The Truth About Hydration on a Carnivore Diet

Hydration: no one can go more than two days without it. The optimal way of staying hydrated is by just drinking plain water. However, this tends to get boring sometimes. What are you supposed to drink on a diet? And even more specifically; a carnivore diet.

There are so many options here: alcoholic to non-alcoholic, acidic to non-acidic, etc. In today’s blog, I’ll answer some of the most common questions about hydration and the carnivore diet.

“Is tea okay on a carnivore diet? How about milk? Coffee? Alcohol?” All of these will be answered in the upcoming 5-10 minutes, so stay tuned…

Oh, and before I forget; the upcoming blog focuses on the ideal carnivore diet. Make sure to adjust it to your personal preferences: there is no 1-fix-suits-all solution here.

The Truth About Hydration on a Carnivore Diet

Can You Have Tea on A Carnivore Diet?

While the carnivore diet primarily focuses on animal products, and animal products only, low-carb beverages such as tea and black coffee are generally acceptable.

Especially herbal teas and black tea contain no plant-based calories. Also, green tea is just fine, as it has minimal carbs while also being able to provide some health benefits, like antioxidants. Chances are you’re missing those on a carnivore diet.

Flavoring

Nope, flexibility stops here. Pure tea is acceptable. However, adding sweeteners or (certain) milk goes against the strict carnivore principles. Your only option here is to add a little bit of bone broth to your tea, but I’m not sure whether that will be very tasty…

Curious about my vision of the carnivore diet? Check out my latest blog on the carnivore diet to find out!

Can You Drink Milk on a Carnivore Diet?

Typically, you’re able to include milk in your carnivore diet. But just like with cheese, there are some considerations to keep in mind here:

Type of Milk

• Whole Milk: whole milk has a higher fat content and lower amounts of sugar compared to other types. This makes it a preferable choice for those on a strict carnivore diet. Remember, you want to focus on healthy fats here, and limited to no carbs.
• Raw Milk: not my personal favorite, but some prefer it. Raw milk is unpasteurized and may contain more enzymes and probiotics that are beneficial. However, there is no scientific proof that supports the fact that raw milk would be better than pasteurized milk. It may even contain dangerous bacteria.
• Cream: heavy cream, such as cream cheese, is often favored for its high-fat content and minimal added carbs. It can be a great addition to some of your favorite recipes. Be aware of the saturated/unsaturated fat ratio tho, as cream cheese tends to be high in saturated fat.

So, test and experiment in a safe way with the type of milk your body reacts the best to. I would choose whole milk thanks to its healthy fats, but it’s important to make your own informed decision here.

Lactose Sensitivity

For those with a lactose intolerance, avoiding milk is your best option. Milk is often high in lactose, and substituting it with low-lactose milk is probably not your best bet.

Opt for hard cheeses, like cheddar, gouda, or parmesan instead. These are lower in lactose but will still provide you with some of the benefits of dairy.

Best Milk on Carnivore Diet

Here’s a list of the best milk for a carnivore diet in my opinion:

Is Coffee OK on a Carnivore Diet?

Coffee is a gray area on the carnivore diet. While strict followers avoid all plant-based foods, many people include coffee in moderation. It’s low in calories and carbs, offering benefits like increased energy and mental focus, which is beneficial for every high performer.

If you choose to drink coffee, look for high-quality, organic beans, and consider adding heavy cream or butter to keep it aligned with carnivore principles. If you’re a little less strict, you might also even want to add some whole milk instead for a tastier experience.

At the end of the day, whether to include coffee depends on your personal preferences and how strictly you want to follow the diet.

Can You Drink Alcohol on a Carnivore Diet?

The next thing we all want to know is probably: can you drink alcohol on a carnivore diet? The list of downsides of alcohol is as big as my regrets after a wild night out, but I know some people like to cheat every once in a while.

In fact, you can drink alcohol on a carnivore diet. But you have to be even more specific with the type of alcohol you’re consuming and the impact on ketosis.

Can You Drink Beer on Carnivore Diet?

Nope. The whole point of a carnivore diet is consuming animal-based foods, and as far as I know, there is not much animal-based in beer. Besides that, beer is high in carbs and comes from grains, making it impossible to fit into a carnivore diet.

Drinking alcohol disrupts metabolism and gene expression and interferes with your state of ketosis. So not only do you destroy your own body, but you’ll also gain some extra pounds in the long run (which is somewhat the same, but you get the point).

So as much as you love your steak-beer combo, in a strict carnivore diet, there is no room for that.

Can You Drink Vodka or Whiskey on a Carnivore Diet?

In fact, you can, as long as you moderate your intake (which is often recommended when it comes to alcohol). Vodka, whiskey, and tequila are genuinely low in carbs and, therefore, sugar.

Avoid mixing these with soda drinks, as this might interfere with their place in the carnivore diet.

