Coconut Water: Is It Good for You?

Coconut water is a popular beverage that many people love to drink. But what does science say about this trend-worthy supplement? Coconut water has been touted for its ability to help with weight loss, Alzheimer’s disease prevention, and more. This article will cover the five major benefits of coconut water.

Coconut water is a popular drink that has been touted as good for you. This is because it contains electrolytes and other nutrients, including sugar and calories.


Coconut water is becoming more popular in various healthy drinks, and you may be wondering whether it lives up to the promise. But do the advantages outweigh the nutritional value? Is coconut water beneficial to your health?

What Is Coconut Water?

Coconut water is the clear liquid inside a young, green coconut the size of a basketball. Young coconuts should be picked around 5–7 months of age to retain the maximum water.

Coconut “meat” replaces the liquid as the coconut grows. Coconut water has the most nutrients, therefore consume the water from a young coconut rather than the mature coconut milk, which is often lower in nutrients.

Coconut water has been drunk in tropical areas for ages and is thought to help with several health problems. Coconuts are known as “kalpa vriksha” in Sanskrit, which means “tree that provides everything that is required for life.”

Because of its high electrolyte content and the fact that it is sterile when administered straight from the interior of the coconut, it has been utilized for IV hydration in certain emergency circumstances. It is loved by people all over the globe for its many health advantages and pleasant flavor.

Coconut water’s health advantages have recently been emphasized, with several marketers referring to it as “nature’s sports drink” and a “life booster.” However, is it true that coconut water is beneficial to your health?

Nutritional Information

The liquid within a coconut has around 46 calories per cup, 10 grams of natural sugar, no protein, and no fat. In addition, it is high in vitamins, minerals, and phytochemicals, all of which are beneficial to human health.

Potassium is the most important nutrient in coconut water. It has around 600 milligrams of sodium (12 percent of the daily intake), making it a high electrolyte beverage. Coconut water also has a modest amount of salt (approximately 40 milligrams), as well as up to 10% of your daily calcium and magnesium requirements.

Electrolytes are essential for blood volume, heart function, and preventing dehydration. In addition, maintaining electrolyte balance may aid in the reduction of tiredness, tension, and muscular relaxation.

There has also been some intriguing study on the cytokinin content of coconut water, which may have anti-cancer capabilities in the future. Cytokinins are naturally occurring plant hormones that may help slow cancer cell proliferation, but more study is required.

Is coconut water excellent for you because of these nutritional benefits? Yes, it is true! If you enjoy the taste, it may be a low-calorie, low-sugar alternative to soda. In addition, it’s a great way to cool down on a hot day while also rehydrating.

Coconut water also has the following health benefits:

  • Blood pressure is lower
  • Loss of weight
  • Increased athletic ability
  • Enhanced vitality
  • Reduced cholesterol levels
  • Cellulite reduction
  • Muscle tension should be relieved

For the most part, coconut water is a safe and healthful beverage. However, foods rich in potassium, such as coconut water, should be avoided by those who have renal disease. Let’s look at some of coconut water’s studies and science-backed advantages.

5 Health Advantages

1. Coconut Water vs. Sports Drink as an Electrolyte Replacement 

Coconut water has also been used for IV hydration in certain emergency cases since it is rich in potassium and a superb electrolyte replacement.

It also has fewer carbs than other sports beverages. Coconut water has a carbohydrate content of roughly 4.5 percent, but other sports beverages might have a carbohydrate content of 6–8%. This is beneficial for athletes who are attempting to limit their sugar consumption and hydrate after a competition. In addition, coconut water is a wonderful low-sugar hydration option for most casual exercisers after a workout.

A 2002 research tested water, coconut water, and typical sports drinks to discover which beverage was better for post-exercise hydration. The eight participants worked out in the heat before being rehydrated with water, coconut water, or a sports drink.

