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Home arrow Nutrition arrow Keto Diet arrow 13 Delicious Keto Drinks to Satisfy Your Thirst

13 Delicious Keto Drinks to Satisfy Your Thirst

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Written by Edibel Quintero, RD
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Fact checked by Rosmy Barrios, MD
Last update: October 5, 2023
8 min read 1077 Views 0 Comments
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If you are on keto, it is important to stay hydrated by selecting keto drinks that quench your thirst. But which keto-friendly drinks are the best, and which are low-carb options? Find out in this article.

Keto drinks

If you are adjusting to ketosis, choosing keto drinks is not always easy. It can be difficult to know which drinks you need to avoid, but you must still know which drinks contain ingredients that will take you out of ketosis. 

You may wonder which drinks are carbohydrate-free and which are low-carb options. You may also want to know how many net carbohydrates the best keto drinks contain. Despite these challenges, choosing keto drinks does not have to be impossible.

In this article, we will examine 13 keto drinks that will help you stay hydrated and remain in ketosis. Read on for the crucial facts.

keto food drinks
Health Reporter edit

13 Best Keto Drinks for Staying in Ketosis

If you are seeking a larger variety in your keto beverage options or are concerned about taste fatigue on keto, this list of 13 refreshing keto drinks will offer you plenty of ideas. Check the list for more information on each drink’s net carbohydrate content.

#1 Water

Water is the optimum thirst-quenching keto drink as it is a beverage that contains no carbohydrates. You can remain in ketosis, cleanse your palate, and live a long, healthy, vibrant life when you drink plenty of water as part of your low-carb diet.

This beverage is vital for keto dieters for a single crucial reason: this diet can make you dehydrated. As your body excretes excessive ketones through the kidneys, your body loses water. Replenishing this water is vital.

Regarding the amount of water you should consume, the recommendation is ~15 cups of fluids for men and ~11 cups for women.

#2 Sparkling water

No matter whether you select sparkling water or a still option, the net carbohydrate content is the same: neither of these options contains carbohydrates. If they are unsweetened, they are ideal for ketosis

Manufacturers carbonate water from natural mineral springs or use carbon dioxide gas during manufacturing, which is the main difference between still and sparkling water. The latter is an extra option if you are looking to refresh your palate.

Add a slice of lime, lemon, or orange to give your sparkling water some natural flavor.

#3 Black coffee

If you wonder whether black coffee interferes with ketosis, it does not. You can include black coffee as part of your keto diet. When drinking keto drinks, you must ensure you consume less than 50 grams of carbs a day; therefore, consider adding a keto-friendly sweetener such as Stevia or erythritol for a sweeter taste.

It may surprise you that black coffee has several health benefits. It can counter diabetes and cardiovascular problems. It is an energizing drink to which you may add unsweetened almond milk if you find it unpalatable on its own.

#4 Tea

Tea containing low carb amounts complies with the keto diet, so it may be one of the alternative keto drinks you may want to consume. However, it is still important to heed warnings related to sweeteners. 

By adding sweeteners to tea, you still retain cravings for sweet tastes. If you do add them, consider options, such as Stevia or erythritol.

If you want to know which tea is the optimum keto drink, green and matcha teas are ideal choices for weight loss. These options are rich in antioxidants, and various studies suggest consuming green tea that contains 100–460mg of epigallocatechin gallate (EGCG) can effectively reduce body weight.

#5 Diet soda

Diet sodas have become a popular alternative for keto dieters watching their waistlines since their ingredients contain natural sweeteners instead of ordinary sodas’ incredibly high sugar content.

Although diet sodas are one of the keto drinks you may consider, keep in mind that some that contain sucralose can affect insulin and glucose responses. For this reason, when choosing a soda, select one that contains Stevia, which does not affect glucose levels.

Some studies also indicate that the artificial sweeteners in these beverages may even alter metabolic processes and appetite regulation. To sum up, diet soda is keto-compliant, but remember that these drinks can harm your health and cause weight gain.

#6 Zero-sugar energy drinks

As they do not contain sugar and have very few carbohydrates, zero-sugar energy drinks will not break ketosis when consumed in moderation. Some of these beverages contain as little as 2.52 grams of carbs per 12-ounce can.

However, consuming too many zero-sugar energy drinks is not healthy. These drinks can increase blood pressure due to their high caffeine content and cause several detrimental neurological effects, such as muscle twitching.

The high caffeine content in these drinks also causes enhanced diuresis, which refers to increased urine production. As your kidneys work to excrete the caffeine, you may lose water and experience dehydration. 

Due to the increased dehydration, you may experience, it’s vital to avoid consuming zero-energy drinks during prolonged exercise. You must also drink enough water if you do consume these drinks – ~15 cups (3.7 liters) per day if you are a man and ~11 cups (2.7 liters) if you are a woman.

#7 Zero-sugar sports drinks

Many zero-sugar sports drinks or electrolyte powder alternatives are keto-friendly as they are sweetened with Stevia, contain no sugar, and have no carbs. 

Drinking electrolyte powder or zero-sugar sports drinks is one of the fastest ways to replenish lost sodium or potassium electrolytes after exercise or combat dehydration after working out. 

