The Hidden Benefits of Drinking Coconut Water
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In recent years, coconut water has become quite the trendy drink. Naturally sweet and hydrating, the popular beverage is loaded with several important nutrients, including minerals that many people don’t get enough of. The health benefits of coconut water abound. But how often should you be making the switch from your trusty tap water?
Meet the Experts: Jennifer Christman, R.D.N., L.D.N., C.P.T., director of clinical nutrition at Optavia; Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet; Joanna Gregg, R.D., a MyFitnessPal registered dietitian; Megan Meyer, Ph.D., a nutrition immunology and science communication expert; Sarah Olszewski, M.S., R.D.N., C.D.N., a registered dietitian and Cure nutrition advisor.
Turns out, nutrition experts have a lot to say about what coconut water can do for your health. Below, we break down the research-backed perks of nature’s sports drink—and how to enjoy it.
Coconut water benefits
Coconut water is most well-known for its ability to match your favorite sports drink’s electrolytes (which we’ll go over later), but that’s not its only asset:
It’s ultra-hydrating
Like regular water, coconut water’s main benefit is hydration, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. “Hydration helps keep our joints lubricated, delivers nutrients to our cells, and regulates our body temperature.” Due to sweating and electrolyte loss during exercise, coconut water may be beneficial for rehydration after exercise; however, its sodium content is lower than that of a sports drink, so it may not be as efficient, she points out.
Drinking enough water on a daily basis is one of the best things you can do for your health. In fact, the Academy of Nutrition and Dietetics recommends that women and men drink about nine and 13 cups per day, respectively, says Megan Meyer, Ph.D., a nutrition immunology and science communication expert. “Coconut water can help people meet their hydration needs, since it is about 95% water,” she adds.
It’s plentiful in key nutrients
“Depending on the brand, 8 oz of store-bought coconut water has around 500 milligrams (mg) of potassium, 30 to 40 mg of sodium, and 4% of the recommended daily value for magnesium and calcium,” explains Joanna Gregg, R.D., a MyFitnessPal registered dietitian. “If your diet is lacking in any of these nutrients, coconut water may be beneficial for reaching your daily needs.”
It’s a natural source of electrolytes
Electrolytes are minerals not found in water that help maintain various important bodily functions including hydration, muscle function, and a balanced blood pH, per the National Library of Medicine. When you sweat, you lose electrolytes, and while sports drinks may help replenish them after a good workout, they often come with unnecessary added sugars. Pure coconut water, on the other hand, does not—and one cup contains more than double the amount of electrolytes than the same yield of a traditional sports drink.
It’s high in potassium
Meyer puts special emphasis on coconut water’s potassium content, an electrolyte that supports muscle function, among other processes. “The U.S. Dietary Guidelines for Americans have identified potassium as one of the four nutrients of concern for Americans,” she explains. “Insufficient potassium intake can elevate blood pressure, deplete calcium in bones, and increase the risk of kidney stones.” As previously mentioned, a cup of coconut water delivers 500 mg of the nutrient.
It may support heart health
On the topic of potassium, getting an extra boost of it via coconut water may benefit your heart health. That’s because potassium may “help relax blood vessels in order to promote healthy blood flow and regulate blood pressure levels,” says Sarah Olszewski, M.S., R.D.N., C.D.N., a registered dietitian and Cure nutrition advisor. This is especially the case if you overdo it on sodium, which tends to raise blood pressure—having a dose of potassium can counteract those effects, according to the American Heart Association (AHA).
It’s low in calories
It’s natural to wonder if coconut water is a good drink for weight loss—and because it’s a tasty bev that’s lower in calories than alternatives like juice and soda, experts give it a thumbs up. However, it will never be as good for losing weight as good old, calorie-free water.
“Substituting high-calorie beverages with coconut water can be a healthier choice for individuals looking to manage their weight,” says Olszewski. “However, some packaged coconut water products may contain added sugars and higher calorie content, which may not be conducive to weight loss. It’s crucial to read labels and opt for pure, unsweetened coconut water when possible.”
It can be a powerful antioxidant
“Coconut water contains antioxidants that may help neutralize harmful free radicals in the body and protect cells from oxidative stress,” explains Olszewski. Animal-based studies have explored this theory with positive results, but more research is warranted in humans to determine how powerful its preventive effects really are.
Coconut water nutrition facts
Coconut water contains 94% water and very little fat. It should not be confused with coconut milk, which is made by adding water to grated coconut meat. Coconut milk contains about 50% water and is quite high in fat.
Coconut water is low in calories, provides vitamin C, and many electrolytes, including potassium, sodium, calcium, and magnesium, says Gans. Per the U.S. Department of Agriculture (USDA), one cup (240 ml) contains 60 calories, as well as:
Carbs: 15 grams
Sugar: 8 grams
Calcium: 4% of the daily value (DV)
Magnesium: 4% of the DV
Phosphorus: 2% of the DV
Potassium: 15% of the DV
Is it good to drink coconut water every day?
Drinking coconut water daily can be a part of a healthy diet, especially for those who live in especially hot climates and workout a lot, says Olszewski. However, some individuals with specific health conditions like kidney disease “should exercise caution with the amount of coconut water they consume,” she adds. This is because the potassium in coconut water may cause undue stress on vulnerable kidneys, per the AHA.
At the end of the day, regular water is probably still your best bet for hydration, says Gans, and “from the tap, it’s free!”
How to consume coconut water
The simplest way is to pour it into a glass, drink it, and enjoy, says Gans. “Because of its mineral content, limit yourself to one to two cups daily.” It can also be added to smoothies instead of regular water or juice, she suggests. You can also use coconut water as a base for chia seed pudding, vinaigrette dressing, or substituted for plain water whenever you want a bit of natural sweetener.
But before you start reaping the benefits of nature’s sports drink, Jennifer Christman, R.D.N., L.D.N., C.P.T., director of clinical nutrition at Optavia, recommends checking nutritional labels first. “Stick with options that are 100% coconut water and free of unnecessary additives, like sugars,” she says.
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