“Coconut water is the liquid found naturally inside of a coconut (a green, immature coconut) and is composed of carbohydrates, potassium and various levels of other compounds such as flavonoids, anthocyanins…phenolic acids and amino acids,” says Monique Richard, a Johnson City, Tennessee-based registered dietitian nutritionist, owner of Nutrition-In-Sight and national media spokesperson for the Academy of Nutrition Dietetics.
Due to its composition, coconut water has the potential to offer a number of benefits, particularly when it comes from fresh green coconuts, notes Richard. These may include the following.
Hydration
“Coconut water is an excellent drink to add into your hydration routine due to its high electrolyte [content],” says Cordelia McFadyen, a board-certified holistic nutritionist and the founder and owner of holistic nutrition company Inspired Living Nutrition Inc., based in Calgary, Alberta, Canada.
Electrolytes are minerals that impact several bodily functions, including the amount of water in your body and muscle function. You lose electrolytes when you sweat, so they must be replaced.
However, research is mixedOne small, 2012 study of 12 exercise-trained men found that all three options provide similar rehydrating effects. In other words, the three beverages similarly hydrated the body after a period of dehydrating exercise, with efficacy indicated by how well the body could retain the fluid consumed. Still, despite these findings, some experts note other research has shown plain water may not have the same hydration effect as sports drinks or coconut water after physical exercise.
Nutritional Value
Coconut water is rich in potassium, with 1 cup of ready-to-drink, unsweetened coconut water offering 404 milligrams of potassium (the recommended daily value, for reference, ranges from 2,600 milligrams for women and 2,400 milligrams for men). “Potassium helps contract muscles, acts as an electrolyte and supports the body’s fluid balance,” says Richard.
Alongside potassium, 1 cup of ready-to-drink, unsweetened coconut water also contains approximately 17 milligrams of calcium, 15 milligrams of magnesium, 64 milligrams of sodium and 12 milligrams of phosphorus. Calcium is necessary for building and maintaining strong bones and for the movement of muscles, among other functions.
Magnesium is important as it’s needed for a variety of functions including energy production and bone health. Sodium, meanwhile, is essential in small amounts to maintain body fluids as well as the functioning of nerves and muscles.
And lastly, phosphorus comprises the bones and teeth and also helps the body make protein, essential for the growth and repair of cells and tissues, and ATP, a molecule used to store energy.
Lower-Calorie Alternative to Some Sports Drinks
Coconut water can be included in a low-calorie or low-sugar diet—a cup (or 8 ounces) of ready-to-drink, unsweetened coconut water contains around 44 calories and contains nearly 10 grams of total sugars. In comparison, a 20-ounce bottle of Lemon Lime Gatorade has 130 calories and contains 34 grams of sugar, while 12 ounces of Mountain Berry Blast-flavored Powerade contains 80 calories and 21 grams of total sugars.
However, this upside can disappear depending on which bottle you pick up. “The issue is that because coconut water has become so popular, there can be so much added sugar to many brands,” says McFadyen, who encourages checking labels and, if you can, opting for coconut water straight from the coconut. There are also no sugar-added, or unsweetened, versions available for purchase, which can cut down on sugar intake.
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
