Exploring Liquid IV’s Keto Compatibility: 8 Zero Carb Hydration Alternatives

Liquid IV is a branded hydration powder packed with electrolytes, vitamins, and minerals to help hydrate the body more efficiently than water, but wondering about the Liquid IV keto approval.¹

No–and it’s by design.

The electrolyte packets were intentionally made with dextrose (sugar) and carbs that make it unsuitable for regular consumption on the keto diet.

The Liquid I.V. team included sugar as part of their “Cellular Transport Technology” to more quickly hydrate the body. This is amazing for improved hydration, but as you may know, is not ideal for keto.

Thus, we’ve found 8 zero carb alternatives for rehydrating; each one is packed with essential electrolytes and other ingredients to keep the body fueled and energized.

What Is the Net Carb Count in Liquid IV? Is Liquid IV Keto?

On many weight loss diets, dieters experience increased night sweats–especially through the first several weeks of lower carb consumption–which leads to dehydration and electrolyte depletion, so it’s vital to refuel, replenish, and hydrate.

Liquid I.V. was made just for that purpose; each packet of this powder supplements the body with much needed electrolytes and offers even more efficient hydration than water.

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by Liquid I.V.® (@liquidiv)

Unfortunately, when it comes to Liquid I.V., keto daily carb limits do not allow much room for the 11 grams of net carbs in each individual packet. The keto diet requires a strict limit of 20-50 grams of carbs per day, so just one packet of Liquid I.V. could surpass half of one’s carb allowance for the entire day.

Liquid I.V. would be suitable for many popular and trending diets, but because of how many net carbs in Liquid I.V., if one is not extremely careful they could be kicked out of ​​ketosis.²

It may be tempting to wonder why Liquid I.V. wouldn’t simply make a zero carb hydration option since it is possible–and the answer may come as a surprise.

The “hydration multiplier” powder from Liquid I.V. was intentionally made with dextrose (sugar) as well as several other ingredients that help to more efficiently and rapidly absorb water and electrolytes into the body.

While water is absorbed into the body passively through osmosis, Liquid I.V.’s “Cellular Transport Technology” (CTT) increases the rapidity of absorption by using a method of active transport called sodium-glucose transport to deliver water, vitamins, and electrolytes to the digestive system more quickly.

Beginners to weight loss or those who are trying a low carb diet for the first time may not be as familiar with this process or technology, so this serves as a brief explanation for why Liquid I.V. utilizes this method and includes sugar in the ingredients of their hydration multiplier packets.³

The amount of weight one can expect to lose on the keto diet can vary, but regardless of weight loss goals or progress, it is vital to keep track of carbohydrate consumption on keto as untracked carbs are the main culprit for being in ketosis but not losing weight.

That being said, technically 11 grams of net carbs is not over the daily limit for keto, so if someone really wants to try Liquid I.V., they could do so in moderation while using discernment, but it is not advised to take it daily or even regularly while on keto.

Does Liquid IV Offer a Sugar-Free Version? Is There a Sugar-Free Option for Liquid IV?

Although Liquid I.V. uses non-GMO cane sugar and stevia in their products, the hydration multiplier still comes out to a fairly hefty 11 grams of net carbs per packet.

Packet of Liquid IV. Source: @liquidiv on Instagram¹This raises the issue of whether there is a sugar-free option for Liquid I.V.

Liquid I.V. does not offer any sugar free products and it is fairly unlikely that they will in the future either, as they stand strongly behind adding sugar to their electrolyte powder to ensure the most efficient and enhanced hydration.

In fact, they claim that with the proper ratio of glucose, water, and salt, their hydration multiplier product can provide the body hydration at 2-3 times the speed of water alone.

Each packet of Liquid I.V.’s hydration multiplier is free of gluten, soy, and dairy and includes the following ingredients:

• Citric acid (to help balance flavors)
• Dextrose (glucose)
• Dipotassium phosphate (an electrolyte that provides the body potassium)
• Mined salt (helps the body absorb water and electrolytes through CTT)
• Natural flavors (from fruits, vegetables, and other sources)
• Potassium citrate (an electrolyte helpful in fluid balance and nutrient transport)
• Silicon dioxide (helps keep powder fine and smooth)
• Sodium citrate (provides minimal tartness so the sweetness isn’t overwhelming)
• Stevia leaf extract (an extremely sweet yet low carb sugar alternative)
• Vitamins B3, B5, B6 & B12
• Vitamin C

Are Any Liquid IV Keto Approved?

