Few drinks strike the perfect balance between taste and health as coconut water does.
Below, the experts break down all the ways coconut water can be good for you.
Read on to learn more about the benefits of coconut water.
But don’t go swapping out your regular water intake with coconut water entirely.
There are even studies that show that coconut water could be more beneficial to recovery than regular water post-workout.
Few drinks strike the perfect balance between taste and health as coconut water does. But those aren't the only benefits of coconut water. Sweet in flavour and high in nutritional value (while also being low in calorie intake) it is also especially easy to incorporate into a well-rounded diet.
Samantha Dieras, DCN, RN, registered dietitian and director of ambulatory nutrition services at Mount Sinai Hospital, explains that coconut water is simply the clear liquid inside a coconut. Not to be confused with coconut milk, which Dieras says is the opaque milk-like liquid that is created when the grated or shredded coconut flesh is pureed and strained. But don't just take our word for it. Below, the experts break down all the ways coconut water can be good for you. Read on to learn more about the benefits of coconut water.
Contains many nutrients and antioxidants
According to the U.S. Department of Agriculture, coconut water is a great source of essential nutrients and antioxidants to help you maintain an overall healthy diet. Dieras lists amino acids, antimicrobial peptides, carbohydrates, enzymes, electrolytes, vitamin C, and antioxidants as just some of the goodies you can find in a glass of coconut water.
Provides hydration
Coconut water is 95% water, making it a top source of hydration for when you’re thirsty or low on energy. Dieras says that when you’re losing fluid through daily activity or sickness such as vomiting or diarrhoea, coconut water can help keep you hydrated. But don’t go swapping out your regular water intake with coconut water entirely. Incorporating it into your diet comes with a few caveats, but more on that later.
Helps you maintain weight
Elizabeth Sharp, MD, IFMCP, board-certified medicine physician and founder of Health Meets Wellness, says that coconut water is low-calorie and contains less fat compared to other sugary fruit juices and smoothies, which makes it the healthier alternative if you’re looking for something tasty to drink. Dieras adds that because coconut water increases hydration, it can decrease unnecessary hunger and excess energy intake. Studies also show that coconut water can boost metabolism.
However, Dr Sharp also note that coconut water lacks significant quantities of other macronutrients, such as certain proteins and fat that are crucial for meal and blood sugar regulation. So she recommends a diet that will include enough macro- and micronutrients to balance it all out. “Coconut water could be a component of a diet designed for weight loss,” she says. “I wouldn’t say that coconut water itself is effective for weight loss.”
May prevent kidney stones
Dr Sharp explains that through added hydration and the exchange of electrolytes, drinking coconut water can be super helpful for preventing kidney stones. Kidney stones are created when calcium and other compounds form crystals in your urine. Though it was tested through a small sample pool, this study shows that coconut water can increase your urinary citrate, potassium, and chloride to reduce the chances of those crystals forming.
Replenishes electrolytes post-workout
Dieras says that coconut water is often used as a post-workout drink to replace the electrolytes (minerals needed for cellular function in our bodies) that we lose after we exercise. Dr Sharp explains that when we excessively sweat and exert effort with our muscles, our body will increase its need for electrolytes. Coconut water contains certain electrolytes such as sodium, potassium, and magnesium that can help balance that out. There are even studies that show that coconut water could be more beneficial to recovery than regular water post-workout.
The downsides
Though it has many health benefits, there are a few things to consider. Dieras says that any claims that coconut water has anti-ageing properties are unfounded and there is currently no definitive research to back up those statements. Also, more studies need to be done to say that it can help lower your chances of heart disease or promote overall heart health. She explains that the potassium in coconut water can help regulate the effects of sodium on the body, so theoretically, it can help lower high blood pressure. But for now, that’s all theoretical.
