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Benefits of Coconut Water, Nutrition, And Side Effects

Benefits of coconut water a lot. Coconut water is made from a clear liquid inside a green coconut. It should not be confused with coconut milk, made from water and flesh inside the ripe coconut. More than 95 percent of coconut water is water. Despite its recent explosion, coconut water has been used for centuries in tropical regions of the world. In traditional Ayurvedic medicine, coconut water is believed to aid digestion, urination, and even sperm production. And it is traditionally used to treat dehydration and was given as a festive gift in all tropical areas. While it may not be a miracle cure, there are many health benefits.

Benefits of Coconut Water 

Natural sports drink

The natural electrolytes of coconut water make for a strong game for traditional sports drinks like Gatorade. Made without added sugar, food coloring, or artificial sweeteners, many people have access to coconut water as a natural active drink.

Studies have shown that coconut water can act as a traditional sports drink to keep you hydrated and help replenish fluids after running. However, coconut water with less sodium, the main electrolyte you lose through sweat, has more sports drinks. It also contains fewer carbohydrates than most beverages designed for endurance performance. This means that it may not give you enough energy to exercise for a long time (more than 90 minutes), but it will help you to rejuvenate afterward.

While coconut water does not help you rehydrate better than water or traditional sports drinks after exercise, research has found that it is easier to drink enough without causing nausea or stomach upset. Researchers also recommend avoiding coconut water with added sugar as it prevents proper digestion and adds unnecessary calories.

Low calories

With only 45 calories per cup, coconut water is a good substitute for high-calorie beverages such as sodas or juice, according to the Academy of Nutrition and Dietetics. Coconut water with less sugar and carbohydrates than most juices. It is rich in minerals and electrolytes such as sodium and potassium. However, with an unusual drink, it can still compete with zero-calorie water.


Coconut water contains more than 10 times the amount of potassium in most sports drinks. An 8-ounce glass of coconut water is as rich in potassium as bananas. Most Americans fall short of daily potassium recommendations. At 405 mg per cup, potassium in coconut water can help you prevent cramps.

Potassium helps maintain fluid and electrolyte balance in the body, especially during exercise. Because there is more potassium than sodium in coconut water, potassium can help balance the effect of sodium on blood pressure and perhaps even help lower it.

Calcium and magnesium

Calcium is more important than strong bones and teeth. It helps the muscles to function and function properly. As you exercise, your muscles pull at your bones and break them slightly. As your body recovers, your bones use calcium to strengthen and repair themselves.

Magnesium helps to transport calcium and potassium to the muscles to help reduce and relax. It also helps in energy production and supports physical activity. Exercising too hard can leave you exhausted from magnesium and prone to cramps, restless muscles, and spasms.

While coconut water contains more calcium and magnesium than other sports drinks or fruit drinks, it is not a concentrated source of any of the minerals. Coconut water contains less than 5 percent of your recommended amount of calcium and magnesium.


In addition to all its benefits of hydration, coconut water contains antioxidants that help reduce oxidative stress and free radicals created by exercise. Look for fresh coconut water to get the highest levels of antioxidants. Used coconut water and heat contain few antioxidants, according to a recent study.

Amino acids

Amino acids are essential for tissue repair and are not the building blocks of protein. Coconut water contains alanine, arginine, cysteine, and serine more than cow’s milk. It is a great source of arginine, an amino acid that helps your body respond to stress (like stress caused by strenuous exercise). Arginine can also help keep the heart healthy.


Growth hormones, also known as cytokinins, are also found in coconut water. These compounds are believed to have anti-aging properties. However, to date, there have been no major studies showing that coconut water eliminates cancer.

Fighting diabetes

Studies have shown that coconut water can lower blood sugar levels and improve other symptoms in diabetic animals. In another study, diabetic rats treated with coconut water maintained better blood sugar levels than the control group.

Similar studies have also found that rats given coconut water had lower levels of hemoglobin A1c, indicating better long-term control of sugar. Some studies have noted that providing coconut water to diabetic mice has led to improved blood sugar levels and a reduction in oxidative stress symptoms. However, controlled studies are needed to confirm these effects in humans.

However, with its 3 grams of fiber and only 6 grams of digestible carb content per cup (240 ml), coconut water can easily enter the digestive system of people with diabetes. It is also a good source of magnesium, which can increase insulin sensitivity and lower blood sugar levels in people with type 2 diabetes and prediabetes.

