Sugar, calories, and carbs sneak into the most well-laid keto diet plans in the form of the drinks you choose, wreaking havoc on your hopes to stay on track. But it doesn’t have to be that way. Knowing what you can have and can’t (or shouldn’t) have can help you make the best decisions when it’s time to quench your thirst.

H20

The importance of water for your keto lifestyle can’t be overestimated. First of all, it helps to satisfy your thirst and keep you hydrated. When you follow a low-carb eating plan, your liver responds by releasing stored sugar—and along with it, water. Each gram of stored sugar released from the liver is accompanied by 2 grams of water. Experts recommend consuming at least 2.5 liters of H20 daily to replace this lost water, and then 2 liters daily once your body gets accustomed to eating keto/low-carb. Don’t care for plain water? Liven it up with a spritz of lemon or lime, or add your favorite low/no-carb drink mix packet to make it more palatable.

Sparkling water is also an alternative. It gives you the bubbly taste you may enjoy with other high-calorie drinks but in a zero-calorie option to help you stay on plan. Try sparkling water with a subtle flavor hint such as watermelon or strawberry to make your beverage a bit tastier.

Coffee

If you’re a coffee aficionado, then never fear, you can still have your caffeine fix on a keto eating plan. Just be sure that if you’re not drinking it black, anything you add to it fits your keto diet. There are loads of options out there, including keto-friendly sweeteners and creamers.

Some brave keto dieters also swear by bulletproof coffee. Although recipes vary, the jist of it is adding 1 or 2 teaspoons of your favorite MCT oil or coconut oil along with 1 or 2 tablespoons of unsalted grass-fed butter or ghee. It doesn’t sound appealing, no, but a lot of keto dieters love the stuff.

Herbal Tea

If tea is your cuppa, then you’re in luck. Keto eating and herbal teas go hand in hand since these teas and the infusions used to make them have zero or low carbs. Some to consider: rooibos, peppermint, yerba mate, chamomile, and hibiscus. Regular green, black, and white teas are also keto-friendly and a great pick-me-up to help keep your energy level on par with an active lifestyle.

Keto-Friendly Diet Soda

While you can technically still enjoy diet drinks such as Diet Pepsi, Diet Coke, and so on while staying keto, they can be hiding bad-for-you artificial sweeteners, including aspartame and sucralose, that can make cravings for sugar worse. However, zero-calorie soft drinks sweetened with erythritol and stevia are becoming more mainstream and offer the taste you love without the potential harm of non-keto-friendly sweeteners.

Non-Dairy Milk Products

For making smoothies or just pouring over keto-friendly cereal, unsweetened non-dairy milks are a must for keto dieters. Almond milk has become an old standby and is delicious when transformed into a shake using keto-approved ingredients. Others to consider: flaxseed milk, macadamia nut milk, and coconut milk.