Maybe you have happy fantasies about sitting on a beach, sipping coconut water from the fruit’s giant green shell. So did I.
But in the meantime, there’s always a deli cooler you can use when you’re in the mood for a refreshing sip that’s delicious and nutrient-packed. To put it plainly, coconut milk has a creamy white tint and contains actual coconut meat. Here I am talking about the clear liquid inside the coconut.
Because coconut water is so full of electrolytes (minerals and salts that help regulate nerve function, hydrate, and maintain fluid balance in your cells), some people call it “nature’s sport” because it’s great for post-workout hydration. You can also use it as the basis of many healthy smoothie recipes. I love this because it’s not overly sweet but still has that nice tropical taste.
But not only does it taste good, check out this master list: Health benefits of coconut waterand some things to watch out for if you drink it every day.
Health and nutrition benefits of coconut water
one. this pProvides a good source of nutrients and electrolytes
Coconut water is suitable for both low-calorie and low-sugar diets, as it contains only 45 calories and approximately 11 grams of sugar per cup. It’s also naturally loaded with electrolytes including potassium, magnesium, phosphorus and more. Although nutrition facts vary slightly depending on the source of the coconut and the maturity of the coconut, an average 8-ounce glass of coconut water contains:
- Calorie: 45
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 25mg
- Potassium: 470mg
- Total carbohydrates: 11g
- Total Sugars: 11g
- Protein: 0g
- Calcium: 4% GM
- Magnesium: 4% GM
- Phosphorus: 2% SE
2. May Aid Post-Exercise Recovery
Coconut water is abundant in various electrolytes, including potassium, sodium and magnesium. Coconut water can be very beneficial, especially if you sweat in the summer months.
Chicago-based registered dietitian Maggie Michalczyk says the electrolytes in coconut water can help regulate fluid balance, prevent dehydration, and even ensure proper muscle function. Of course, you’ll want to make sure you’re refueling with enough carbohydrates and protein post-workout, too.
3. May Reduce Blood Pressure and Risk of Stroke
Bananas are famous for their high potassium content, but just one glass of coconut water contains more potassium than a medium-sized banana. Research suggests that potassium-rich diets may help support heart health by lowering blood pressure and even protecting against stroke. Supplementing coconut water with other potassium-rich foods in your diet is ideal when it comes to supporting a healthy heart.
4. May promote healthy skin
Lack of proper hydration can lead to dry, tight, and even flaky skin. Drinking coconut water can contribute to your daily hydration needs, which supports circulation and glowing skin. Some varieties of coconut water are enriched with vitamin C, which has numerous antioxidant properties and naturally stimulates collagen synthesis, keeping your skin looking firm and youthful.
5. May Reduce Added Sugar Intake
Skip the sugary juices and sodas and reach for coconut water instead when you’re in the mood for something else from the tap, says Michalczyk. Unlike sugar-sweetened beverages, coconut water usually has little or no added sugar (unsweetened varieties). This is a great choice for diabetics or people who want to reduce their consumption of added sugars. L.Choose unconcentrated 100% coconut water and opt for plain unflavored varieties for a no-sugar-added solution.
6. I can helpdrink fluids when you are sick
If you are under the weather, your body may lose large amounts of fluid due to vomiting and diarrhea. Michalcyzk notes that in this scenario, coconut water can help with hydration status and balance electrolytes better than regular water. Some brands even enrich coconut water with vitamins C and D, which can provide better immune support.
7. May Help Control Weight
You may be wondering whether coconut water is good for weight loss. We know that proper hydration is essential to nourish every cell in the body and optimize your metabolic rate. Although coconut water has more calories than regular water, it is much lower in calories than other drinks such as soda and fruit juice. This simple swap can help you cut calories throughout the week.
8. May help cure a hangover
If drinking a little too much wine at Happy Hour leaves you feeling dehydrated and foggy the next day, Michalczyk offers a pro tip to stock your fridge with coconut water. He says drinking it will help replenish electrolytes that may have been depleted and can be a great thirst quencher.
9. May support bone health
Women, especially those over 50, need all the calcium they can get (1000 mg for women ages 19-50, 1200 mg thereafter). Unless you eat a lot of dairy, it may be difficult to meet your count with food alone. Why do we need it so much? Calcium is essential to help bones stay strong, and your muscles and nerves also need it to function properly. One glass of coconut water contains about 17 mg of calcium, helping you reach the daily recommended amount.
10. It is a good source of magnesium
Magnesium is essential for healthy muscles, nerves, bones and blood sugar levels, and not getting enough over time can put you at a higher risk for various health problems, including diabetes and stroke. One cup contains 14% of your daily needs. If you have young ones at home, it’s a good idea to keep them in the fridge so you can grab them to go; Teens are likely to have low magnesium intake, according to the National Institutes of Health.
11. Coconut may help with kidney stones (keyword: may!)
The research is very preliminary, but one small study found that coconut water helped participants excrete more citrate, potassium, and chloride; This suggests that the drink may help loosen stones or prevent them from forming in the first place. Most kidney stones are calcium, and citrate helps prevent crystallization. However, more research is needed and please note that too much potassium (there is quite a lot in coconut water) is not recommended if you have other kidney problems.
FAQ
Are there any side effects of drinking coconut water?
You may be wondering whether it is good to drink coconut water every day. For the general population, coconut water is generally considered safe to consume and provides a delicious source of natural electrolytes. However, there are a few exceptions to note: If you have kidney failure, you need to be careful when drinking coconut water as it is high in potassium. Although this nutrient is normally healthy for the body, when the kidneys fail they can no longer excrete excess potassium and it is important to control your intake. Coconut water can provide an unexpected but important source of potassium when consumed regularly, which can cause hyperkalemia, which is a sign of too much potassium in the blood.
How can I choose the best coconut water?
Ideally, coconut water should contain only one ingredient. We recommend that you choose varieties that are 100% coconut water and do not contain any added sugar, sweeteners or additives. If you don’t like the taste of coconut water on its own, try adding it to smoothies or mixing it with sparkling water or some fruit juice.
Coconut water can be a great way to rehydrate and provide the body with plenty of nutrients and electrolytes. If possible, choose plain, non-concentrated varieties to stay hydrated throughout the day.
Stefani (she/her) is a registered dietitian, NASM-certified personal trainer, and director of the Good Housekeeping Institute Nutrition Lab, where she is responsible for all nutrition-related content, testing, and reviews. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. Room Good Housekeeping staff fitness and exercise specialist. Stefani is committed to providing readers with evidence-based content to promote informed food choices and healthy living. She is an avid CrossFitter and passionate home cook who loves spending time with her older daughters. to place Greek family.