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Writer's pictureRachel Gargano

Coconut Water: Hype or Hope?




Coconut water is hyped as a sports drink. Does it work?




Marketed as an all-natural sports drink and one of the best ways to ‘hydrate yourself’, coconut water is popping up in many products.


But is it worth $3-5 per 11-ounce carton?


Summary


Coconut water has plenty of potassium to help lower your blood pressure if you also reduce your sodium intake. {Though you can get plenty of potassium from eating a variety of fruits and veggies}.


But when it comes to daily hydration, it's not better at hydrating you than plain water. As a sports drink, coconut water is seriously lacking in sodium – the most important electrolyte for hydration. So if you’re training longer than 75 minutes, go for an endurance sports drink, or make your own.


But if you want to drink coconut water simply because it tastes good, go for it!


Read on to learn more about coconut water!


What is coconut water?


Coconut water is the liquid found inside a young, green coconut, and has been a staple fluid consumed by Southeast Asian nations for quite a long time. In 2006, this beverage entered the US market, and now profits are booming.


What’s in coconut water?


Coconut water has a good amount of potassium (515 – 660 mg in 1 cup; about 20% of our daily needs), an electrolyte that helps send electrical impulses within our muscles. Other important electrolytes include sodium, chloride, calcium, and magnesium. These impulses help our muscles, including the heart, contract.


Potassium is also important in the regulation of our blood pressure. In fact, a study called the DASH Diet (Dietary Attempts to Stop Hypertension) has shown that in addition to lowering sodium, the addition of potassium and other nutrients is key to helping lower blood pressure via the diet.


  • Potassium in 1 cup orange juice: 473 mg

  • Potassium in 1 medium banana: 422 mg

  • Potassium in 1 cup skim milk: 419 mg

  • Potassium in 1 cup chopped tomatoes: 353 mg


Coconut Water Nutrition Facts per 1 cup (8oz): 45 calories, 0 grams fat, 0 g cholesterol, 252 mg sodium, 9 g carbohydrates, 6 g sugar, 3 g fiber, 2 g protein.


Does coconut water help with hydration?


Definition of ‘Hydrate’: To supply water to (a person, for example) in order to restore or maintain fluid balance.


Water is one of the most important nutrients our bodies need. It regulates our body temperature; lubricates joints; protects our organs and tissues; carries oxygen and nutrients to our cells; lessens the burden on the kidneys and liver by helping flush out waste products; and dissolves minerals and nutrients to make them accessible to our body.


Many Americans do not drink enough fluids, and as much as half the population walks around with mild chronic dehydration. Even with as slight as a 1 or 2 percent dehydration, our performance decreases and we may experience fatigue, mood swings, and even difficulty concentrating.


During daily activities (exercise not included), water is the best fluid for hydration. We maintain our fluid balance by drinking water, juice, milk, tea and other beverages; as well as by eating foods such as fruits, vegetables, and soup. They all hydrate the same amount.


Interesting fact: Research shows that drinking coffee can add to your daily fluid needs. It doesn’t dehydrate you, it simply makes you pee sooner rather than more!


Verdict

Extra potassium in a fluid, such as that in Coconut Water, doesn’t make it better at ‘hydrating’ you; fluid is not absorbed better when this nutrient is present. So drinking coconut water in place of regular water – or any other beverage for that matter – will not keep you better hydrated. It will hydrate you just the same.


With water at $0 per 11 ounces, and coconut water at around $5 per 11 ounces, and both hydrating you the same… which do you prefer?


Is coconut water a good sports drink?


During exercise, our bodies use electrolytes – sodium, potassium, chloride, calcium, magnesium – to create the muscle contractions necessary to work out hard.


For any exercise under 60 minutes, we have enough electrolytes to do the job. In this case, water is the best to drink for hydration.


However, if you’re planning on training intensely for longer than 60 minutes, or if it’s very hot or dry out, then a sports drink with the appropriate electrolyte conent is important.


Although potassium is an electrolyte, sodium is the most important of all electrolytes as it is lost in the greatest amount (along with chloride) in our sweat. It is also used by the body to help regulate our blood volume to prevent dehydration.


How sodium works: The body helps prevent dehydration by having the kidneys reabsorb sodium, which aids in keeping more fluid in the body. Water and sodium are like magnets, where sodium goes water follows. This is why we retain so much water after a salty meal!


Average electrolyte amounts lost in sweat

(Noting that some people have saltier sweat than others):

  • Sodium: 900 – 2600 mg per Liter sweat

  • Chloride: 900 – 1900 mg/L

  • Potassium: 100 – 200 mg/L

  • Magnesium: 60 – 260 mg/L

  • Calcium: 50 – 100 mg/L


Sports drinks have a wide range of sodium per ounce. If you're an endurance athlete, look for one with about 150-200mg sodium per 8 ounces.


Verdict

Although coconut water is touted as a great sports drink, and does have plenty of potassium, most brands generally do not have enough sodium to help maintain an appropriate electrolyte balance, and therefore adequate hydration, during endurance events (>60 minutes) or hot weather.


Can I drink coconut water just because I like it?


Go for it! Coconut water is a great alternative to drinking soda and most sugar-packed juices. It has less calories and less sugar.


If, however, you’re trying to lose weight, I’d suggest sticking with calorie-free water (Coconut water does have about 50 calories per 11 oz container, which can add up if you drink more than one per day).


To help make water taste more appealing: Add a squeeze of lemon, lime, or orange. Add an ounce of juice for taste. Stick a few herbal tea bags in a pitcher of water and brew some tasty cold unsweetened goodness.

Drink up and Hydrate well!




Sources:


  1. NIH National Heart, Lunch, and Blood Institute. DASH Eating Plan. December 2021. Nhlbi.nih.gov. Accessed 17 July 2024.

  2. Killer SC, Blannin AK, Jeukendrup AE. No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. PLoS One. 2014;9(1):e84154. Published 2014 Jan 9. doi:10.1371/journal.pone.0084154

  3. Shirreffs SM, Maughan RJ. Rehydration and recovery of fluid balance after exercise. Exerc Sport Sci Rev. 2000 Jan;28(1):27-32. PMID: 11131686.


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