There was no change in salt levels, urine output, or fluid balance amongst the three drinks, indicating that they were all similarly hydrating. On the other hand, the coconut water caused substantially less nausea and fullness, enabling the participants to consume more of the beverage.

Overall, coconut water may be a good substitute for sports beverages, but it depends on the activity and its intensity. For example, long-distance endurance athletes may need more specific salt and carbohydrate-rich food. Coconut water, on the other hand, is a fantastic alternative for most casual exercisers.

2. Blood Pressure Should Be Lower 

In a 2005 research, participants who drank coconut water for two weeks had 71 percent lower systolic blood pressure and 29 percent lower diastolic blood pressure than those who drank plain water.

Coconut water’s high potassium concentration has prompted experts to look into its potential for lowering cardiovascular disease risk. Potassium helps to reduce blood pressure by counteracting the effects of sodium in the body.

3. Lower Triglycerides and Cholesterol

A 2006 research discovered that rats fed coconut water had a lower risk of a heart attack. It helped them lower their total cholesterol, triglyceride levels, and LDL cholesterol, which is the cholesterol present in the heart, among other things.

The health advantages of coconut water also helped the rats recover quicker if they had a heart attack. Researchers think the effect is due to the potassium, calcium, and magnesium concentration in the water, all of which are electrolytes that aid in heart function.

4. Detoxification / Cleansing

If given the proper foods and moisture, our bodies have an extraordinary natural capacity to cleanse and detox independently. Inadequate hydration causes toxins to build up in our systems because the detoxification organs, the liver, and kidneys cannot operate effectively without enough water.

Dehydration causes weariness, irritation, disorientation, and acute thirst due to water or electrolyte loss. The kidney’s failure to efficiently drain toxins out of the system causes these symptoms. Adequate fluid consumption, preferably 8–10 cups per day, may help avoid dehydration and keep the body’s natural detoxification system running smoothly. Although water is beneficial, in extreme heat or during heavy exertion, more than simply water may be required.

Coconut water has an electrolyte composition that is comparable to that of human blood, making it an excellent beverage for replacing fluids and removing toxins from the body. Potassium, in particular, may assist in mitigating some of the detrimental consequences of a high-sodium processed diet.

5. Decrease Muscle Tension and Stress

It’s almost as relaxing as getting a massage! Coconut water contains electrolytes such as calcium and magnesium, which may aid with stress and muscular tension. Unfortunately, many of us are deficient in these essential minerals, making stress management even more difficult. Calcium aids calm muscular relaxation in addition to keeping healthy teeth and bones. Calcium supplementation may help keep all of our muscles, including our heart muscle, relaxed, reducing the risk of heart attacks.

Magnesium has earned the moniker “relaxation mineral.” Its major role is to aid relaxation in the parasympathetic nervous system. It also aids in the production of serotonin, popularly known as the “feel-good hormone.”

Magnesium and calcium operate in tandem to keep muscles relaxed. Coconut water has both of these minerals, so drink enough of it on a stressful day to keep calm and relaxed.

Coconut Milk vs. Coconut Water

Coconut water is often confused with coconut milk. Coconut milk, which is thicker, sweeter, and denser, is derived from the flesh of the coconut and is higher in fat and calories. It’s also heavy in calories, but it’s also abundant in vitamins and healthful saturated fats. A cup of coconut milk has around 552 calories; however, a cup of coconut water contains just 46 calories! Whew!

Coconut milk is high in potassium, manganese, magnesium, folate, calcium, and selenium and so offers several health advantages.

Also, although coconut milk is heavy in fat, it’s crucial to realize that the saturated fat in coconut oil and coconut milk contains medium-chain fatty acids, which are really excellent for you! They are quickly available by your body since your brain may utilize them without passing through your digestive system.

Coconut milk is a wonderful dairy alternative for baking and cooking because of its excellent flavor and texture.

Where to Buy the Best Coconut Water

Look for coconut water in a fresh, green coconut instead of the packaged version; it’s a little more difficult to open, but it’s a lot of fun to drink. It’s also free of added sugar, preservatives, and pasteurization. It is by far the healthiest and most tasty option.

