On keto, the best drinks are those with no sugar and almost no carbs: water, sparkling water, black coffee, plain tea, herbal tea, and bone or vegetable broth. Unsweetened almond or soy milk, a splash of cream or whole milk in coffee, and diet drinks can also fit. Drinks to avoid include regular soft drinks, fruit juice, smoothies, sweetened coffee drinks, energy drinks, and most beer, cider and cocktails, which can contain as much sugar as a day’s carb allowance. If you drink alcohol, dry wine or spirits with a sugar-free mixer have the fewest carbs, but alcohol has other downsides on keto.
Best drinks on keto
Water
Plain water is the best choice, with no carbs or calories. You may need more in the first weeks of keto, when your body loses extra water and salt. The NHS recommends aiming for 6 to 8 cups or glasses of fluid a day, more in hot weather or when you’re active. Our flavored water ideas keep it interesting.
Sparkling water
Plain sparkling and mineral water have no carbs. Check flavored sparkling waters for added sugar.
Coffee
Black coffee has almost no carbs. Add a splash of cream, whole milk or unsweetened plant milk if you like. Our guide to coffee on keto covers the options, and our article on butter coffee explains why it isn’t the health drink it’s sometimes claimed to be.
Tea
Black, green, white and herbal teas have virtually no carbs without sugar. Our guide to tea on keto covers chai, matcha lattes and bubble tea.
Broth
Bone broth or vegetable broth is a warming, savory drink that also provides sodium, which can help with keto flu in the first weeks. Our guide to keto electrolytes explains why.
Milk and milk alternatives
Per 100 ml, from USDA FoodData Central:
| Drink | Calories | Carbs | Sugars |
|---|---|---|---|
| Unsweetened almond milk | 15 kcal | 1.3 g | 0.8 g |
| Whole milk | 61 kcal | 4.8 g | 5.1 g |
| Semi-skimmed (2%) milk | 50 kcal | 4.8 g | 5.1 g |
A splash of milk in tea or coffee is fine, but a large glass of milk has around 12 g of carbs. Unsweetened almond, soy, coconut and other nut milks are lower in carbs; oat and rice milks are usually much higher. Always choose unsweetened versions.
Drinks to avoid
- Regular soft drinks: a 330 ml can of cola contains about 34 g of sugar. Our guide to sugar in soda has the figures.
- Fruit juice and smoothies: even unsweetened juice is high in sugar. Our comparison of smoothies vs juice explains why.
- Sweetened coffee drinks, frappés and syrups.
- Energy drinks and sports drinks, unless sugar-free. Our article on sports drinks vs water covers when you need them.
- Sweetened iced teas and kombucha with lots of residual sugar. Our guide to kombucha explains how much sugar it can contain.
- Regular beer, cider, alcopops and cocktails made with juice, syrup or soda.
Diet drinks and sweeteners
Diet soft drinks and sugar-free squashes have little or no carbohydrate, so they won’t knock you out of ketosis. They’re a better choice than sugary drinks, especially for teeth. But some people find that very sweet drinks keep sugar cravings going. Water, sparkling water and unsweetened tea are better everyday choices. Our tips on sugar cravings on keto may help.
Alcohol on keto
Dry wines and spirits such as vodka, gin and whisky are low in carbs, but alcohol isn’t a good fit for keto:
- It adds calories without filling you up.
- Your body processes alcohol before fat, which can slow weight loss.
- Tolerance can be lower on keto, so you may feel the effects faster.
- It can lower blood sugar, which is risky for people with diabetes on certain medicines.
The NHS advises not regularly drinking more than 14 units a week, spread over 3 or more days. Our guide to keto and alcohol covers the lowest-carb choices.
Caffeine
Coffee, tea and energy drinks can add up. The FDA says 400 mg of caffeine a day isn’t generally associated with harmful effects in healthy adults, and advises pregnant and breastfeeding people to talk to their healthcare provider. Avoid caffeine late in the day if it affects your sleep.
Drinks for exercise on keto
For most workouts under an hour, water is all you need. For long or intense sessions, or exercise in the heat, you’ll lose sodium and other electrolytes in sweat, which matters more on keto. Options include:
- Water with a pinch of salt and a squeeze of lemon.
- Sugar-free electrolyte tablets or powders, checking the label for added sugars or maltodextrin.
- A mug of broth after exercise.
Regular sports drinks contain a lot of sugar and aren’t keto-friendly. Our guide to keto and exercise explains how to fuel training.
A simple keto drinks day
- Morning: black coffee or tea, with a splash of cream or unsweetened almond milk.
- Midday: a large glass of water or sparkling water with lime.
- Afternoon: herbal tea or iced tea without sugar.
- Evening: water, or a mug of broth if you feel tired or crampy in the first weeks.
Common questions
Can I drink milk on keto?
A splash in coffee or tea is fine. A full glass has about 12 g of carbs, so it uses up a large part of a strict keto allowance.
Does lemon water break ketosis?
No. A squeeze of lemon adds only about 1 g of carbs. Our guide to citrus on keto has more.
What’s the best drink for keto flu?
Water with a pinch of salt, or a mug of broth, can help replace the sodium you lose in the first weeks.
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
