In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsDownsides and PrecautionsBest Ways to Enjoy ItFAQs
In This ArticleView All
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In This Article
Health Benefits
Nutrition Facts
Downsides and Precautions
Best Ways to Enjoy It
FAQs
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Photo:Anna Bryleva/Getty Images
Anna Bryleva/Getty Images
Picture yourself in a tropical oasis: relaxing in a hammock between two towering palm trees, cradling a coconut in your hand and savoring the refreshing taste of pure coconut water. Derived from the green, unripe coconuts of the coconut palm (Cocos nucifera), coconut water is the clear liquid found inside the fruit.This natural beverage has been consumed for centuries in tropical regions where coconuts flourish, such as Indonesia, the Philippines, Thailand, Southeast Asia and the Pacific Islands.
Thankfully, we can now find this tropical drink on store shelves all around the world. Whether enjoyed straight from the coconut or conveniently packaged in cartons or bottles, coconut water boasts an extraordinary nutrient profile and a wide array of health benefits, such as providingelectrolytesand helping lower your blood pressure. This is why it has become an increasingly popular choice among individuals seeking a natural way to stay hydrated and nourished. Here’s what happens when you make this tropical beverage a regular part of your eating routine.
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Health Benefits of Coconut Water
May Replenish Electrolytes
Coconut water, often dubbed “nature’s sports drink,” is packed with an impressive lineup of electrolytes, including potassium, sodium,magnesiumand calcium. These minerals are essential for muscle contraction, nerve transmission and maintaining fluid balance throughout the body.Coconut water’s electrolyte-rich profile makes it an excellent choice for rehydration, particularly following fluid and electrolyte loss from illness (like vomiting ordiarrhea) or exercise-induced sweating, saysHannah Van Ark, M.S., RD, founder of Plant Forward Nutritionist. Remarkably, its osmotic composition resembles that of human plasma, making it an ideal beverage for replenishing electrolytes lost during dehydration.
May Lower Blood Pressure
May Support Bone Health
May Improve Digestive Health
Sipping coconut water may alsoenhance your gut health. This benefit primarily stems from coconut water’s hydrating properties. “Hydration is very important for proper digestive function, especially in the absorption of nutrients and for preventing constipation,” notes Van Ark. Research has also shown that coconut water has anti-inflammatory and antimicrobial properties that can benefit the gut microbiome, which are the microbes that inhabit your intestines.A small study shows that coconut water has demonstrated the ability to helpalleviate inflammationand possibly support remission in digestive disorders such as ulcerative colitis.As a result, coconut water may soothe irritated gut linings and offer relief from pangs of digestive distress.
Might Reduce Cell Damage
Each day, your cells face off against harmful molecules called free radicals. These molecules emerge from normal metabolic processes within your body and exposure to external toxins and pollutants. When the body is flooded with too many free radicals, it can lead to cell-damaging oxidative stress and a heightened risk of developing chronic diseases. Luckily, “antioxidants like vitamin C, cytokinins and phenolic compounds are present in coconut water, and these can fight free radical damage in the body,” Van Ark explains.However, she notes that the antioxidant effects of coconut water have only been researched in animals. Therefore, more human studies are needed to validate these findings and determine their effectiveness in people.
Might Aid in Blood Sugar Management
Additionally, some coconut water brands contain added sugar, which could result in blood sugar spikes. Still, coconut water is lower in sugar than many sugar-sweetened beverages like soda, says Van Ark. Therefore, she suggests that swapping these drinks for coconut water may reduce blood sugar levels for some individuals.