When one learns of the carb count in Liquid I.V., keto likely isn’t the first thing that comes to mind due to the low carb nature of this diet.

There are many potential health benefits of the keto diet, but they can only be attained through strictly limiting carbs and maintaining ketosis, so with Liquid I.V.’s lowest carb count in their products being 11g net carbs, unfortunately no products from this brand are recommended on keto.⁴

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by Liquid I.V.® (@liquidiv)

Two obvious concessions that need to be made before completely bypassing Liquid I.V. are:

1. 11g net carbs is not beyond the daily carb limit for keto, so if one is determined to incorporate a packet of their hydration multiplier into their day, it is possible but certainly not recommended consistently.
2. Liquid I.V. was intentional about the sugar and carb content of their products for increased hydration, so it could certainly be an amazing supplement–just not ideal for someone in ketosis.

Why Sugar Free Hydration Packets & Electrolyte Mixes Aren’t As Effective

Sugar free hydration packets & electrolyte mixes are less effective than those with sugar because the sugars are what help absorb sodium and promote hydration.

In fact, sugar can actually expedite the process of rehydration, as sodium transport and glucose transport work in tandem within the small intestine, where glucose speeds up the transportation process to get electrolytes and water to the cells more quickly.

More sodium may have to be added or the electrolyte content adjusted in sugar free packets and mixes to have the same result.

With dehydration being so common and often going undetected, be sure to be aware of and watch out for symptoms.⁵

Signs of dehydration can include:

• Dry mouth & lips
• Dark yellow urine
• Increased thirst
• Dry eyes
• Infrequent urination
• Fatigue
• Confusion
• Irritability
• Dizziness
• Lightheadedness or fainting

To combat dehydration, water and electrolyte replenishment are key, especially since electrolyte balance can ensure better fluid maintenance, hydration, improved sleep, and overall well-being.

All of this highlights the importance of opting out of the sugar-free packets and mixes to guarantee proper hydration and electrolyte levels are met.⁶

Zero Carb Pre-Made Hydration Drinks & Keto Electrolyte Drinks

Although Liquid I.V. is off the table for the keto diet unless used in moderation, there are plenty of great zero carb pre-made drinks and alternatives for getting full hydration and electrolytes that taste great and have plenty of vitamins, nutrients, and all around health benefits.

With so many to choose from, we’ll highlight several of our favorites and some of the best features, flavors, and ingredients of each.

8. 100% Pure Coconut Water With Sea Salt

Pure coconut water is an incredible source of natural minerals and nutrients and can be found in just about any gas station or grocery store under various brand names or with added flavors and vitamins, but be careful of the ones with added ingredients to ensure they do not add many carbs.

Source: Irenna_____ / 554 on Pixabay⁷

If you inspect the ingredients closely, 100% pure coconut water should be extremely low carb or no carb, non-GMO, and have no added sugars or sweeteners.

This refreshing drink naturally contains potassium, sodium, and calcium and can be just as efficient at replacing electrolytes as many commercially marketed electrolyte and sports drinks.

However, the sodium content is often rather low in pure coconut water, so feel free to add some sea salt to the coconut water and shake or stir before drinking to make sure peak hydration efficiency or capability is reached.

7. Propel Immune Support With Vitamin C & Zinc

Each bottle of Propel Immune Support is filled to the brim with antioxidants, electrolytes, and needed vitamins and minerals to support a healthy immune system and replace electrolytes lost through working out.

At just 5 calories per bottle, this drink is carb free, and provides 100% of the daily value of vitamin C as well as being an excellent source of zinc.

Propel Immune Support comes in grape, berry, black cherry, kiwi strawberry and many other flavors or can be ordered in a variety pack with a dozen bottles of blackberry, orange raspberry, and pineapple peach.

Bursting with electrolytes and vitamins, this product by Propel contains B and E vitamins, niacin, and potassium, in addition to those previously named.

6. Total Hydration Daylyte Electrolyte Drops

These are not necessarily pre-made hydration or electrolyte drinks, but they have earned a spot on the list regardless; boasting capabilities to rehydrate, refuel, and rejuvenate, Daylyte electrolyte drops can be added in 1 ml servings to 12 oz of water or any other drink.

