Is Liquid IV Keto Friendly?

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With the exploding popularity of the keto diet, it’s no surprise that many people want to understand if their favorite foods and supplements are keto friendly. The low carb diet has shown great results for weight loss and fat burning, but sometimes it can be difficult to find keto friendly options.

Liquid IV is a supplement designed to provide electrolytes. On the keto diet you can often lack electrolytes. One way to correct this is taking an electrolyte supplement. This makes many people wonder: is Liquid IV keto friendly?

In this post we’ll take a look at the nutritional information of Liquid IV and determine if it can fit into the keto diet.

Understanding What Makes a Supplement Keto Friendly

The keto diet is a high-fat, low-carb, and moderate-protein diet. This combination of macronutrients, especially reducing carbohydrate intake, puts the body into a state called ketosis. Ketosis is when the body has to convert fat into ketones to be used for energy when there is a lack of carbohydrates to use for energy. Essentially, you’re putting your body into the optimal state for fat burning.

The most important requirement of the keto diet is the low carb requirement. So how many carbs can you have on the keto diet? Well, most people target around 20g of net carbs per day. Net carbs are total carbs minus fiber. Some people can go as high has 50g of net carbs per day, but you will find that 20g is the common baseline number that most people us as their upper limit.

In order to stay in ketosis you need to keep carbohydrates low and avoid eating things that contain sugars or starches.

What is Liquid IV?

Liquid IV is a supplement that is designed to help hydrate the body and increase electrolytes. It’s a powder that you mix with water. Since the keto diet is often lacking in electrolytes, it makes sense that many people want to know if Liquid IV is keto friendly.

The mixture contains vitamins, minerals, and electrolytes that will help the body hydrate more efficiently. Increasing hydration can help to recover after physical activity, and alleviate symptoms of dehydrations such as headaches, fatigue, and muscle cramps. All of these can occur if you become dehydrated on the keto diet.

Liquid IV comes in various flavors and can be found in stores and at online retailers.

Is Liquid IV Keto Friendly?

We need to look at the nutritional information of Liquid IV in order to determine if it is a keto-friendly food. Liquid IV contains no fat, 12g of total carbohydrates, no fiber, and no protein. This means that it has about 12g of net carbohydrates per serving, which is generally 1 packet.

The keto diet does allow up to 20g of net carbohydrates per day, however, 11g of the carbohydrates in Liquid IV come from sugar. Eating a high amount of sugar in a single meal or supplement can kick you out of ketosis. It can be very hard to get back into ketosis.

The short answer is: no, Liquid IV is not keto friendly. It has too many net carbohydrates in a single serving and a majority of those carbohydrates come from sugar. This means that it is not OK to drink on the keto diet.

Liquid IV vs. Other Electrolyte Drinks for Ketosis

There are many different electrolyte drinks on the market. While Liquid IV is a solid product for enhancing your hydration, it unfortunately doesn’t fit into the strict carb limit of the keto diet.

The good news is that there are many other options to get additional electrolytes that are also keto friendly. One of my favorite products is Propel. Propel is a product that both provides the electrolytes that you need on the keto diet, but also provides a nice flavoring to your water. You can check the nutrition information here.

Common Questions About Liquid IV

What is Liquid IV and what does it do?

Liquid IV is a hydration multiplier that contains electrolytes, vitamins, and minerals to help you hydrate more efficiently.

How do I use Liquid IV?

Simply mix one packet of Liquid IV with 16 ounces of water and drink it when you need to replenish your fluids.

What flavors does Liquid IV come in?

Liquid IV is available in a variety of flavors, including Lemon Lime, Acai Berry, Passion Fruit, and Watermelon.

How many packets of Liquid IV can I drink in a day?

You can drink up to 3 packets of Liquid IV per day, but it’s important to stay within the recommended dosage.

Is Liquid IV safe to drink?

Yes, Liquid IV is safe to drink and has been extensively tested to ensure it meets all safety regulations.

Can Liquid IV help with hangovers?

Yes, Liquid IV can help with hangovers by providing your body with the hydration and vitamins it needs to recover.

Does Liquid IV contain sugar?

Yes, Liquid IV does contain sugar, but it’s derived from natural sources such as stevia and cane sugar.

Is Liquid IV suitable for athletes and sports enthusiasts?

Yes, Liquid IV is suitable for athletes and sports enthusiasts as it helps them replenish their fluids and electrolytes lost during physical activity.

Can Liquid IV be used by people with medical conditions?

It’s always best to consult with your doctor before using Liquid IV if you have any medical conditions or are taking medications.

How many carbs are in Liquid IV?

Liquid IV contains 12g of total carbohydrates. It has no fiber, so it also has 12g of net carbohydrates.


While supplementing with electrolytes can be very beneficial on the keto diet, Liquid IV is not the best option. With 12g of net carbohydrates, this electrolyte supplement contains too many net carbs for the keto diet. It’s quite possible that 1 serving of Liquid IV can kick you out of the fat burning state called ketosis.

There are some other options for electrolyte supplements that are keto friendly, but we recommend that you avoid Liquid IV if you want to stick to a strict keto diet.

The Author

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John has been learning about and experimenting with low carbohydrate diets since the around 2006. He has successfully used the keto diet to lose over significant amounts of weight in the past and currently follows a low carb diet for a variety of reasons including general health, weight management, and managing mood levels.

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