Might Prevent Kidney Stones
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Coconut Water Nutrition Facts
The nutrition profile of coconut water varies depending on the age and variety of the coconut, along with how it is processed and stored. In general, this hydrating beverage is a great source of several key electrolytes, including potassium, sodium and magnesium. It also contains a trace amount of calcium. One cup (245 grams) of unsweetened coconut water contains:
Calories:44Total Carbohydrates:10 gDietary Fiber:0 gTotal Sugars:10 g*Protein:<1 gTotal Fat:0 gSaturated Fat:0 gSodium:64 mg (3% DV)Potassium:404 mg (9% DV)Magnesium:15 mg (4% DV)Calcium:17 mg (1% DV)*The sugars in coconut water are naturally occurring ones.
*The sugars in coconut water are naturally occurring ones.
Potential Downsides and Precautions
Considerations for Kidney Disease
Individuals with chronic kidney disease should seek guidance from their health care provider before adding coconut water to their diet. Coconut water is naturally high in potassium, which can pose challenges for those with compromised kidney function. While potassium is usually flushed out through urine, those with kidney issues may have difficulty eliminating excess potassium.Therefore, close monitoring of potassium intake is crucial to prevent complications.
Precautions Regarding Surgery
Similarly, if you have an upcoming surgery, avoiding coconut water for at least two weeks before and after the procedure is advisable. This is because coconut water can potentially affect blood pressure and blood sugar control during this critical period.
Potential Medication Interaction
Consuming coconut water alongside antihypertensive or antidiabetic medications may cause blood pressure and blood sugar levels to drop too low.Therefore, people taking these medications should speak with their doctor before drinking coconut water on a regular basis.
Best Ways to Enjoy Coconut Water
When buying coconut water at the grocery store, check the Nutrition Facts label to ensure it closely mirrors the refreshing beverage you’d find on a tropical beach. Look for options that are free of added sugars and preservatives. Ideally, the ingredients list should contain only one item: pure coconut water. If you come across a brand with a unique pink hue, don’t fret! This is a good sign. When fresh coconut water is exposed to air, it undergoes reactions that turn the liquid pink.And, it’s a sign that it has retained many of its natural antioxidants.
Once you’ve picked the ideal coconut water, consider enjoying your refreshing beverage in the following ways:
The Bottom Line
Regularly consuming coconut water does more for your body than provide hydration. A daily cup of coconut water may help restore electrolyte balance, lower blood pressure levels, support bone health, improve digestive functioning and more. Whether you enjoy it plain, blended into a smoothie, mixed into a homemade juice or frozen into ice pops, incorporating coconut water into your diet offers a delicious and versatile way to reap its numerous health benefits. Just be sure to consult a health care professional to ensure it aligns with your dietary needs and health goals.
Frequently Asked Questions“Yes! While plain water should be your main source of hydration, coconut water is great for additional hydration (especially after illness or exercise), a good source of potassium, and can be a healthy addition to your daily routine,” says Van Ark.Coconut water, known for its hydrating properties, may support gut health. Its anti-inflammatory and antimicrobial effects may benefit the gut microbiome. Additionally, it can help with an upset stomach.While coconut water is generally safe for most people, its high potassium content may pose a risk for those with kidney disease. Additionally, it may interact with high blood pressure and high blood sugar medications. Therefore, you should always consult your health care provider before making it a staple in your diet.“Because of its electrolyte content, coconut water may produce a mild laxative effect in some people when consumed in large quantities,” Van Ark explains.
Frequently Asked Questions
“Yes! While plain water should be your main source of hydration, coconut water is great for additional hydration (especially after illness or exercise), a good source of potassium, and can be a healthy addition to your daily routine,” says Van Ark.
Coconut water, known for its hydrating properties, may support gut health. Its anti-inflammatory and antimicrobial effects may benefit the gut microbiome. Additionally, it can help with an upset stomach.
While coconut water is generally safe for most people, its high potassium content may pose a risk for those with kidney disease. Additionally, it may interact with high blood pressure and high blood sugar medications. Therefore, you should always consult your health care provider before making it a staple in your diet.
“Because of its electrolyte content, coconut water may produce a mild laxative effect in some people when consumed in large quantities,” Van Ark explains.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
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