Coconut Water

Everything you need to know about Coconut Water: Facts, Health Benefits & Disadvantages

Coconut Water is already a half billion dollar industry and is already growing. With Coca Cola and Pepsi buying in and celebrities like Madonna, Jessica Alba and Rhianna endorsing coconut water products, we’ve searched around to give you the hard and simple facts.


What exactly is Coconut Water?

Coconut water is the mildly sweet and nutty-flavored clear liquid found in the center of young, green coconuts. It contains approximately 40 calories per cup, less than half the calories found in the same amount of unsweetened fruit juices. It’s also low in fat, cholesterol-free and high in potassium. In fact, some of the companies that sell coconut water tout that an 8-ounce serving contains more potassium than a banana.

How it made?

Health Benefits of Coconut Water 

The health claims are numerous. Low calorie, fat-free, high in potassium, a hydrating machine chock full of electrolytes.

Risks and Disadvantages to Coconut Water 

Is Coconut Water fattening?

Coconut Water and pregnancy

Coconut Water for the body

Is Coconut Water More Hydrating Than Sports Drinks & H20?

Marketers have positioned it as a hydration powerhouse and mother nature’s sports drink – claiming its natural sugar and electrolytes will hydrate better than water.While the nutrient composition of coconut water does resemble a lighter, more natural version of a sports drink, it may not deserve all of the hydration hype.

To be truthful, coconut water has a big advantage over Gatorade and other “sports” drinks or sodas in one area. Those beverages are virtual sugar bombs in a bottle. Coconut water is relatively low in sugar. Still, coconut water is expensive, and a serving contains 60 calories, enough to pack on the pounds if you are chugging it. While it is an effective hydrator for an athlete who perspires heavily, your body would do equally well or better with lots of cheap, free water. A 2012 study funded by Vita Coco concluded that neither sports drinks or coconut water are any better than H2O.

Types of Coconut Water
With Pulp

Raw Fresh vs Processed Coconut Water

Does Coconut Water Work For Hangovers?

Is It Considered A Laxative? 

How to make coconut water – DIY recipe

Coconut water products and powder

blue monkey coconut water
pearl royal coconut water

What is the healthiest coconut water?



Hydration Takeaway
As far as hydration goes, the evidence suggests that, when consumed in adequate quantities, plain water, coconut water and sports drinks are all comparable. This makes sense, as there is little physiological basis that sodium-containing drinks enhance water absorption as long as your diet contains an adequate amount of salt. For the majority of us who are trying to lose or maintain our weight and work out for 60 minutes or less under normal conditions (i.e., not in extreme heat and humidity), water remains the smartest, and most affordable, hydration choice.

For those exercising vigorously for more than one hour or in extremely hot conditions, sipping on coconut water or a sports drink can enhance performance and promote fluid retention during exercise. Just keep in mind that natural coconut water contains less sugar (muscle fuel) and sodium (an important hydration electrolyte) than the average sports drink, which is engineered to improve and optimize athlete performance.

What are the claims?

Marketers call coconut water “Mother Nature’s sports drink” and promise that it can help you stay hydrated and fight a hangover. Proponents also claim that because coconut water is high in potassium, which is believed to regulate blood pressure and is important for heart health, it can help prevent strokes and heart attacks. Others say coconut water has anti-aging properties and can help fight cancer and kidney stones, as well.

Does coconut water prevent strokes and heart attacks and live up to the other claims?

While potassium is important for heart health, coconut water isn’t magical—potassium is in many foods, including bananas, potatoes, beans, lentils, spinach and yogurt. And simply drinking coconut water on its own won’t magically prevent a stroke. Many of these other benefits are little more than unproven claims.

Does coconut water live up to the claim that it is “Mother Nature’s sports drink”?

Unlike most conventional sports drinks, unsweetened coconut water is a more natural way to replenish electrolytes because it is free of the sugar, artificial sweeteners and dyes. It’s also high in potassium and magnesium, which are two nutrients the body needs for overall health and good performance.

However, sports drinks are only necessary when exercising intensely for longer than an hour—water is sufficient for shorter workouts. If you have a hard time drinking water when trying to hydrate, coconut water may be a good way to help you to drink more fluid (if you enjoy the taste, that is). Just keep in mind that it does contain calories. And because many people exercise to help control or lose weight, drinking back the calories they burn off isn’t ideal.

When you exercise intensely for longer than an hour, a sports drink helps provide the body with both sodium (the main electrolyte lost through sweat) and carbohydrates (which help refuel the body’s energy stores). Compared to sports drinks, coconut water has fewer of these key nutrients. If you’re a fan of coconut water and exercise intensely for about an hour, you can benefit from the electrolytes, but you won’t be relying on it for carbs and sodium—and the calories won’t get as high as they could with other beverages.

How does coconut water compare to sports drinks, juice and soda in terms of sugar content?

An 8-ounce carton of unsweetened coconut water has about 40 calories and 9 grams of sugar, while 8 ounces of Gatorade contains approximately 50 calories and 14 grams of sugar. If you’re lowering your sugar intake, coconut water could be a good option if you don’t mix it with juice.

As a sports drink replacement (potassium and sodium):

Potassium: If you eat a nutrient-rich diet, it’s fairly easy to get enough potassium from the food you eat—plus, you’ll also get important vitamins, minerals and fiber along with the food. Potassium is found in unprocessed meats, milk, and fruits and vegetables such as leafy greens, fruit from vines and citrus fruits. While it seems like it would be easy to consume plenty of potassium, many Americans don’t get enough, so coconut water can boost intake a bit.

Sodium: Most people don’t work out long or hard enough to need an electrolyte replacement drink. If you’re not working out intensely for 60 to 90 minutes or more, you simply don’t need one. Water will keep you hydrated without any extra calories. If you are working out exceptionally long and hard, the mineral that you need the most of is actually sodium, and coconut water is fairly low in sodium.

The bottom line…

The main benefits of coconut water are that it’s a natural fluid and an excellent source of potassium (430 milligrams per 8-ounce serving), and many of us don’t take in anywhere close to the recommended daily amount of 4700 milligrams. And, if you have a tough time consuming enough fluids because you don’t like the flavor of water, coconut water can help you to stay hydrated.