Known for its concentrations of electrolytes, vitamins, and minerals, coconut water has swept the nation. From yoga studios to vending machines, you can buy the tropical drink just about anywhere.
Coconut water is made from the clear liquid inside green coconuts. It’s not to be confused with coconut milk, which is made from the water and the flesh inside of a mature coconut. Over 95 percent of coconut water is water.
Despite its recent explosion in popularity, coconut water has been consumed for centuries in tropical regions around the world. In traditional Ayurvedic medicine, coconut water is believed to help digestion, urination, and even semen production.
It has also traditionally been used to treat dehydration and given as ceremonial gifts throughout the tropics. While it may not be a miracle cure, it does have many health benefits.
What is coconut water?
Coconut water is the clear liquid found inside green, immature coconuts. Young coconuts are favored for their water as it is tastier, plentiful in volume, and easier to access by chopping the top off the softer shell. More mature coconuts have a harder husk and less water inside because it gradually solidifies to form flesh.
Different varieties of coconut yield slightly different-tasting water depending on where they are grown.
How does it work?
Coconut water is rich in carbohydrates and electrolytes such as potassium, sodium, and magnesium. Because of this electrolyte composition, there is a lot of interest in using coconut water to treat and prevent dehydration. But some experts suggest that the electrolyte composition in coconut water is not adequate to be used as a rehydration solution.
The best time to have Coconut Water
Unlike other drinks, there’s no one best time to have coconut water. You can enjoy it during the day and even at night, but drinking it at some specific times does certainly help.
Drink it early morning on an empty stomach
Drinking coconut water first thing in the morning on an empty stomach can help in many ways. Coconut water contains lauric acid, which helps in boosting your immunity, kick-starting your metabolism, and facilitating weight loss. Pregnant women are often recommended to have coconut water to fight dehydration and constipation. It also helps relieve morning sickness and heartburn, which are common symptoms of pregnancy.
Before or after a workout shared earlier, coconut water is a great natural sport drink that helps in hydrating your body and boosting energy before a workout. Whereas after a workout, coconut water helps in replenishing the lost electrolytes during the intense session. Drinking coconut water helps in fighting fatigue and exhaustion and is one of the best energy-boosting drinks. (Benefits Of Coconut Water)
Before going to bed
The sweet and pleasant fragrance of coconut is known to have a psychological effect that helps diminish anxiety and slows our heart rate. Sip some coconut water before hitting the bed to fight stress and calm your mind. Moreover, drinking coconut water at bedtime may help in flushing out all the toxins and cleansing your
urinary tract, thus preventing infections and kidney problems.
Coconut Water Nutrition Facts
The following nutrition information is provided by the USDA for 1 cup (240g) of 100% coconut water.
- Calories: 44
- Fat: 0g
- Sodium: 64mg
- Carbohydrates: 10.4g
- Fiber: 0g
- Sugars: 9.6g
- Protein: 0.5g
Carbs
A one-cup serving of coconut water provides about 10 grams of carbohydrate. 100% coconut water contains about 9 grams of naturally occurring sugar. Some brands of coconut water is sweetened with added sugars, so check labels carefully.
Fats
There is usually little to no fat (less than 1 gram) in coconut water, but some brands may contain a small amount of fat.
Protein
Coconut water contains a small amount of protein; the amount can vary by brand.
Vitamins and Minerals
Coconut water is an excellent source of vitamin C, with 24mg per one-cup serving. That’s 32% of the recommended dietary allowance (RDA) for women and 27% for men.2 It also contains the B vitamin thiamin (about 8% of RDA).
Minerals in coconut water include potassium (404mg or 16% of adequate intake for women and 12% for men),3 manganese (0.5mg or 28% of adequate intake for women and 22% for men). The drink also provides smaller amounts of magnesium, calcium, iron, phosphorus, zinc, and copper.
12 Health benefits of Coconut Water
1. Low in calories
With only 45 calories in a cup, coconut water is a great substitute for higher calorie drinks like sodas or juice, according to the Academy of Nutrition and Dietetics. Coconut water has less sugar and carbohydrates than most juices. It also has more minerals and electrolytes like sodium and potassium. However, for
casual sipping, still can’t compete with zero-calorie water.
2. Reduce high blood pressure
Being high in potassium, Coconut water may help to manage blood pressure. Research suggests that potassium-rich diets can help support heart health by managing blood pressure and even protecting against stroke. (Benefits Of Coconut Water)
3. Energy booster
Coconut water is a great beverage to drink during and after a workout. It is rich in minerals, electrolytes, and antioxidants that help to boost your energy level instantly. It may help athletes to refuel their energy stores and recover a little faster. If you drink this water during exercise, it may prevent fatigue and dehydration.
4. Good Source of Several Nutrients
Coconuts grow on large palm trees known scientifically as Cocos nucifera. Despite the name, the coconut is botanically considered a fruit rather than a nut.
Coconut water is the juice found in the center of a young, green coconut. It helps nourish the fruit. As the coconut matures, some of the juice remains in liquid form while the rest ripens into the solid white flesh known as coconut meat. Coconut water forms naturally in the fruit and 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 very high in coconut fat. Coconuts take 10–12 months to fully mature. Coconut water typically comes from young coconuts about 6–7 months of age, though it’s also found in mature
fruit.
