Keto-Friendly Water: Best Flavors To Try

When on the keto diet, it's important to stay hydrated by drinking plenty of water. However, drinking plain water can get boring, so here are some ways to add some flavour to your H2O while staying keto-friendly. You can add a squeeze of lemon or lime juice, or infuse your water with fruits and herbs like cucumber, watermelon, strawberries, basil, or mint. You can also make your own sparkling water at home using a carbonator. Additionally, there are keto-friendly water enhancers and drink mixes available, such as Stur, Mio, and Skinny Girl. These products typically have zero calories and sugar and come in a variety of flavours.

Lemon or lime juice

Lemon and lime juice are excellent ways to flavour water when on a keto diet. They are low in carbs but full of flavour. You can add them to plain water or other beverages, such as hot or iced tea, to liven up the taste.

Lemon and lime juice can be used to make keto-friendly fruit-infused water. For example, you can add a few slices of lemon and a sprig of fresh mint to water for a refreshing lemon mint infusion. Alternatively, add a lime wedge and a slice of fresh, peeled ginger for a lime ginger infusion with a kick.

You can also find lemon and lime juice in powdered or liquid form as water enhancers. These typically contain zero calories and sugar and can be easily added to bottled or tap water. Some popular water enhancer brands that offer lemon and lime flavours include Mio, True Lemon, and Crystal Light.

In addition to water, you can also add lemon or lime juice to hot or iced tea. Tea is a keto-friendly beverage that contains negligible calories and carbs. Just be mindful of what you add to your tea, as high-carb additions like regular milk, sweetened creamers, sugar, and honey should be avoided.

Sparkling water

Firstly, sparkling water is a keto-friendly way to replace sugary sodas. It is typically unsweetened and free of calories, carbs, and additives, making it a healthier choice. Some popular brands of sparkling water include La Croix, Perrier, and Aura Bora. These options are vegan and gluten-free, with no artificial sweeteners, making them a perfect fit for the keto diet.

Secondly, sparkling water may offer some health benefits, particularly for digestion and heart health. Research suggests that it can improve swallowing ability and reduce symptoms of constipation. It may also boost feelings of fullness, helping to enhance satiety after meals. Additionally, some studies indicate that sparkling water can positively impact heart health by reducing 'bad' LDL cholesterol and inflammation, thereby potentially lowering the risk of heart disease.

When it comes to dental and bone health, there is limited evidence to suggest that sparkling water is harmful. In fact, one study found that sparkling mineral water caused only slightly more enamel loss than still water, while sugary sodas were far more detrimental. Another study showed that cola drinks, not carbonated water, were associated with lower bone mineral density.

Overall, sparkling water is a great option to stay hydrated while on a keto diet. It offers a fun, bubbly sensation without the negative health impacts of sugary drinks. So, if you're looking for a tasty and keto-friendly beverage, sparkling water is an excellent choice.

Keto-friendly water enhancers

Water is the best option when on a keto diet, but sometimes you may want to add a little flavour. Here are some keto-friendly ways to do so:

Fruit-infused water

A great alternative to plain water is fruit-infused water. These are made with healthy ingredients like berries, vegetables, and herbs. You can make these by adding all the ingredients to a large infuser pitcher and letting it steep in the refrigerator for a few hours, or even overnight. The longer it sits, the more flavourful the water will be. Some flavour combinations you could try are:

• Strawberry Cucumber
• Blackberry Basil
• Lemon Mint
• Lime Ginger
• Grapefruit Rosemary

Water enhancers and drink mixes

You can also add keto-friendly water enhancers and drink mixes. These come as liquid drops or powdered mixes. Look for those that contain zero calories and sugar. Some brands to look out for are:

• Mio drops: Lots of flavours to choose from, including an Energy variety with added caffeine.
• Skinny Girl: Naturally sweetened, with flavours like Blueberry Acai and Pineapple Coconut.
• Sweetleaf Stevia drops: Sweetened with stevia.
• True Lemon powder sachets: Real crystallised lemon, without added sweeteners.
• Crystal Light: Easy to find in your local grocery store.
• Stur: Sweetened with stevia and flavoured with real fruit extracts.
• Propel powdered mix: Provides some electrolytes and vitamins.
• Amata: Naturally sweetened with monk fruit and stevia.
• Splenda Liquid Water Enhancer Drops: Sugar-free and zero calories.

