Staying hydrated is important on any diet and keto is no exception.
As cliché as it may sound, water is almost always the best option when it comes to hydration. However, there are lots of “keto drinks” that you can safely drink on keto to complement your diet. But beware, picking the wrong options can result in setbacks.
With that said, let’s explore the best and the worst drinks on keto.
Table of contents
The importance of hydration
Water is essential. As you may remember from biology class, the human body is composed of approximately 60-75% water. You should therefore consume water at regular intervals throughout the day, to ensure optimal health[1].
But how much water should you drink? The recommended daily intake of water varies depending on a number of factors, including sex, activity level, age and weather conditions. However, most health organisations recommend approximately 2.5 – 4 litres of fluids per day[2].
When dieting, drinking plenty of water can be beneficial beyond hydration. For example, there is some evidence that drinking water before meals may suppress appetite, resulting in reduced caloric intake[3][4].
Why water is important to drink on keto
Water is even more important on the keto diet.
When first starting keto, you may feel thirstier than usual. This is due to the way carbohydrate molecules interact with water and are stored in the body[5].
When a person consumes excess carbs, they are stored in the liver and muscles as glycogen. Importantly, glycogen in stored in a hydrated form. Therefore, for every gram of glycogen stored, 3 grams of water are also stored[5][6]. So a regular person eating a moderate / high carb diet, is holding onto additional water weight.
On keto however, the restriction of carbs means these glycogen stores are mobilised. The mobilised glycogen is subsequently utilised for energy, while the water molecules are lost through urine. This is often why increased urination is also observed on keto[5][6].
Due to this loss of water, dehydration can be more of a concern. It’s therefore even more important to regularly drink water when following keto. You should also consider adding a small amount of salt with your water, to replace lost electrolytes[5].
While water is the best choice, there are numerous other drinks that are great for keto. Remember, many drinks such as tea are composed primarily of water. This means you can get your total amount of water from a number of different beverages.
3 key factors to determine what to assess keto drinks
Before we dive into the best and worst keto drinks, let’s discuss what makes a drink suitable for the keto diet.
There are 3 main factors that make a beverage keto[5][7].
- Low carbohydrates (low sugar): Drinks that have a low number of carbs will not lead to an increase in blood sugar. This is the most important factor[5].
- Low-moderate alcohol content: While small amounts of alcohol will not greatly impact ketosis, alcohol will be preferentially metabolised. Small amounts of alcohol will pause ketosis, while large amounts can have a more significant impact[7].
- High water content: Hydration is essential, and a beverage with higher water content is also likely to be lower in calories.
Out of the 3, low carbs is the most essential for a drink to be classed as keto.
If you find a beverage that ticks all three boxes, it’s a safe bet to assume its keto-friendly. Enough with the theory, let’s dive in to the best and worst drinks for keto.
Best keto drinks
Water
With no surprise, water is the clear winner when it comes to hydration. It is completely carb and calorie-free, and provides the body with hydration. Variations include the addition of lemon, which can lead to an improved glycemic response, or cucumber for some extra flavour[9].
While drinking water is essential, it’s important to maintain an electrolyte balance. Try adding a bit of Himalayan salt to your water for added electrolytes.
Veggie smoothies
Per serving (250ml / 8.5fl oz)[10]:
Calories: 192
Protein: 5.9g
Fat: 14.3g
Carbohydrates: 12.6g
Sugars: 5.55g
Fibre: 6.05g
Vegetable smoothies are a great way to add vital vitamins and minerals to your diet.
Keto-friendly vegetable smoothies are created by utilising very low carbohydrate vegetables as well as water or milk*. Now remember, by blending the vegetables, you can add a lot more into a glass of smoothie. As a result, its key to avoid using lots of higher carb vegetables[11].
The core ingredients in these smoothies should be leafy greens such as kale, spinach, Swiss chard and bok choy. Fats can also be added to provide some additional texture; a good example is avocado.
By combining these ingredients, you can make a healthy keto-friendly smoothie. However, if this doesn’t do it for you, you can always sweeten it up. Try adding some natural sweeteners like erythritol or stevia to add some sweetness without the sugar[12].
*Milk options can include low carb nut milks, such as almond, cashew or coconut milk.
Coffee (black)
Per serving (250ml / 8.5fl oz)[13]:
Calories: 2
Protein: 0g
Fat: 0g
Carbohydrates: 0g
Sugars: 0g
Fibre: 0g
Black coffee is a great drink that can be enjoyed on the keto diet.
