So, Is Liquid IV Keto? We hate to spoil this for you, but no, liquid IV is not keto friendly. Unfortunately, it is very carb heavy, so cannot be enjoyed on a keto diet. However, as always, we don’t like to leave you disappointed, so we have lined up some of our favorite keto friendly alternatives to liquid IV below.
What is Liquid IV?
Liquid IV is a company that makes powdered beverage mixes that are supposed to be more hydrating than water itself.
This company is based in California and is known for being an organization focused on health-science nutrition. These drinks have become increasingly popular because they taste delicious and have no artificial ingredients.
A lot of different diets are known for causing dehydration, especially if the person isn’t following the proper instructions. Sometimes they need a hydration boost and plain water just isn’t going to do the trick.
Liquid IV beverages can give them an instant boost of hydration with 3 times the electrolytes as the average commercial sports drink.
This leaves you feeling better sooner because you don’t have to consume as much liquid to get hydrated.
A Keto-Cap (aka A Keto Recap!)
If you’re new to keto and want a bit more information, check out our keto beginners guide.
As a quick summary, if you need it, the keto (also known as the ketogenic diet) is a low-carb, high-fat diet.
The whole concept of the keto diet is that your body transitions from burning glucose, in simple terms, sugars or carbohydrates, to burning fat as its primary fuel source.
For a keto diet, people will restrict their macros to eating;
- 70% of their calories from fat
- 25% from protein
- 5% from carbohydrates
Sticking to these macros for a period of time will put your body into a state of ketosis. Ketosis is when your body has transitioned from burning carbohydrates as its primary fuel source to burning fat for fuel. It is at this point that you will start to see and feel the benefits of the keto diet.
There are a lot of new terms and abbreviations that you may come across, sometimes it can feel like a new language that you need to learn. In order to help you out and keep you on the right track, we have created a keto terms and keto abbreviations guide, bookmark these to make your keto journey easier.
Some people can be put off the keto diet because of the side effects, however, these are only short-lived and the health benefits of keto far outweigh the side effects.
One of the main benefits which attract people to the keto diet is that it can cause significant reductions in insulin levels (by up to 75%) and blood sugar levels, which can be attractive to those that struggle with diabetes, amongst other health complaints.
What is the nutritional value of Liquid IV?
There are many different flavors to choose from at Liquid IV. We’ve decided to take a look at the nutritional value of one of their most popular products, the Hydration Multiplier Packs.
The following chart shows the nutritional value for one serving, which is one packet.
| Calories | 45 |
| Total fat | 0 |
| Cholesterol | 0 |
| Sodium | 500 mg |
| Total carbohydrates | 11 g |
| Dietary fiber | 0 |
| Total sugars | 11 g |
| Protein | 0 |
| Vitamin D | 0 |
| Calcium | 0 |
| Iron | 0 |
| Potassium | 380 mg |
| Vitamin C | 73 mg |
| Niacin | 22.8 mg |
| Vitamin B6 | 2.3 mg |
| Vitamin B12 | 6.8 mg |
| Pantothenic Acid | 11.4 mg |
How many net carbs are in Liquid IV?
To figure out how many net carbs are in Liquid IV, we must subtract the amount of fiber from the total carbs. However, there is no dietary fiber in Liquid IV. This means that there is a total of 11 net carbs for each packet of Liquid IV.
Is Liquid IV keto-friendly?
According to the Liquid IV website, this product can be used to balance out the dehydrating effects of the keto diet.
However, many people who follow this diet would recommend staying away from the product because it is high in sugar. The amount of sugar in this beverage could break your body out of a ketosis state. So, Liquid IV is not considered keto-friendly.
What is the best alternative to Liquid IV?
There are a few great alternatives to Liquid IV for people who want to rehydrate while following the rules of the keto diet. The following suggestions are sugar-free and keto-friendly. You can still find a tasty hydrating beverage without all the extra sugars.
- Keto Vitals Electrolyte Powder Fruit Punch
- Ultima Replenisher Hydrating Electrolyte Powder
- Genius Brand Electrolyte Powder
- Pride Naturals Inc Electrolyte Powder
Staying hydrated on the keto diet is really important, for more on how much water you should be drinking, check out our guide to staying hydrated on the keto diet.
If you’re planning on dehydrating yourself(!) and drinking alcohol on the keto diet, check out our ultimate guide to drinking alcohol on a keto diet. Also, you may be interested in, how to recover from a cheat day.
Summary: Is Liquid IV Keto?
Sorry, no, liquid IV is not keto friendly. Although it is great for hydration, it’s high in carbs. However, there are plenty of rehydrating keto friendly drinks available to you. Check out our list above.
