01 Jan The Truth About Coconut Water Health Benefits and Myths
Low in calories, naturally free of fat and cholesterol, more potassium than four bananas, and super hydrating — these are just a few of the many benefits ascribed to America’s latest health craze: coconut water.Dubbed “Mother Nature’s sports drink” by marketers, the demand is skyrocketing, propelled by celebrity and athlete endorsements and promises to hydrate the body and help with a whole host of conditions, from hangovers to cancer and kidney stones.But is coconut water capable of delivering on all the promises, or is all of this hype?
What Is Coconut Water?
Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrates in the form of sugar and electrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.
1. Electrolytes
Coconut water contains natural electrolytes. For example, 1 cup has 600 milligrams (mg)of potassium, which is 16% of the daily value (DV). Potassium plays a vital role in the body, including helping with kidney function and muscle contractions.
Coconut water may be a natural alternative to sports drinks such as Gatorade. While coconut water often has more potassium than the average sports drink, it tends to have less sodium, the main electrolyte lost in sweat.
In addition, it has fewer carbohydrates than many sports drinks. This means that it might not provide enough of an energy boost during a strenuous or long workout, but it can help with rehydration afterward.
2. Low-calorie hydration
One cup of coconut water contains 45 calories. The Academy of Nutrition and Dietetics emphasizes that it is a great substitute for drinks such as sodas and juices, which are generally high in calories, sugars, and carbohydrates.
Anyone who finds plain water unappetizing may find that drinking coconut water throughout the day improves their hydration.
Staying hydrated may help:
- boost energy levels
- support digestion
- improve cognition
- reduce joint pain
- manage weight
- prevent kidney stones
- regulate body temperature
- reduce the occurrence of headaches
- improve heart health
3. Nutrients
Coconut water contains several nutrients beyond potassium, including calcium and magnesium.
One cup of coconut water contains about 600 mg of potassium, while for context, a medium banana contains 420 mg. For anyone looking to increase their potassium intake, coconut water may be a good choice.
Potassium helps keep fluid and electrolyte levels balanced, especially during exercise. And because there is more potassium than sodium in coconut water, the potassium may help balance out the sodium’s effects on blood pressure — and it may even help lower blood pressure.
Calcium supports the strength of bones and teeth, and it helps muscles contract and work properly. One cup of coconut water contains about 56 mg of calcium, 4%.
Magnesium helps move calcium and potassium into the muscles, and it also helps with energy production and organ function. One cup of coconut water has about 60 mg of magnesium, which is 14% of the DV.
However, coconut water is not a concentrated source of calcium or magnesium, so the body needs to absorb these nutrients from other sources, as well.
4. Heart health benefits
Coconut water may help promote heart health. Its potassium may help reduce blood pressure. In addition, an older study found that coconut water may help reduce the risk of developing heart disease.
Though coconut water can play a role in a heart healthy diet, a person should still follow dietary recommendations from their doctor.
5. Antioxidants
Coconut water contains antioxidants, which help neutralize oxidative stress and free radicals.
While several studies over the years have looked into the antioxidants in coconut water, relatively few have included human participants.
One of the more recent studies, published in 2016, found that coconut water’s high potency antioxidants helped reduce cholesterol markers in rats.
6. Blood sugar benefits
Drinking unsweetened coconut water instead of sugary beverages may help a person with diabetes control their blood sugar levels. However, unsweetened coconut water contains natural sugars, so a person may need to limit their intake.
In a 2015 study that involved a rat model of diabetes, researchers found that coconut water led to improvements in blood sugar control and a reduction in overall blood sugar levels.
7. Kidney health benefits
Drinking coconut water regularly may help promote kidney health. According to a 2018 study in participants without kidney stones, coconut water helped them lose more citrate, potassium, and chloride during urination, indicating that coconut water might help loosen stones or prevent them from forming.
In a 2021 study in rats, researchers found similar benefits. They also cite several earlier findings that coconut water may help alleviate kidney damage from diabetes.
Coconut water and skin health
Drinking coconut water or applying it to the skin may have a moisturizing effect. In addition, a 2015 study found that consuming coconut water helped prevent damage from free radicals in rats. If this is true for humans, the drink may help reduce signs of aging, though confirming this requires more research.
In a 2017 study, scientists proposed that coconut water has an antimicrobial effect, suggesting that applying it to the skin could help treat acne.
Drinking it during pregnancy
A person can typically drink coconut water during pregnancy, as long as it has been refrigerated and has not expired.
