If you live in a tropical climate, you may be able to enjoy coconut water from whole coconuts straight off the tree. But if not, you can usually find it bottled on the shelves of your local grocery store.
Not to be confused with coconut milk, coconut water is the clear fluid that is found inside of coconuts.
Coconut water has gained popularity in recent years, due to the myriad benefits it purports to offer. Here’s a closer look at which coconut water benefits live up to the hype, as well as a look into any potential side effects or risks associated with consuming this refreshing beverage.
3 Health Benefits of Coconut Water
“Coconut water is the liquid found naturally inside of a coconut (a green, immature coconut) and is composed of carbohydrates, potassium and various levels of other compounds such as flavonoids, anthocyanins…phenolic acids and amino acids,” says Monique Richard, a Johnson City, Tennessee-based registered dietitian nutritionist, owner of Nutrition-In-Sight and national media spokesperson for the Academy of Nutrition Dietetics.
Due to its composition, coconut water has the potential to offer a number of benefits, particularly when it comes from fresh green coconuts, notes Richard. These may include the following.
Hydration
“Coconut water is an excellent drink to add into your hydration routine due to its high electrolyte [content],” says Cordelia McFadyen, a board-certified holistic nutritionist and the founder and owner of holistic nutrition company Inspired Living Nutrition Inc., based in Calgary, Alberta, Canada.
Electrolytes are minerals that impact several bodily functions, including the amount of water in your body and muscle function. You lose electrolytes when you sweat, so they must be replaced.
However, research is mixed One small, 2012 study of 12 exercise-trained men found that all three options provide similar rehydrating effects. In other words, the three beverages similarly hydrated the body after a period of dehydrating exercise, with efficacy indicated by how well the body could retain the fluid consumed. Still, despite these findings, some experts note other research has shown plain water may not have the same hydration effect as sports drinks or coconut water after physical exercise.
Nutritional Value
Coconut water is rich in potassium, with 1 cup of ready-to-drink, unsweetened coconut water offering 404 milligrams of potassium (the recommended daily value, for reference, ranges from 2,600 milligrams for women and 2,400 milligrams for men). “Potassium helps contract muscles, acts as an electrolyte and supports the body’s fluid balance,” says Richard.
Alongside potassium, 1 cup of ready-to-drink, unsweetened coconut water also contains approximately 17 milligrams of calcium, 15 milligrams of magnesium, 64 milligrams of sodium and 12 milligrams of phosphorus. Calcium is necessary for building and maintaining strong bones and for the movement of muscles, among other functions.
Magnesium is important as it’s needed for a variety of functions including energy production and bone health. Sodium, meanwhile, is essential in small amounts to maintain body fluids as well as the functioning of nerves and muscles.
And lastly, phosphorus comprises the bones and teeth and also helps the body make protein, essential for the growth and repair of cells and tissues, and ATP, a molecule used to store energy.
Lower-Calorie Alternative to Some Sports Drinks
Coconut water can be included in a low-calorie or low-sugar diet—a cup (or 8 ounces) of ready-to-drink, unsweetened coconut water contains around 44 calories and contains nearly 10 grams of total sugars. In comparison, a 20-ounce bottle of Lemon Lime Gatorade has 130 calories and contains 34 grams of sugar, while 12 ounces of Mountain Berry Blast-flavored Powerade contains 80 calories and 21 grams of total sugars.
However, this upside can disappear depending on which bottle you pick up. “The issue is that because coconut water has become so popular, there can be so much added sugar to many brands,” says McFadyen, who encourages checking labels and, if you can, opting for coconut water straight from the coconut. There are also no sugar-added, or unsweetened, versions available for purchase, which can cut down on sugar intake.
Risks and Side Effects of Coconut Water
While coconut water is “generally well-tolerated and safe” when it’s consumed “in reasonable amounts,” it may cause issues if consumed in excess due to its rich potassium content, says Richard. “[T]here is a risk for hyperkalemia (elevated potassium), which can affect heart, kidney and systemic function, causing irregular heart palpitations and more serious consequences,” she adds.
Further, due to coconut water’s high potassium content, individuals with kidney issues may want to steer clear, notes McFadyen. “[The] same goes for if you’re awaiting surgery, as coconut water could interfere with blood pressure and blood sugar levels in some people,” says McFadyen.
On a similar note, Richard advises those with diabetes or high blood pressure, especially if they are taking prescription medications, to “be aware that coconut water could impact blood glucose and blood pressure.” Some studies have indicated that the consumption of coconut water can decrease blood pressure and blood glucose.
Those with tree nut allergies may also want to proceed with caution when consuming coconut water, says McFadyen, who notes that the U.S. Food and Drug Administration classifies coconuts as tree nuts “to help ensure those with allergies are aware that they may need to avoid coconuts and therefore coconut water.”
However, the American Academy of Allergy, Asthma and Immunology (AAAAI) notes that coconuts are fruits rather than true nuts, and that most tree nut-allergic individuals can tolerate coconut consumption.
Lastly, when it comes to consuming coconut water from a bottle, it’s important to check the label to understand what it contains. “The farther the coconut is from the palm tree, question what else might be in that coconut water,” says McFadyen. “It could be high in sugar and contain other fillers that you may be surprised by.”
Ways to Consume Coconut Water
There are a wide range of ways to incorporate coconut water into your diet. You might consume it as an alternative to juice or add it to a smoothie, suggests Richard. Other options include swapping it as a substitute for water in curries or even as a base ingredient in popsicles alongside mashed fruit or in a mocktail, says McFadyen.
According to Richard, there is not a “defined ‘healthy intake’ standard or specific studied ‘healthy amount’ for coconut water, per se,” though there is evidence of harmful effects when consumed in excess. “Eight to 16 ounces of coconut water may be a favorable estimate but once again, it depends on the person, their individual needs, health condition, hydration status, access and goals,” says Richard.
While not a complete replacement for plain water or a range of other nutrient-dense foods in your diet, coconut water can offer some benefits, especially the closer to the source you’re able to get it. “In nature, fresh coconut water is an absolute delight to the senses with numerous nutritional benefits,” says McFadyen, who suggests to “enjoy in moderation!”
