What are your choices for drinks while on Keto?
The obvious choice is water, however, other drinks are options that can keep you satisfied with a bit of variety.
In general, while considering fitness and weight loss goals, water has all of the benefits you already know. Water prevents dehydration, prevents an electrolyte imbalance, helps with bowel movements, helps to keep skin clear, improves muscle performance, decreases headaches … overall helps the body on a cellular level.
Many sources I have found indicate a minimum of 2.5 liters per day. As a guide, if you weigh 160 lbs, drink 80-160 fluid ounces of water each day.
Other options (in moderation) I have found sparkling seltzer water to have zero carbs, zero sodium, and zero calories. Powerade Zero, diet soda, green tea, black tea, and coffee are also options. Be aware of sodium, caffeine, and artificial colors and flavors. For tea and coffee, a big plus for keto for adding cream. Green tea gets a big plus for anti-oxidant properties. Check for artificial sweeteners like aspartame and sucralose which are not necessarily helpful because they can feed “sugar cravings” instead of breaking from cravings.
Non-Dairy milk alternatives and protein shakes and powders can be helpful with individual goals.
Alcoholic drinks are not necessarily off the table. Keep mixers and fruit juices in check. As you have no doubt read already, consuming alcohol may not knock you out of ketosis, but will slow down progress. This makes sense to me because while your body is working to stay in fat burning mode, when consuming alcohol, your liver is needed to process the alcohol, thereby interrupting your progress.
For keto conscious goals, avoid high carb drinks such as coconut juice with over 40g carbs and over 40g sugar in a 16 oz can. And some sports drinks have over 20g carbs for each 12 oz bottle which can be trouble for low carb needs.
So I am drinking at least 2.5 liters of water each day and choosing options wisely for variety. That means peeing often too. Yeah, it’s a trade-off for sure.
Until next time.