#8 Hemp milk

Since it is free of ingredients that are not keto-friendly, hemp milk is suitable for a ketogenic diet. It’s a non-dairy drink made by combining water and seeds from the hemp plant, and it contains low carb amounts and no artificial sweeteners. 

Some nutrients you can get from unsweetened hemp milk include protein and fiber. In terms of carbs, this beverage contains approximately 0.5–1 grams of carbohydrates per cup. 

There are several ways to consume hemp milk. You may choose to use it with keto granola. You may also consider drinking it in a keto-friendly smoothie with fresh ingredients, such as avocado or coconut cream.

#9 Unsweetened almond milk

Unsweetened almond milk is a plant-based beverage, so it does not contain lactose or dairy components. You can make this keto drink yourself by soaking almonds, blending the mixture, and removing the solid parts.

Since unsweetened almond milk does not contain lactose, it is ideal if you are lactose intolerant or have dairy allergies.

This beverage also has various health benefits and may even support weight loss goals. It contains several nutrients, such as vitamin D, which can reduce inflammation, and it can also benefit those with vitamin D deficiencies.

Unsweetened almond milk contains low carb amounts. One cup contains approximately 1 gram of carbohydrates. Since it contains low carbs, this beverage will not break ketosis.

#10 Chicken broth

Chicken broth is a tasty food that will not take you out of ketosis. One of its main benefits is that it is rich in protein.

The best reason to consume chicken broth on a keto diet is to ensure your body gets the natural sodium electrolytes it contains. These electrolytes counteract keto flu and are especially beneficial when trying to rehydrate your body.

Chicken broth is ideal for reducing inflammation due to the carnosine in the broth and can help with weight loss.

#11 Wine

Red and white wine are suitable for a keto diet because they are low in carbohydrates. The main source of carbohydrates in wine is unfermented sugar; these residual sugars are converted into carbohydrates.

However, wine surprisingly has a few health benefits. Its antioxidants may help prevent coronary heart disease and protect the lining of your blood vessels through the polyphenol known as resveratrol. This ingredient lowers lipoprotein cholesterol and prevents blood clots.

It is important to drink in moderation. Men should limit their alcohol intake to 2 drinks or less and women to 1 drink or less.

#12 Light beer

You can consume light beer as part of a keto diet. This drink contains low net carbohydrates.

Moderate consumption of light beer can lead to improved blood sugar control. However, it is still important to drink these drinks responsibly. Too much alcohol, such as light beer, can inhibit nutrient absorption and lead to  weight gain.

#13 Coconut milk

Coconut milk is a creamy dairy substitute that is high in fat but low in carbohydrates. This drink contains 2.92 grams of net carbs. 

You may be wondering if this drink is ideal for a strict keto diet. It is acceptable for keto as you can drink coconut milk and still avoid consuming too many carbohydrates.

However, to stay in ketosis and achieve the best weight loss results, keep coconut milk portion sizes small, choose options with low net carbs, and avoid options with added sugar.

Can You Drink Alcohol on Keto?

If you choose a low-carb alcoholic beverage, it is possible to drink alcohol occasionally on keto. Some alcoholic beverages are better for maintaining ketosis than others because they contain fewer carbohydrates.

For example, a glass of wine contains between 1–2 grams of carbohydrates, while spirits, such as whisky and vodka, contain zero carbohydrates. In this case, spirits are a more keto-friendly option than wine. 

Although you can drink alcohol on keto, it is important to drink it in moderation and follow the guidelines for alcohol intake. You also need to remember that drinking sugary mixers or fruit juice with your alcoholic drink can increase your carbohydrate intake, which can take you out of ketosis. 

What Is the Best Keto Drink to Lose Weight?

The best keto drink for weight loss is water or sparkling water. They contain zero calories and zero net carbs, meaning you will not break ketosis when you consume them.

These beverages are the best keto drinks for weight loss because they make you feel fuller and mitigate the need to overeat or consume extra calories. 

Since burning fat is crucial for weight loss on the keto diet, it is important to consume keto drinks that will not interrupt this process. Sticking to water and sparkling water will ensure your body’s fat-burning process remains uninterrupted, which will help you achieve your weight loss goal.

A Word From Our Nutritionist

If you are considering switching to the keto diet, remember that reducing your carbohydrate intake is essential. When choosing drinks, low-carb drinks are the best choice for this diet as this diet option requires your body to burn fat instead of carbohydrates.

Remember to completely avoid sugar on keto – honey, maltodextrin, syrup, and other sugar sources will kick you out of ketosis.

As you transition to the keto diet, after about 2-7 days on the diet, you may experience keto flu. This is a set of symptoms such as nausea, headaches, and a foggy brain, which are the result of entering the metabolic state of fat burning. However, consuming the best keto drinks can help alleviate these symptoms.

Conclusion

When choosing drinks on keto, it is best to avoid high-sugar drinks altogether, as they are not keto-compliant. Always remember one key rule: drinks with as close to zero grams of net carbohydrates as possible are top keto options.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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HR_author_photo_Edibel
Written by Edibel Quintero, RD
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: October 5, 2023
8 min read 1077 Views 0 Comments
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