Dehydration is one of the most common problems faced by people starting out on a ketogenic diet as this diet has a natural diuretic effect. People who are generally prone to urinary tract infections or bladder pain have to be especially careful about this and deal with dehydration quite seriously. The stipulations of the keto diet recommend you to drink at least eight glasses of water per day. People prone to urinary tract infections should drink more than the stipulated amount of water every day in order to keep dehydration at bay. Drinking close to a gallon of water every day is highly recommended.

In order to ramp up your energy levels, you can also opt for ketoproof coffee or tea with added fats in the morning. Although this is a great option, you need to remember to consume flavored beverages in moderation. The caffeine content in coffee and tea will lead to stalls in weight loss, which does not serve the purpose of the diet in any way. The diet recommends that you stick to consuming just two cups of caffeinated beverages per day. Let’s go through the dos and don’ts in terms of drink when on a ketogenic diet.

Drinks allowed on a keto diet
Add these drinks to your keto diet meal plans:

• Water
  Water is not at all affected by the dos and don’ts to follow when on a keto diet and is the best option when it comes to drinks. You can drink plain water, add ice to it, or opt for sparkling water. Infusing sliced cucumbers, lemons, limes, or oranges for natural flavor and added nutrition is also recommended. Adding a few shakes of salt to your water helps in case you experience headaches or symptoms of the keto flu.
• Coffee
  Coffee with no sugar and just a dash of milk or cream can be consumed when on a keto diet. For some bulletproof coffee, simply stir in some butter and coconut oil into your coffee for extra energy.
• Tea
  Most teas like black tea, green tea, orange pekoe, mint, or herbal tea are good options when on this diet; just ensure that you avoid sugar.
• Bone broth
  This drink is full of electrolytes and nutrients, and it is also easy to make. You can always stir in a pat of butter for some added energy.

Drinks not allowed on a keto diet
The following drinks are to be avoided as part of the dos and don’ts when on a keto diet:

• Beer
  Beer is a definite no-no when on a keto diet as it is liquid bread. Unlike most diets, the consumption of alcohol is allowed in the keto diet, but you need to stick to drinking just wine, whiskey, vodka, and gin in moderation.
• Diet soda
  Although diet sodas have a huge following all around the world, promoting the idea that you can have a sugary drink without any of the harm and consequences of real sugar, it is not that simple. Sweetened drinks are full of artificial products like aspartame, sucralose, and refined stevia, which are not at all helpful when it comes to weight loss or improved health. Some of these sweeteners can also cause blood glucose and insulin responses, which contribute to the storage of fat in the body.