Keto-Friendly Water: What's The Best Choice?

When it comes to the keto diet, water is the best drink for hydration. The keto diet involves deriving less than 10% of your daily calories from carbs, so it's important to stay away from drinks that are packed with sugar or other sweeteners. Water is a low-carb drink that meets this requirement. In the early stages of a keto diet, the body typically sheds water and minerals at an accelerated rate, so it's important to drink plenty of water and stay hydrated. Tea and coffee are also good keto-friendly options, as long as they are plain and unsweetened.

Mineral water is a great supplement for keto hydration

Mineral Water: A Great Supplement for Keto Hydration

Mineral water is a fantastic way to supplement your hydration on the keto diet. Not only is it a great source of hydration, but it also provides essential minerals that can help support your body's needs while in ketosis.

Mineral water is a natural source of magnesium and calcium, two electrolytes that are crucial for maintaining proper fluid balance in the body. On the keto diet, it is especially important to ensure adequate electrolyte intake, as the body tends to excrete more salt and water during this time.

The Benefits of Magnesium

Magnesium is an essential mineral that plays a vital role in muscle function, energy production, and nerve transmission. It is also involved in regulating blood sugar levels and blood pressure. On the keto diet, magnesium can help prevent muscle cramps, headaches, and constipation, which are common side effects of the diet.

The Benefits of Calcium

Calcium is a mineral known for its role in bone health, but it also has other important functions in the body. It is necessary for muscle contraction, blood clotting, and nerve signaling. Additionally, calcium plays a role in regulating blood pressure and heart function.

The Price of Mineral Water

While mineral water can be more expensive than tap or bottled water, it can be a worthwhile investment for those on the keto diet. If the cost is a concern, you can always opt for occasional mineral water instead of making it your primary source of hydration.

Other Hydration Options on Keto

In addition to mineral water, there are other beverages that can help you stay hydrated on the keto diet. These include regular water, tea, coffee, bone broth, and nut milks. It is important to avoid sweetened drinks, such as fruit juice and soda, as they are high in sugar and carbs.

Final Thoughts

Mineral water is an excellent way to supplement your hydration and electrolyte intake on the keto diet. By providing your body with the minerals it needs, you can help ensure that you stay properly hydrated and avoid some of the common side effects of the keto diet.

Tea and coffee are hydrating

Tea and coffee are both hydrating, despite their caffeine content. While water is the best source of hydration, tea and coffee can also contribute to your daily fluid intake.

According to the National Academies of Sciences, Engineering, and Medicine, women should consume an average of 2.7 litres of total water each day, and men an average of 3.7 litres. However, individual needs may vary, and the best way to assess your hydration status is to look at the colour of your urine. Pale yellow or clear urine indicates adequate hydration, while darker yellow or brown urine suggests dehydration.

The Myth of Caffeine and Dehydration

Caffeine is a diuretic, which stimulates fluid loss through urination, sweating, or breathing out water vapour. However, the diuretic effect of caffeine is mild, and the body quickly compensates for any fluid loss. Therefore, tea and coffee do not dehydrate you, and can be included as part of your daily fluid intake.

Tea and Coffee: How Hydrating Are They?

Tea and coffee are mostly water, so they can be hydrating. However, they are not as hydrating as plain water, as they contain caffeine and other additives. For example, black tea has zero net carbs, but adding milk or sugar will increase the calorie count. Herbal teas do not contain any caffeine and can be counted as a full cup of water towards your daily fluid intake.

Keto-Friendly Tea and Coffee

When following a keto diet, it is important to be mindful of hidden sugars that can kick you out of ketosis. Tea and coffee can be consumed in abundance on a keto diet, as long as they are not loaded with sugar or other high-carb additives. For example, a pumpkin spice latte from Starbucks is packed with carbs and will quickly exceed your daily carb limit. Instead, opt for plain black tea or coffee, or add a splash of heavy cream or a keto-friendly sweetener.

Alcohol on keto is allowed in moderation

Alcohol on Keto: Allowed in Moderation

If you're on the keto diet, you might be wondering if you can still enjoy a drink. The good news is that alcohol is not strictly forbidden, and you can definitely have the occasional tipple without ruining your progress. That being said, there are a few things to keep in mind to make sure you don't accidentally kick yourself out of ketosis.

Alcohol and Ketosis

When you're in ketosis, your body uses fat for energy instead of glucose. This means that your liver turns fat into energy molecules called ketones. When you drink alcohol, your body prioritises metabolising it, which temporarily halts ketosis and slows down the fat-burning process. This is why drinking alcohol can potentially slow down weight loss.

Choosing the Right Drinks

Not all alcoholic drinks are created equal when it comes to keto. Pure spirits like gin, whisky, vodka, and tequila are all completely free of carbs and added sugar, so they're a good choice. You can drink them straight or mix them with low-carb options like soda water, diet soda, or sugar-free tonic water.

Wine is also an option, as it usually contains fewer than 6 grams of carbs per serving. Go for dry varieties of red, white, or sparkling wine, as they have fewer carbs and sugars than dessert wines. Just make sure to consume them in limited quantities to stay within your daily sugar and carb limits.

Light beers are another option, as they tend to be very low in carbs. Some good choices include Corona Premier, Miller Lite, and Budweiser Select 55.

Cocktails are where it can get a bit tricky. Many cocktails rely on high-carb, sugary ingredients like soda, juice, sweeteners, or syrups. But if you choose your mixers wisely, you can still enjoy a cocktail on keto. Go for low-carb options like diet soda, plain soda water, sugar-free tonic water, or diet cola.