Coffee contains almost no carbs and is very low in calories, making it a great drink option on the keto diet.
Globally, coffee is one of the most popular beverages and is fortunately compatible with the keto diet (yay!). That’s great news for anyone who struggles to find energy in the morning, as coffee contains high amounts of caffeine[14].
While caffeine is associated with increased mental alertness, it has also been shown to have additional benefits.
For example, a systematic review of over 60 studies was conducted to examine the effects of caffeine consumption on cognitive decline. Overall, a large proportion of studies showed that moderate caffeine consumption leads to improvements in cognitive function and dementia[15].
Aside from the caffeine content, coffee itself has been associated with numerous other health benefits. These include potential improvements in both neurological and metabolic diseases, including Parkinson’s disease and type II diabetes[16].
Coffee clearly is a great choice for the keto diet, but it’s important to stick to the right options. Black coffee variations such as Americano, espresso and iced black coffee should be your go-to options. If you find that slightly too bitter for you, it’s always possible to add a bit of sweetener, such as stevia.
We often get questions about adding creamer to coffees on keto. Sugar-free creamer is high in fat and low in carbs, so is technically keto-friendly. Remember though, creamer has a lot of calories, and regular consumption can lead to weight gain.
Tea (Black / Oolong / Green)
Per serving (250ml / 8.5fl oz)[17]:
Calories: 0
Protein: 0g
Fat: 0g
Carbohydrates: 0g
Sugars: 0g
Fibre: 0g
Low carb teas are a great option on the keto diet
Tea is widely consumed throughout the world and is made by adding boiling water to tea leaves[18].
There are different types of tea, but the common factor is leaves of the Camellia sinensis plant. The main types of tea are black, oolong and green tea[18].
All the teas are made from the same leaves, with the difference being the length and completeness of the withering and oxidation process. Black tea has undergone the most extensive oxidation, leading to the strongest flavour. Green tea on the other hand has the least amount of oxidation, with oolong tea residing in the middle, with partial oxidation[18].
Tea contains caffeine in addition to beneficials phytochemicals.
Similarly to coffee, tea contains caffeine. As described above, moderate caffeine consumption is associated with a number of health improvements. There are of course numerous decaffeinated options, if that is your preference[19].
Tea is also rich in phytochemicals such as polyphenols. Polyphenols have antioxidant effects as well as anti-inflammatory properties[19].
When it comes to tea, opt for options without sugar to keep the carb content low. Like with coffee, you can add natural sweeteners to satisfy your sweet tooth.
Bone broth
Per serving (250ml / 8.5fl oz)[20]:
Calories: 41
Protein: 9g
Fat: 0g
Carbohydrates: 0g
Sugars: 0g
Fibre: 0g
Keto drinks like bone broth are a great source of amino acids
Bone broth is a nutrient-rich drink that can be consumed on the keto diet. The prolonged cooking of bones and connective tissue in hot water allows the release of amino acids as well as numerous vitamins and minerals.
Chicken, lamb and beef are all good options for making bone broth. Low carb spices can be combined to create a very flavourful hot beverage. What’s more, its keto-friendly! As it’s directly made from animal bones and connective tissue, there are no carbs, only keto-friendly proteins and some fats.
On top of this, bone broth may also provide anti-inflammatory benefits. A study in mice found that bone broth consumption was associated with reduced inflammation in mice models of ulcerative colitis (a type of inflammatory bowel disease)[21].
Protein shakes
Per serving* (250ml 8.5fl oz)[22]:
Calories: 140
Protein: 20g
Fat: 4.5g
Carbohydrates: 4g
Sugars: 0g
Fibre: 3g
*illustrative example – different brands will have different nutritional compositions
Protein shakes, specifically whey protein, are a hugely popular choice for people who perform resistance training. It contains protein, which is broken into its constituent amino acids, allowing for faster post-workout digestion.
Protein shakes can be a great way to supplement your keto diet, particularly if you perform high-intensity weight training. During weight training, muscle tissues experience micro-tears, priming the muscle to grow back stronger. To do this, the muscle needs amino acids, which is why adding a protein shake can be a great option[23].
There are many protein shakes on the market (including vegan options if you’re following a vegan keto diet) so it’s important to pick the right ones. Protein shakes providing all the essential amnio acids, with low carbs, are the best options.