The electrolytes in coconut water could help replenish those lost during morning sickness, and the nutrients in it may benefit the developing fetus.
Anyone who has doubts about drinking coconut water during pregnancy should discuss them with a healthcare professional, who can provide specific guidance.
Using it to support weight loss
Pure coconut water contains 45 calories in 1 cup, making it a healthy replacement for more sugary drinks. Making this swap may support weight loss efforts and help with maintaining a moderate weight.
If a person prefers coconut water to plain water, incorporating more coconut water in the diet could boost hydration, and this, too, can help with weight loss.
Better Than Some Sugary Drinks
Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. Plain coconut water could be a better choice for adults and kids looking for a beverage that is less sweet. But don’t overdo it, says Lilian Cheung, DSc, of Harvard School of Public Health. “One 11-ounce container has 60 calories, and if you drink several in one day, the calories can add up quickly,” she says.
Some Athletes Swear By It
Professional tennis player John Isner credits coconut water with keeping him on his feet for his epic 11-hour marathon Wimbledon tennis win. “It is super hydrating and has kept me going in long matches and prevented me from cramping even in the hottest and most humid conditions,” he says.
What Experts Say
Staying hydrated is one of the most important things for recreational and professional athletes. And if the taste of coconut water helps you drink plenty of fluids, it is a fine choice for most people but may not be for those in prolonged physical activity.
Coconut water is low in carbohydrates and sodium and rich in potassium, which is not exactly what athletes need when exercising rigorously, says Clark.
“Whether you choose a sports drink, coconut water, or plain water, they all work to keep your body hydrated. The challenge is when you exercise strenuously for more than 3 hours in the heat and lose lots of body fluids, you need easily absorbed carbs for quick energy and to replace lost electrolytes like sodium and potassium,” she says.
Neither coconut water nor sports drinks contain enough sodium or carbs for the heavy perspirer. “Supplement with a quick source of energy like a banana or some raisins and a handful of pretzels to provide nutrients to replenish your stores,” Clark says.
Recovery starts before exercise begins. “Most people don’t need to worry about calories, potassium, or sodium. Eat a bagel with peanut butter to get food into your system before and drink plenty of water during exercise,” Clark says. If you exercise for prolonged periods, she suggests eating salty pretzels and raisins or other portable sources of energy.
What Are The Side Effects Of Coconut Water?
- Concerns With Cystic Fibrosis
Cystic fibrosis is an inherited disorder that damages the lungs and the digestive system. This condition can lower salt levels in the body, requiring patients to take pills or fluids to boost blood sodium levels.
If you have cystic fibrosis, please do not depend on coconut water alone for your sodium intake as it contains less of it. The best way to go about it is to take coconut water with a pinch of salt.
- May Cause Hyperkalemia
We have discussed this already. Excess intake of coconut water can cause hyperkalemia. Please limit your intake to one tender coconut a day.
- Might Cause Kidney Issues
Yes, coconut water can help treat kidney stones. But individuals with chronic kidney disease must avoid coconut water due to its high potassium levels.
- May Lower Blood Pressure Way Too Much
Coconut water lowers blood pressure. So, there is a possibility it may lower the levels too much if you are already on medications for lowering blood pressure. Consult a doctor.
- May Interfere With Blood Pressure Control During Surgery
Due to the above-mentioned reason, coconut water might interfere with blood pressure control during surgery. This is important as blood pressure has a role to play in surgery. Avoid consuming coconut water at least two weeks before a scheduled surgery. Also, talk to your doctor about any blood pressure medications that you take.
Bottom Line
There are some health benefits to drinking coconut water. It’s an all-natural way to hydrate, cut sodium, and add potassium to diets. Most Americans don’t get enough potassium because they don’t eat enough fruits, vegetables, or dairy, so coconut water can help fill in the nutritional gaps.
Beyond that, the scientific literature does not support the hype that it will help with a laundry list of diseases. “There is a lot of hype about coconut water, yet the research is just not there to support many of the claims, and much more research is needed,” says Cheung.
Coconut water is fine for recreational athletes — but so are plain water and sports drinks. In general, most adults don’t exercise strenuously enough to need sports drinks or coconut water, so good, old-fashioned water works just fine.
If you enjoy the taste and your budget allows it, coconut water is a nutritious and relatively low-calorie way to add potassium to your diet and keep you well-hydrated.
CURATED BY OZZIE SMALL
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