Things to Keep in Mind

Even though there are keto-friendly alcoholic drinks, that doesn't mean they should become a regular part of your routine. Alcoholic drinks, even low-carb varieties, are still rich in "empty" calories and can contribute to weight gain and nutritional deficiencies over time. They can also negatively impact your inhibitions, making it harder to stick to your diet.

It's also important to note that your alcohol tolerance might be lower on keto, so be mindful of how much you're drinking. The keto diet can also lower your inhibitions, so it's easier to overindulge.

Finally, always drink in moderation and monitor your carb intake to ensure you don't accidentally kick yourself out of ketosis.

Smoothies can be keto-friendly

Smoothies are a great way to get a quick and healthy breakfast or snack. While the keto diet limits carbs, there are still plenty of low-carb and nutritious ingredients that you can use to make delicious keto-friendly smoothies.

Ingredients to use

When making a keto smoothie, it's important to choose ingredients that are low in carbs and high in fat. Some great options include:

• Berries: Strawberries, blueberries, and raspberries are lower in carbs than most other fruits and are rich in fiber.
• Avocado: Avocados are high in healthy fats and fiber, making them a great addition to keto smoothies.
• Nut butter: Peanut butter and almond butter are healthy snacks that can be included in keto smoothies, but they should be consumed in moderation to stay in ketosis. Make sure to choose nut butter without added sugar or palm oil.
• Leafy greens: Spinach and kale are low in carbs and can be added to smoothies for a nutritional boost.
• Low-carb milk alternatives: Almond milk, coconut milk, and soy milk are all excellent choices for keto smoothies as they are low in carbs and have a similar texture to traditional milk.
• Healthy fats: MCT oil, coconut oil, and egg yolks can be added to keto smoothies to increase the fat content.
• Protein powder: Adding a scoop of low-carb protein powder can give your smoothie an extra boost of protein.

Sample keto smoothie recipes

• Triple berry avocado breakfast smoothie: Blend together water, frozen mixed berries, avocado, spinach, and hemp seeds for a filling and nutritious breakfast or snack.
• Chocolate peanut butter smoothie: Combine unsweetened almond milk, creamy peanut butter, unsweetened cocoa powder, heavy cream, and ice for a delicious snack or dessert.
• Strawberry zucchini chia smoothie: Replace leafy greens with low-carb zucchini and combine with frozen strawberries, chia seeds, and water for a refreshing smoothie.
• Coconut blackberry mint smoothie: Blend together unsweetened full-fat coconut milk, frozen blackberries, shredded coconut, and fresh mint for a tasty and high-fat smoothie.
• Lemon cucumber green smoothie: This refreshing smoothie combines water, ice, cucumber, spinach or kale, lemon juice, and milled flax seeds for a post-workout drink.
• Cinnamon raspberry breakfast smoothie: Cinnamon brings out the sweet flavors of raspberries in this smoothie, which also includes unsweetened almond milk, spinach or kale, almond butter, and cinnamon.
• Strawberries and cream smoothie: Combine water, frozen strawberries, and heavy cream for a creamy and delicious keto treat.
• Chocolate cauliflower breakfast smoothie: Frozen cauliflower is a surprising but tasty addition to this smoothie, which also includes unsweetened almond or coconut milk, cocoa powder, hemp seeds, and cacao nibs.
• Pumpkin spice smoothie: Pumpkin is a low-carb vegetable that can be added to keto smoothies. Blend together unsweetened coconut or almond milk, pumpkin puree, almond butter, pumpkin pie spice, and ice for a fall-inspired treat.
• Key lime pie smoothie: Cashews, spinach, shredded coconut, lime juice, water, and unsweetened almond milk are blended together to create a healthy and delicious keto smoothie.

Electrolytes are as important as water

Water is the best drink for anyone on a keto diet. However, it's important to remember that a keto diet involves shedding water and minerals at an accelerated rate, which can lead to mild dehydration. Therefore, it is crucial to consume plenty of water and minerals daily.

Electrolytes are essential minerals that help regulate water distribution to the cells, keeping you hydrated. They also play a vital role in regulating muscle contractions, controlling nervous system function, balancing blood pressure, rebuilding damaged tissue, and carrying messages to cells.

• Sodium is crucial for blood pressure and muscle contractions. When the body excretes water, sodium is excreted as well. It is essential for absorbing and transporting nutrients, maintaining fluid balance, and transmitting nerve signals.
• Potassium helps flush out excess sodium and prevents muscle cramps. It is important for the proper functioning of cells, kidneys, heart, muscles, and nerves. A deficiency can lead to muscle cramps, aches, stiffness, digestive issues, mood changes, weakness, and fatigue.
• Magnesium is involved in nerve function, energy production, protein synthesis, blood pressure regulation, and blood sugar control. It is also essential for muscle and nerve function and the regulation of blood sugar and blood pressure. Magnesium deficiencies can lead to muscle cramps, fatigue, weakness, and headaches.
• Calcium plays a direct role in vascular contraction and bone health.
• Bicarbonate is an alkali in the pH buffering system.
• Chloride helps balance fluid inside and outside cells.
• Phosphate/Phosphorus is necessary for the formation of bones and teeth.

When starting a keto diet, it is common to experience symptoms such as brain fog, dizziness, diarrhoea, digestive discomfort, changes in blood pressure, skin rash, and sensitivities due to the "keto flu." These symptoms are often caused by dehydration and electrolyte deficiencies.

To ensure you are getting enough electrolytes, it is recommended to include electrolyte-rich foods in your diet, such as pickle juice, soup, salt, salmon, spinach, and pumpkin seeds. If you are unable to meet your electrolyte needs through diet alone, you may want to consider taking a keto electrolyte supplement.

Remember, staying hydrated and maintaining proper electrolyte balance are crucial for optimising your health and reducing negative side effects while on a keto diet.

Frequently asked questions