Unsweetened nut milks
Almond milk
Per serving (250ml / 8.5 fl oz)[24]:
Calories: 37
Protein: 1.3g
Fat: 3g
Carbohydrates: 0.8g
Sugars: 0g
Fibre: 0g
Cashew milk
Per serving (250ml / 8.5 fl oz)[25]:
Calories: 130
Protein: 4g
Fat: 10g
Carbohydrates: 7g
Sugars: 1g
Fibre: 0g
Coconut milk
Per serving (250ml / 8.5 fl oz)[26]:
Calories: 76
Protein: 0.5g
Fat: 5.1g
Carbohydrates: 7.1g
Sugars: 6.1g
Fibre: 0g
Low carbohydrate dairy-free milks are awesome keto drinks for vegans
Nut milks, such as almond, cashew and coconut milk, have become increasingly popular over the last 5 years. This is largely due to the increasing popularity of vegan diets, combined with more individuals trying to cut their dairy intake. Nut milks are not just for vegans!
Nut milks are a great alternative to traditional milk, and are keto-friendly due to their low carbohydrate content. These keto drinks created through a blending process of nuts and water, resulting in a milk-substitute, which is subsequently homogenised for texture[27].
As the primary ingredients are nuts and water, the nutritional composition of the nut milks resembles that of their constituent nuts. In reality, a large proportion of the milks is water, further diluting the nutritional profile. As a result, nut milks tend to be low in carbohydrates and therefore ideal for the keto diet[24][25][26].
Diet soft drinks - controversial
Per serving (350ml / 12 fl oz)[28]:
Calories: 7
Protein: 0.4g
Fat: 0g
Carbohydrates: 1g
Sugars: 0g
Fibre: 0g
Diet soft drinks emerged with the marketing of Diet Coke and have since taken the world by storm. With many people looking for ways to reduce sugar in their diets, diet soft drinks offer a solution.
If we take a look at the 3 core factors for a keto drink, low carbs, low alcohol and high water content, diet soft drinks hit them all. However, this is not without controversy.
The reason for the controversy is the disputed health effects of the sugar substitutes, sweeteners, that are used in most diet drinks. Mand sugar-free soft drinks contain artificial sweeteners, such as aspartame and sucralose. These are chemically synthesised and designed to bind to sweetness receptors in the mouth and tongue, mimicking the taste of sugar[29].
However, artificial sweeteners are non-nutritive as the body cannot digest them, resulting in close to zero calories[29].
Concerns have been raised about the potential health effects of these artificial sweeteners, especially since they are now so widespread. For example, studies have shown that sweeteners can impact glucose metabolism and alter the gut microbiota composition[30].
While this may seem concerning, occasional consumption of diet sodas is unlikely to impact your keto diet. More importantly, artificial sweeteners are not the only option. Natural sweeteners such as stevia can also be used as a sugar-substitute. These sweeteners are naturally derived from plants and are generally viewed more favourably[12][31].
>Learn more about artificial sweeteners here.
>You can also check out our guide to natural sweeteners here.
Worst keto drinks
There are many great drink options for the keto diet, so there’s no need to solely consume water. However, be mindful of added sugars that can quickly make a keto-friendly beverage, well…less keto-friendly.
Now that you’ve got an idea about which drinks are best, let’s explore the drinks you definitely want to avoid.
Soft drinks
Per serving (350ml / 12fl oz)[32]:
Calories: 156
Protein: 0g
Fat: 0g
Carbohydrates: 38.7g
Sugars: 37g
Fibre: 0g
When it comes to soft drinks, its best to opt for sugar-free options.
Regular soft drinks such as Coke and Fanta, contain significant amounts of sugar and should be entirely avoided on keto.
A typical can of soft drink contains around 35g of carbs, which if consumed in one go, is more than enough to temporarily kick you out of ketosis. It may seem obvious, but volume matters. The more you drink of a soft drink, the greater the amount of sugar you consume[5][32].
Consuming very large amounts of sugar can kick you out of ketosis for days and have a significant detrimental impact your diet. It’s even more important for people with pre-diabetes or insulin resistance to stay away from sugary beverages, given their reduced ability to synthesise insulin[5][32].