Coffee and tea

Black coffee and unsweetened tea are great beverage choices on the keto diet. On their own, they contain zero sugar and only 2 calories per cup. However, be careful with what you add to them. Suitable additions include heavy cream, unsweetened plant-based creamers, zero-calorie sweeteners, and sugar-free flavouring syrups.

Keto-friendly alcoholic drinks

While it is best to limit alcohol consumption on any diet, it is possible to drink certain types of alcoholic beverages on keto if they are low-carb. Here are some ideas for keto-friendly alcoholic drinks:

Spirits

Spirits such as vodka, rum, whiskey, gin, and tequila are naturally carb-free and appropriate for the keto diet. A shot of spirit contains zero net carbs, but watch out for flavoured spirits and sugary mixers. Try drinking spirits straight, or use a zero-carb mixer like soda water or diet soda.

Wine

Champagne is the best wine for keto because it is a dry wine, so most of the sugar is converted to alcohol during the fermentation process. One 4-ounce glass of champagne contains 90 calories and just 3 grams of carbs and 1 gram of sugar. Dry red wine is also a good option, with less than 4 grams of carbs per 5-ounce pour.

Beer

Beer is typically high in carbs, but some ultra-light beers are keto-friendly. Budweiser Select 55, Michelob Ultra, and Miller 64 are some of the lowest-carb beers, with 2-3 grams of net carbs per 12-ounce bottle.

Cocktails

Cocktails can be made keto-friendly by using spirits and low-carb mixers. Vodka soda with lime, a vodka martini, or a tequila lime soda are all good options. Be careful with tonic water, as it contains added sugar.

Other ideas

• Sugar-free Jell-O shots
• Spiked still water
• Vodka with sugar-free Powerade
• Spiked eggnog: Kraken or Chairman's Reserve Spiced in a mix of cream and water with nutmeg and a splash of vanilla
• Deep Eddy's Vodka (Lemon) with La Croix Berry Sparkling Water
• Mezcal on its own
• Caipirinha: cachaça, lime juice, ice, and a sweetener such as swerve
• Pisco sour: whipped egg white, angostura, liquid sweetener, and lemon juice
• Ti punch: rhum, sweetener, and lemon juice
• Royal mojito: rhum, champagne, sweetener, ice, lemon juice, and mint

What to avoid

High-sugar drinks are best avoided on keto, including cocktails with simple syrup, drinks mixed with juice or regular soda, frozen drinks, most beers and wines, and cocktails with fruit juice. Beer is especially high in carbs, as it contains sugars from wheat that aren't fermented into ethanol.

Flavours for water

If you are looking for some flavour ideas for water, here are some suggestions:

• Lemon
• Lime
• Strawberry and cucumber
• Blackberry and basil
• Grapefruit and rosemary
• Mint

Keto-friendly milk alternatives

Milk is not considered keto-friendly because it contains natural sugar. However, there are several plant-based milk alternatives that are perfect for a keto diet.

Unsweetened plant-based milk alternatives

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk are all keto-friendly options.

Dairy-based milk alternatives

Heavy cream or heavy whipping cream are the best keto-friendly, dairy-based milk substitutes.

Making your own milk alternatives

If you're struggling to find a keto-friendly milk alternative, you can try making it yourself. For homemade keto nut milk, soak a cup of raw nuts overnight, then rinse and add to a blender with four cups of filtered water. Drain the mixture through a muslin cloth or nut bag, squeezing out the nut milk from the pulp. You can also add flavourings such as sugar-free vanilla extract, cinnamon, or cocoa powder.

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