Since you need to consume a lot of (healthy, animal-based) fatty meats in the carnivore diet, your liver is fully running. Alcohol is also processed in the liver. These two do not form a great combination, and result in a ineffective ketosis state.

Besides that, too much alcohol can put your liver under pressure. This will affect your metabolism and overall liver function in a negative way.

What Alcohol Can You Drink on a Carnivore Diet?

The following table will give you an idea of what to drink and, in particular, what not to drink:

Acceptable Options	Serving Size	Calories (Per Serving)	Carbs (per Serving)
Vodka	1.5 oz (44 ml)	97	0G
Gin	1.5 oz (44 ml)	97	0G
Whiskey	1.5 oz (44 ml)	105	0G
Tequila	1.5 oz (44 ml)	97	0G
Red Wine	5 oz (150 ml)	125	4G
White Wine	5 oz (150 ml)	120	3G
Brut Champagne	5 oz (150 ml)	95	1G
Spirits with Soda Water	1.5 oz (44 ml) + Soda	97 (spirit only)	0G
Sweet Wines	5 oz (150 ml)	150-200 (varies)	10-20G (varies)
Beer	12 oz (355 ml)	150-200 (varies)	10-15G (varies)
Sugary Cocktails	8 oz (240 ml)	200+ (varies widely)	10-30G (varies widely)

From a calorie-to-carb perspective, dry shots are your best bet. But let me tell you from experience, taking shots all night will make you feel the absolute worst.

Stick to 1-2 shots per night once in a while, and keep it to (soda) water as much as possible if you’re serious about your carnivore diet.

Frequently Asked Questions (FAQ)

What Is The Best Electrolyte Drink for A Carnivore Diet?

The best way to make an electrolyte drink that suits the carnivore diet is by adding a little bit of salt (sea salt or Himalaya salt) to your water. To make it tastier, adding a little lemon juice is a solid option to keep it sugar-free, and therefore carnivore-friendly.

Why are electrolytes important, you might ask? Electrolytes are a combination of sodium, potassium, and calcium. These are especially important when drinking alcohol, as your body tends to get rid of alcohol really fast.

A lack of electrolytes can lead to fatigue, headaches, nausea, changes in blood pressure, muscle cramps, and a lower amount of energy. Adding a little bit of salt (sodium) to your water goes a long way.

Another way is by simmering animal bones to bone broth in combination with water and optional herbs/spices. This drink is rich in minerals, collagen, and electrolytes.

To stay up-to-date with my blog on the best electrolytes powder for a carnivore diet, subscribe to my email list to get it right into your inbox!

Can You Drink Diet Soda on A Carnivore Diet?

Although I’m not a fan of diet soda, because of the artificial sweeteners and flavors they contain, diet soda would fit in a carnivore diet.

Most of these contain “zero-sugar” (meaning either sucralose, dextrose, or any other artificial sweetener is added), automatically leading to zero to a few carbs.

There are a few more factors to consider:

• Individual Body Response: some people can consume artificial sweeteners without any hassle, while others experience cravings, digestive discomfort, or other adverse reactions. Listen to your body.
• Impact on Appetite & Cravings: if you’re like me, artificial sweeteners lead to me eating even more artificial BS. This may interfere with your carnivore diet plan. If you’re experiencing these things, avoiding diet sodas is best.
• Health Considerations: I already told you in the beginning that artificial sweeteners may have long-term health effects. Metabolic responses, gut health, and elevated blood pressure caused by artificial sweeteners are researched by smart people at Harvard and NCBI.
  • If you want to be sure, don’t drink diet sodas.

Conclusion: The Truth About Hydration on a Carnivore Diet

Staying hydrated on a carnivore diet doesn’t have to be a boring ordeal. While plain water is the gold standard, you have plenty of options to keep things interesting without interfering with your dietary goals. From herbal teas to high-quality bone broth, the choices are wide-ranged.

When it comes to beverages like milk, coffee, and even alcohol, it’s about finding what works best for you. I can provide you with the knowledge you need to make an informed choice, but the choice itself is up to you.

Before starting your carnivore journey, determine how strict you’re going to be. This prevents you from any unnecessary guild and will keep it enjoyable.

As always, be mindful of how your choices affect your cravings, energy levels, and overall well-being. And don’t forget about the importance of electrolytes, especially if you’re going on a night out. A simple saltwater drink or a homemade bone broth can go a long way in keeping you balanced and energized.

So, raise your glass (or mug) to hydration that fits your carnivore lifestyle. Whether you’re sipping on a glass of tea, enjoying a glass of wine, or sticking to good old water, the key is to listen to your body.

References

• Raw milk: Are there health benefits? (2024, July 8). WebMD. https://www.webmd.com/diet/raw-milk-health-benefits
• Cederbaum, A. I. (2012). Alcohol metabolism. Clinics in Liver Disease, 16(4), 667–685. https://doi.org/10.1016/j.cld.2012.08.002