Coconuts are perishable and may be found in the chilled area of health food shops. The coconut water should be kept refrigerated and drunk within 3–5 days if it has been opened.

If you can’t locate a fresh, green coconut, cold-pressured coconut water is a good alternative. It’s very mildly processed using high pressure rather than heat. This subjected the water to high pressure to kill microorganisms while retaining a higher quantity of vitamins and minerals.

If coconut water is not refrigerated, it has most likely been pasteurized to keep it fresh. Pasteurization involves heating liquids to a high temperature to kill germs; however, this also destroys many of the product’s inherent vitamins and minerals.

Coconut water from a concentrate should be avoided. In general, any concentrated fruit or vegetable loses nutrients throughout the process; consequently, it is always ideal for picking alternatives that are not concentrated.

Many firms add sugars or other tastes to coconuts to make them more “flavorful.” Many firms also add flavors to disguise the fact that their coconut water is made from mature coconuts, which have a more bitter and acidic taste than young coconuts.

Coconut waters with additional tastes or sugar should be avoided. Likewise, there should be no additional fruit juices, natural or artificial substances, or anything else that would imply that the water has been altered in any manner as the main element.

Ways to Include It in Your Diet

This beverage may be consumed in a variety of ways. For example, coconut water, commonly known as coco water, goes well with grape since grape and coconut are delightful. It’s also good in a smoothie.

If you want to improve your digestive and immune systems, eating and drinking probiotic foods is a fantastic way to start. Coconut kefir water is also a fantastic choice if you have a dairy intolerance.

Kefir is a cultured dairy product that is high in probiotics and one of the most probiotic-rich meals available. It provides many health advantages for persons with gastrointestinal difficulties and those who have been overprescribed antibiotics due to its high probiotic content.

Kefir has traditionally been produced by combining kefir grains with dairy, such as milk. Kefir grains are little kernels that contain a precise balance of yeast and bacteria rather than real grains.

Despite the fact that most individuals can take kefir even if they can’t stomach dairy, some people may be sensitive to it or have a dairy allergy. Fortunately, coconut water may also be fermented into kefir, allowing everyone to benefit from this wonderful beverage. This is a fantastic coconut water recipe that you can prepare at home!


If you find coconut water alone to be too bland, consider combining it with different fruit juices – just make sure you use 100 percent juice. For best hydration, here’s a recipe for my Super Hydrator Juice drink, which includes coconut water and other fruit and vegetable juices – 100 percent juice in all cases.


  • 4 oz. coconut water
  • 4 stalks celery
  • 1 cucumber, whole
  • 1 lime, peeled


In a juicer, combine all of the ingredients. Stir gently and consume right away.

Last Thoughts

Coconut water has so many health advantages that you should consider including it as a beverage in your daily routine for maximum hydration. It should not be used in lieu of ordinary water, but it may be a fantastic sugar-free and calorie-free alternative to other drinks.

When purchasing commercial brands, keep in mind that some may lack the nutrients present in natural water. In addition, many products include a lot of added sugar or preservatives, which might alter the nutritional advantages of this delicious dessert.

Coconut water is beneficial to your health. That’s why you should drink it: it has a long list of health advantages, including cardioprotection and the prevention of cancer and other ailments. So take it all in!

Frequently Asked Questions

What happens if we drink coconut water daily?

A: If someone drinks coconut water daily, their body will become saturated in an electrolyte fluid called electrolytes. This would cause a person’s heart to stop beating.

How much coconut water should you drink a day?

A: You should drink about 16 ounces of liquid or two cups a day.

Related Tags

  • is coconut water good for you
  • is coconut water good for gastric problem
  • how much coconut water to drink to lower blood pressure
  • is coconut water good for your skin
  • how much coconut water should i drink

FDA Compliance

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.


1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)