So, Is Liquid IV keto friendly? 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.
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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.
For more on electrolytes, and why they are important on a keto diet, check out our guide to electrolytes.
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.
| Nutritional Value of Liquid IV | |
| 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?
In order to establish whether Liquid IV is keto friendly, we need to look at the number of net carbs and ingredients that can be found 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, making this sum easier to calculate.
This means that there is a total of 11 net carbs for each packet of Liquid IV.
What Are the Ingredients In Liquid IV?
Liquid IV is listed as having the following ingredients;
- Natural Flavors
- Silicon Dioxide
- Dipotassium Phosphate
- Vitamins B3, B5, B6, and B12
- Mined Salt
- Dextrose
Looking at these ingredients, there are a few that need flagging;
Stevia Leaf – stevia is a keto friendly sweetener with a low recording on the glycaemic index.
However, dextrose is not a keto-friendly sweetener and should be avoided on the keto diet.
This is because it is likely to spike your blood sugar and knock you out of ketosis, as well as starting the cycle of sugar cravings that you no doubt have struggled to overcome.
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 kick your body out of ketosis.
Obviously, the goal of anybody eating a keto diet is to remain in ketosis and burning fat for fuel.
In order to remain in a state of ketosis, you will need to ensure that your fat intake accounts for around 70% of your daily food intake, protein should account for around 25%, and carbohydrates around 5%.
This 5% should not exceed 20 grams of net carbs per day.
At 11 grams of net carbs, one serving of Liquid IV would account for over half of your daily carb allowance.
Moreover, it contains ingredients that are not keto friendly, and therefore, should be avoided on a keto diet.
For more on what macros you should be eating on a keto diet, check out this article, which will talk you through everything you need to know to ensure that you remain in ketosis and reach a state of being fat adapted.
So, back to the question, Liquid IV is not considered keto-friendly.
Can Liquid IV Be Used On A Low-Carb Diet?
If you are eating a low-carb diet, Liquid IV could be on the menu, it all depends on how you feel about sugars.
If you are happy to eat sugars such as dextrose, you use Liquid IV.
What Is The Best Alternative To Liquid IV?
There are a few great keto 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
Do you have a favorite keto liquid IV alternative?
If so, share it with everybody in the comments below. We are always keen to find new keto friendly products.
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 Liquid IV alternative drinks available to you. Check out our list above, and let us know which one is your favorite.
