for you. Not only will these beverages help keep you hydrated, but they also line up nicely with your health goals, making the keto lifestyle as delicious as it is beneficial. So, kick back, relax, and check out these amazing drink choices that are going to boost your keto journey in style
Why is staying hydrated important during a keto diet?
The keto diet makes your body shed more water and essential minerals like sodium, potassium, and magnesium. So if you don’t drink enough fluids to balance this out, you could end up dehydrated. Additionally, keto changes how your body deals with these essential minerals and water. When you cut out salty carbs, your body’s levels of these minerals decrease, which ups your chances of dehydration.
“When you first start the keto diet, your body gets rid of excess substances called ketone bodies, which can also make you feel dehydrated.“
Low-carb diets like keto tend to make your body hold on to less water, even when you’re drinking plenty. To top that off, you might find yourself needing to use the bathroom more often than usual, which means you’re losing more fluids. When you first start the keto diet, your body gets rid of excess substances called ketone bodies, which can also make you feel dehydrated.
Now, about these essential minerals called electrolytes. They’re crucial for keeping your body’s fluid levels balanced. If you’re only drinking water without replacing these electrolytes, it’s like diluting them in your body, which can mess with your hydration. So while you’re guzzling down that water, don’t forget about sodium, potassium, and magnesium!
What are the top best drinks on a keto diet?
Here are the best drinks to quench your thirst during a keto diet:
1. Water
Water is the most hydrating and healthful drink, and it contains zero carbs. While not explicitly mentioned in the search results, it’s universally understood that water is keto-friendly.
2. Iced Tea
You can make it with no added sugars, making it a good choice for the keto diet. Try it with a slice of lemon for added flavor.
3. Bulletproof Coffee
This is a high-fat coffee suitable for the keto diet. It typically involves blending coffee with grass-fed butter and MCT oil or coconut oil.
Check out this bulletproof coffee recipe from The Cookie Rookie.
4. Keto Hot Chocolate
This would be a version of hot chocolate made with a sugar substitute and a milk substitute that are low in carbs, like almond milk or coconut milk.
5. Black Coffee
Coffee is naturally carb-free. Just be careful with added milk and sugar.
6. Bone Broth
Nutrient-rich and hydrating, bone broth can also be a good source of protein.
7. Sparkling Water
A good alternative to soda, it gives you a bubbly sensation without the added sugar or carbs.
8. Almond Milk
Unsweetened almond milk is low in carbs and can be used as a base for smoothies or in coffee and tea.
9. Coconut Water
This is a hydrating beverage, just be sure to choose an unsweetened variety as some brands add sugar.
10. Keto-friendly Alcohol
Certain types of alcohol can be enjoyed in moderation, like dry wines and certain low-carb beers or spirits mixed with soda water.
What are the drinks you should try to avoid on the keto diet?
When following a keto diet, it’s essential to avoid drinks that are high in carbohydrates and sugars, as they can interfere with your body’s ability to maintain ketosis. Here are some drinks you should typically steer clear of:
- Sugary Soft Drinks: Regular sodas and fruit juices are usually loaded with sugar and carbs, which are a big no-no on the keto diet.
- Sweetened Coffee and Tea: Adding sugar, honey, or sweetened creamers to coffee or tea can spike their carb content. Instead, opt for black coffee or tea, or use a keto-friendly sweetener like Stevia.
- Alcoholic Drinks High in Carbs: While some alcoholic beverages are okay on the keto diet, it’s important to avoid those that are high in sugars and carbs. These include sweet wines, beer, and cocktails made with sugary mixers.
- Sports and Energy Drinks: These often contain a significant amount of sugars, which can disrupt ketosis.
- Milk and Milk-Based Drinks: Regular milk, especially in large quantities, contains lactose, a type of sugar. Thus, it can be higher in carbs than other dairy products.
What should you know before buying store-bought keto drinks?
Before buying store-bought keto drinks, you should keep a few key factors in mind to ensure they align with your ketogenic diet:
- Carb Content: Look at the nutrition facts to check the net carb content per serving. A ketogenic diet typically restricts net carbs to 20-50 grams daily. Keto-friendly drinks should ideally have zero to a few grams of net carbs per serving.
- Natural vs. Artificial Sweeteners: While diet sodas like Diet Coke and Diet Pepsi are technically keto-friendly, they often contain artificial sweeteners like sucralose and aspartame. These may disrupt gut health and lead to increased sugar cravings. Instead, opt for drinks sweetened with naturally derived zero-calorie sweeteners like stevia or erythritol.
- Juices and Flavored Waters: Be cautious with fruit and vegetable juices. While lemon and lime juices are low in carbs and can help flavor water or other beverages, most fruit and vegetable juices contain high amounts of sugar. Instead, consider drinks flavored with small amounts of real fruit juice, which add flavor and sweetness while keeping carb counts low.
- Plant-based Milk: Cow’s milk isn’t recommended on keto due to its natural sugar content. However, plant-based milk such as almond, coconut, macadamia nut, and flaxseed milk are typically keto-friendly.
- Energy Drinks and Sports Drinks: While some energy drinks are keto-friendly, many popular brands use artificial sweeteners. It’s preferable to choose options sweetened with natural zero-calorie sweeteners. For sports drinks, many are high in sugar. Keto-friendly versions such as Gatorade Zero and Powerade Zero are available, but they also use artificial sweeteners. Alternatives include electrolyte powders sweetened with stevia that you can mix into water.
- Alcoholic Drinks: Low-carb beer, hard seltzers, and hard liquor are all keto-friendly. However, be cautious with mixed drinks, which often contain sugar from fruit juices or soda. Flavored liquors might also contain added sugars.
Remember, everyone’s body reacts differently, so it’s important to monitor your own responses to different drinks and adjust your choices as necessary. It’s also recommended to consult with a healthcare provider or a dietitian experienced in ketogenic diets to ensure that you’re getting the nutrients you need in a safe and healthy manner.
Frequently asked questions (FAQ)
Got more questions about the best keto-friendly drinks? Check out some commonly asked questions about this topic below.
What are some of the top keto drinks for hydration?
One can find an array of options when it comes to keto-friendly hydration. Water is, of course, the prime choice. But, in addition to it, other good choices are green tea, coffee, and bone broth. Low-sugar and sugar-free beverages also count, like unsweetened almond milk, coconut water, and sparkling water. Just be careful with the last one, avoid any artificial sweeteners.
Can homemade keto drinks offer similar benefits as store-bought options?
Absolutely! With the right ingredients and guidance, you can prepare nutritionally rich keto drinks at home. Some popular homemade keto drinks include keto smoothies made with unsweetened nut milks, leafy greens, and healthy fats like avocado or MCT oil. Plus, making your own drinks gives you control over the ingredients, allowing you to avoid any additives present in some store-bought drinks.
How do you choose the right store-bought keto drinks?
While buying store-bought keto drinks, check the nutritional label carefully. The key is to avoid drinks with high sugar content or artificial sweeteners, which can disrupt ketosis. Also, look for drinks that provide a good source of electrolytes, as maintaining electrolyte balance is critical on a keto diet. Choosing drinks with natural ingredients is another thumb rule. When in doubt, opt for drinks specifically labeled as ‘keto-friendly’.
Final Word
Have you discovered a new favorite from our list of the best keto drinks? Or perhaps you’ve been inspired to try your hand at creating your own concoctions at home? Whatever your takeaways, we hope this guide has been enlightening and helpful. We’d love it if you’d share this guide with a friend who might also benefit from these tips. And remember, our blog is packed with insights and advice to help you navigate the ins and outs of keto and beyond. Stay tuned for more!