With 29 servings in every bottle, these drops are gluten, carb, and calorie free, all natural, and exclude common allergens including milk, soy, eggs, and wheat.

Sweetened with stevia, Daylyte’s total hydration electrolyte drops come unflavored or with a slight lemon taste and include the following nutrients, minerals, and electrolytes:

• Boron
• Calcium
• Chloride
• Lithium
• L-Lysine
• Magnesium
• Potassium
• Sodium
• Sulfate
• Zinc

5. RESQWATER Premium Sports Drink & Electrolyte Water

A go to recovery drink for elite athletes and high performers alike, this hydrating drink has organic, natural ingredients to help refuel and replenish nutrients while simultaneously flushing toxins.

Though they do have 1 gram of net carbs per serving, RESQWATER’s sports drinks and electrolyte waters are vegan and gluten free and contain potassium, vitamin B, vitamin C, thiamin, and phosphorus.

Made with milk thistle, prickly pear, and L-Cysteine to promote a healthy immune system and immune support response, this drink can also aid in improvement of organ function.

4. Kinderlyte Advanced Natural Hydration Electrolyte Drink: Raspberry Lemonade

Boasting 4-5 times the electrolytes that leading sports drinks contain, Kinderlyte Advanced Natural Hydration drinks are safe for adults and kids alike, use natural ingredients, and are vegan, gluten-free, and non-GMO.

With premax prebiotics, these hydrating beverages also consist of electrolytes including potassium, zinc, and chloride.

Their raspberry lemonade electrolyte drink is sweetened with stevia but each bottle also has 5 grams of sugar to help rapidly transport and absorb the fluids and expedite hydration.

Kinderlyte offers their hydration electrolyte drinks in other flavors such as coconut lime, wild berry, and lemon lime too.

3. Vitamin Water: “XXX” Acai-Blueberry-Pomegranate

Created with vitamins A, C, and several B vitamins, this refreshing beverage is also packed with electrolytes and fruit and vegetable juices for maximum health benefits.

With zero net carbs in a 20 ounce bottle, this drink provides plenty of nutrients and healthy minerals without the carbs. So, for those who are curious about whether Vitamin Water is keto-friendly, they can enjoy this refreshing drink and still stay on track with their low-carb diet.

With a subtle but delicious fruit flavor, anyone can sip on an antioxidant-filled Vitamin Water guilt and worry-free.

2. Powerade Zero

With the recovery-focused ingredients of Powerade and the fresh, mouthwatering taste of grape, this is a viable option for keto-friendly hydration and electrolyte drinks as it is made with B-vitamins and four key electrolytes to help one refuel and re-energize after working out or simply having an active day.

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by POWERADE (@powerade)

There are plenty of other great flavors to try as well.

1. Roar Organic Electrolyte Infusions: Mango Clementine

Roar Organic Electrolyte Infusions offer an amazing keto-approved hydration-helping mango clementine flavored drink for aiding in replenishment and recovery.

With the caveat that there is 1g net carbs in each bottle instead of zero, this drink certainly won’t knock anyone out of ketosis and provides seemingly endless health benefits.

Offering 100% of one’s daily value of electrolytes and nutrients, each bottle is coconut water infused and made with organic cane sugar to aid in proper hydration and recovery (3g per serving). Roar Organic Electrolyte Infusions are non-GMO, gluten free, 100% recyclable and committed to sustainability with a certificate of their climate pledge.

Those on keto and vegan diets alike can enjoy this electrolyte-packed and hydrating beverage that also comes in coconut watermelon, blueberry acai, and georgia peach flavors.

Lastly, all bottles contain the following electrolytes and vitamins:

• Calcium
• Potassium
• Vitamin A
• Vitamin B6
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E

Liquid I.V. certainly has its strengths and benefits for ultimate hydration with better efficiency, so those who are simply interested in whether or not intuitive eating promotes weight loss or those who have less restrictive eating habits are recommended to check out their hydration multiplier.

However, the keto low carb diet requires a strict carb limit and therefore isn’t very tolerant of Liquid IV; keto approved zero carb pre-made hydration and keto electrolyte drinks are more suitable for this diet.

Frequently Asked Questions