5. It is very hydrating
Hydration is one of coconut water’s most well-known benefits, thanks to its electrolytes such as sodium, potassium, and magnesium. Electrolytes are great for everyday consumption—they help regulate your pH, keep you hydrated, and control muscle contractions—but they’re especially helpful in certain situations. “Coconut
water could be a good choice for rehydration after a long or intense workout, an illness during which you experience vomiting or diarrhea, or after a day out in the sun,” Poon says. (Benefits Of Coconut Water)
6. Increases Metabolic Rate
Regular consumption of coconut water increases the metabolism rate which helps to burn sugar a lot faster. As a result, the level of insulin in a person’s body burns faster. Thus a person has more energy and loses fat faster.
7. Good for health
Some recent studies have found that coconut water can help increase HDL (good) cholesterol, which makes it a wonderful natural treatment for maintaining good cardiovascular health.
8. Natural Sports drink
Coconut water’s natural electrolytes make it a solid match for traditional sports drinks. Made without added sugar, food coloring, or artificial sweeteners, many people reach for coconut water as a more natural performance drink.
9. Helps during Headaches
The richness of magnesium in coconut water can help reduce headaches. It is also known to be effective for migraines. Yes, that unbearable ache that doesn’t let you do anything during a migraine can be reduced with coconut water.
10. It is a complete package of multi-nutrients
With the presence of calcium, magnesium, phosphorous, potassium, and sodium, coconut water is better than many nutritious drinks that you get outside. Thus, individuals with deficiencies of any or all of these nutrients can be highly benefited.
11. It regulates hair growth
The role of coconut oil for hair is known to all. But the water inside this giant seed is beneficial to hair too. It is known to add shine to the hair, reducing dandruff as well as help the hair grow longer and stronger.
The coconut water hydrates the scalp and the hair. And massaging your hair with this water can boost hair nourishment as well as blood circulation.
12. Coconut water benefits during pregnancy
Regular consumption of coconut water can help in having a comfortable pregnancy. It is known to reduce fatigue, cramps, dehydration, etc during pregnancy. Moreover, it provides comfort during those significant months for the soon-to-be mothers. (Benefits Of Coconut Water)
How much of it should I Drink?
Clearly, coconut water makes a great companion to your regular water consumption. Like with most things, though, it is absolutely possible to have too much of a good thing. Poon points out that coconut water has about 50-60 calories per 8-ounce serving, so chugging it like you would good ol’ H20 all day long isn’t recommended. It also naturally contains some sugar, and some brands add even more to theirs, making it definitely not equivalent to drinking water. Thus, Poon suggests sticking to one to two cups of coconut water per day at most.
When To Eat
To maintain a good energy supply for your body’s needs during exercise, eat at least three meals a day (even better is four or five smaller ones). Smaller, multiple meals throughout the day will assimilate nutrients better than one or two big meals.
Here are Pritikin eating recommendations for before, during, and after exercise:
(A) Before exercise
Consume a small meal or snack, like a piece of fruit. You want your stomach feeling comfortable, not full. Choose carbohydrates; avoid excessive protein.
(B) During exercise
Hydration is your main source of nutritional intake. If the duration of exercise exceeds one hour, we also recommend that you eat very small snacks, like fruit slices or vegetables, between bouts.
(C) After exercise
Eating during recovery is key for refueling your muscles and maintaining normal blood sugar levels. Within 30 minutes after exercise, eat a small snack, such as vegetables or fruit. Two to four hours after exercise, eat another snack or meal. Always remember that your nutrition today is your energy (glycogen) storage
tomorrow.
7 Disadvantages Of Coconut Water You Should Be Aware Of
1. Possesses Diuretic Properties
Consuming too much coconut water can make you run to the loo quite a couple of times. Coconut water contains high amounts of potassium, which acts as a natural diuretic, helping the kidneys flush out water. This means the kidneys have to work harder to eliminate excess water
2. High In Sugar
Not Suitable For Diabetes Coconut water is drunk as an alternative to other juices because people think it’s low in sugar. A cup of coconut water contains 6.26 grams of sugar. So, consumption of coconut water should be avoided by diabetic individuals
For diabetic individuals: People with blood sugar should not drink it every day. Though coconut water does not contain as much sugar as most sports drinks and fruit juices, it does contain a bit too many calories.
3. Might Cause Electrolyte Imbalance
The high potassium content of coconut water is one reason it is a wonder drink. But then, the very same reason can make coconut water fatal if consumed in excess. (Benefits Of Coconut Water)
In a specific case, a man had spent an entire day playing tennis in 90 degrees Fahrenheit weather. He happened to consume a whopping 88 ounces of coconut water, which resulted in a condition called hyperkalemia, eventually leading to a serious condition.
Hyperkalemia causes weakness and lightheadedness, and within minutes the victim might lose consciousness.
4. Not Good For People With Frigid Body
Coconut water surely cools one’s body. But again, it may not suit people who are chilly in nature otherwise. People prone to the cold and chill environments should give it a miss because coconut water is cool and it may further make them cooler. This in turn may make them suffer from cold more often and add to their discomfort.
This is one of the major side effects of coconut water.
5. May lower your blood pressure
Coconut water might lower your blood pressure. Drinking excess coconut water might lower your blood pressure significantly. People suffering from low blood pressure should limit their intake of coconut water. Note: If you are taking medications for high blood pressure, it might cause your blood pressure to drop too
low.
6. May affect the sodium levels
According to research, a single cup of fresh coconut water contains 252 mg of sodium. This might not be a problem for most people, but people with high blood pressure or heart disease should avoid or limit the intake of coconut water.
Also read: Health Benefits Of Papaya And Its Side Effects
7. Might Act As A Laxative
Drinking excess coconut water cannot be a healthy practice because it can have laxative effects on your digestive system since coconut water is a natural laxative. People who have irritable bowel syndrome should avoid consuming too much coconut water.
Also, read Grapefruit: Everything You Need To Know