Creative Ways to Stay Hydrated on Keto


Staying hydrated is important for everyone, but it is especially crucial when following a keto diet. When you eat a low-carb, high-fat diet like keto, your body produces ketones, which can lead to dehydration if you’re not careful.

1. Drink Water with Electrolytes

One of the best ways to stay hydrated on keto is to drink water with electrolytes. Electrolytes are minerals like sodium, potassium, and magnesium that help regulate fluid balance in your body.

2. Infuse Your Water with Fruit

If you’re not a fan of plain water, try infusing it with fruit. Not only will this add flavor, but it will also provide some extra nutrients. Some good options for infusing water on keto include lemon, lime, cucumber, and berries.

3. Make Your Own Electrolyte Drink

If you want to take things a step further, you can make your own electrolyte drink. Combine water with a pinch of sea salt, a squeeze of lemon or lime juice, and a little bit of natural sweetener like stevia or monk fruit.

4. Drink Bone Broth

Bone broth is a great source of electrolytes, and it’s also a good way to get some extra collagen into your diet. Collagen is a protein that plays a role in bone, joint, and skin health.

5. Try Coconut Water

Coconut water is a natural source of electrolytes, and it has a slightly sweet, nutty flavor that many people enjoy. Just be sure to choose a brand that doesn’t have added sugar.

6. Eat Hydrating Foods

Another way to stay hydrated on keto is to eat foods that have a high water content. Some good options include cucumbers, celery, tomatoes, zucchini, and lettuce.

7. Try Herbal Tea

Herbal tea is a delicious way to stay hydrated, and many types are also caffeine-free. Some good options for hydration include peppermint, chamomile, and hibiscus.

8. Drink Sparkling Water

If you’re looking for a little fizz in your drinks, try sparkling water. Just be sure to choose a brand that doesn’t have added sugar or artificial sweeteners.

9. Use a Hydration App

If you struggle to remember to drink enough water throughout the day, consider using a hydration app. These apps will send you reminders to drink water and track your intake so you can see how you’re doing.

10. Add a Pinch of Salt to Your Water

Adding a pinch of sea salt to your water can help replenish electrolytes and improve hydration. Just be careful not to go overboard, as too much salt can be harmful.


1. How much water should I drink on keto?

Most experts recommend drinking at least half your body weight in ounces of water each day. So, if you weigh 150 pounds, you should drink at least 75 ounces of water.

2. What are some signs of dehydration on keto?

Signs of dehydration on keto include dark urine, dry mouth, headaches, and fatigue.

3. Can I drink coffee on keto?

Yes, you can drink coffee on keto. Just be sure to choose unsweetened options and avoid adding too much cream or sugar.

4. How do I know if I need electrolytes?

If you’re experiencing symptoms like muscle cramps, headaches, or fatigue, you may need more electrolytes in your diet.

5. Can I drink alcohol on keto?

While it’s possible to drink alcohol on keto, it’s important to choose low-carb options and drink in moderation.


Staying hydrated on keto is important for overall health and well-being. Fortunately, there are many creative and delicious ways to get the fluids and electrolytes your body needs while following this low-carb, high-fat diet.

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