Fruit juices
Per serving* (250ml / 8.5fl oz)[33]:
Calories: 117
Protein: 1.9g
Fat: 0.8g
Carbohydrates: 25.3g
Sugars: 20.3g
Fibre: 0.75g
*Example for orange juice
While fruit may seem like a healthy choice, fruit juices should be avoided on keto.
Most juices only contain a small fraction of fruit, with the rest composed of assorted flavourings and preservatives. Not to mention, sugar!
An average glass of orange juice contains 25g of sugar. That’s not as bad as soft drinks, but definitely not keto-friendly.
Even juices that are made from 100% fruit should be avoided on keto. That’s because most fruits contain sugar, which while ‘natural,’ still impacts blood sugar and insulin levels. What’s more, you’ll need to extract the juice from a lot more fruit than you might think. For example, to make 1 cup of orange juice, you’d expect to use around 3-4 oranges[34].
Juices are actually worse for keto than the fruits they are made from. That’s because when extracting the juice, most of the fibre (which slows digestion and leads to delayed rises in blood sugar) is removed[34][35]. This means there is a much more rapid rise in blood sugar, hence a higher glycemic index[35].
Definitely to be avoided on keto. Instead try vegetable juices, but ensure you stick to low carb options.
Alcohol
Vodka
Per serving (42ml / 1.5fl oz)[36]:
Calories: 97
Protein: 0g
Fat: 0g
Carbohydrates: 0g
Sugars: 0g
Fibre: 0g
Beer
Per serving (480ml / 16fl oz)[37]:
Calories: 206
Protein: 2.2g
Fat: 0g
Carbohydrates: 17g
Sugars: 0g
Fibre: 0g
Cocktail – daiquiri
Per serving (225ml / 7.5fl oz)[38]:
Calories: 268
Protein: 0.2g
Fat: 0.2g
Carbohydrates: 35.1g
Sugars: 33.5g
Fibre: 0.2g
Although small amounts of alcohol won’t significantly impact ketosis, there are many alcoholic beverages that are high in carbs.
Pure forms of alcohol found in spirits (such as whiskey or vodka) do not contain carbohydrates, but can lead to a temporary halt in ketosis. This is because alcohol is preferentially metabolised, which puts other forms of energy metabolism on the back-burner[39].
This isn’t a real issue with small amounts of alcohol, but can quickly get out of hand. It’s also important to remember that alcohol consumption is linked with numerous health conditions and if consumed, should be enjoyed in moderation[39][40].
In contrast to spirits, many alcoholic beverages contain a substantial amount of carbohydrates. Traditional beer contains high carb ingredients such as hops and barley. This results in a pint of beer containing around 20g of carbs. Drink 2 pints and you’re already at your daily carb limit[37].
Similarly, drinks that contain sugary mixers, e.g. cocktails, are unsuitable for keto. These drinks can contain lots of sugar, which can easily add-up. It possible to reduce this impact by substituting sugary mixers for sugar-free options[38].
If you’re going have a drink, its best to stick to low carb options, such as spirits.
>Check out this article to learn about keto alcoholic drinks
Milkshakes and high-sugar beverages
Per serving* (16 fl oz /480ml)[41]:
Calories: 398
Protein: 12g
Fat: 20g
Carbohydrates: 49.9g
Sugars: 47g
Fibre: 1.9g
*Example for chocolate milkshake
Beverages such as milkshakes and sugary coffees (think Frappuccino from Starbucks) contain more sugar than soft drinks and pack a crazy amount of calories. There is a huge amount of advice stating that you shouldn’t drink your calories, and it’s easy to see why[41].
These sugary beverages often contain much more sugar than people realise, which can seriously impact your diet and weight loss efforts[41].
Consuming even one of these beverages is more than enough to tip the scales and kick you out of ketosis. Most of these drinks are empty calories, offering no nutritional benefit outside of energy. That means few beneficial vitamins and minerals[5].
These sorts of drinks are generally easy to recognise, but you can always read the label to minimise the chances of these sugars sneaking into your diet.
Final remarks
There are many great keto-friendly beverages that can add variety to your diet. Many of these have a number of associated health benefits, giving you more reason to give them a try.
While it may feel complicated at times, you can generally determine if a beverage is beneficial to your keto diet by following the 3 factors mentioned earlier; The most important of these being a low carb content.
Remember, it’s easy to make keto-friendly beverages worse for your diet by adding sugary ingredients. Stick to the core beverages and ensure that the only ingredients you add are low in carbs.