It may help prevent kidney stones

Drinking enough fluids is important in protecting kidney stones. While simple water is a good choice, one study shows that coconut water can be much better. Kidney stones form when calcium, oxalate, and other chemicals combine to form crystals in your urine. These can then form stones. However, some people are more inclined to improve than others.

In studies involving kidney-rated mice, coconut water prevented crystals from sticking to the kidneys and other parts of the urinary tract. It also reduced the number of crystals formed in the urine. Researchers believe that coconut water has helped reduce the number of free radicals that occur in response to high levels of oxalate in urine. Remember that this is the first study examining the effects of coconut water on kidney stones. More research is needed in this area.

Beneficial after a long exercise

Coconut water can be a good drink to restore hydration and replenish lost electrolytes during exercise. Mineral electrolytes play many important roles in your body, including maintaining a proper water balance.

It includes potassium, magnesium, sodium, and calcium. Two studies have found that coconut water replenishes water after exercise better than water and is equivalent to sports drinks with high electrolytes. Participants also claimed that coconut water causes nausea and stomach upset. However, other studies comparing high electrolyte drinks have found that coconut water is more prone to causing constipation and stomach upset.

A good source of hydration

Coconut water is a little sweet with a subtle, nutty taste. It is very low in calories and carbs. The water is very hot when it comes directly from the coconut. Just squeeze the grass into the soft part of the green coconut and start drinking. Store coconut in your refrigerator and eat it within two to three weeks of purchase. You can also buy bottled coconut water at most grocery stores.

However, make sure you read the ingredients to make sure you get 100% coconut water. Some types of bottles contain added sugar or flavoring agents. This hot liquid can be used in smoothies, chia seed pudding, dressing vinaigrette or soaked in plain water whenever you want natural flavor.

Coconut Water Nutrition

One cup of 100% coconut water (245g) provides 44 calories, 0.5g of protein, 10.4g of carbohydrates, and 0g of fat. Coconut water is an excellent source of vitamin C. The following nutrition information is provided by the USDA.

  • Calories: 44
  • Fat: 0g
  • Sodium: 64mg
  • Carbohydrates: 10.4g
  • Fiber: 0g
  • Sugars: 9.6g
  • Protein: 0.5g
  • Vitamin C: 24.3mg
  • Potassium: 404mg


A one-cup serving of coconut water provides about 10 grams of carbohydrate; most of that (about 9 grams) is naturally occurring sugar. Some brands of coconut water are sweetened with added sugars, so check labels carefully if you are looking to limit sugar.


There is usually little to no fat (less than 1 gram) in coconut water, but some brands may contain a small amount of fat.


Coconut water contains a small amount of protein; the amount can vary by brand.

Vitamins and Minerals

Coconut water is an excellent source of vitamin C, with 24mg per one-cup serving. That’s 32% of the recommended dietary allowance (RDA) for women and 27% for men, based on a 2,000-calorie-per-day diet. Coconut water also contains the B vitamin thiamin (about 8% of RDA).

Minerals in coconut water include potassium (404mg or 16% of adequate intake for women and 12% for men), and manganese (0.5mg or 28% of adequate intake for women and 22% for men). The drink also provides smaller amounts of magnesium, calcium, iron, phosphorus, zinc, and copper.


One cup of 100% coconut water (240g) provides 44 calories, 75% of which come from carbs, 15% from protein, and 10% from fat. Coconut water is a low-calorie beverage.

Coconut Water Side Effects

It might cause fullness or stomach upset in some people. But this is uncommon. In large amounts, coconut water might cause potassium levels in the blood to become too high. This might lead to kidney problems and irregular heartbeat.


What does coconut water do sexually?

It's also rich in potassium, which is essential for proper erectile functioning and any deficiency in it can contribute to your decreased sexual performance. Replenish your body with enough potassium by drinking coconut water regularly to maintain the electrolyte balance of your body.

When should I drink coconut water?

Unlike other drinks, there is no best time to have coconut water. You can drink it during the day and even at night, but drinking it at some specific times does certainly help. Drinking it early in the morning on an empty stomach can help in many ways.

Does coconut water cause weight gain?

Being rich in fiber, coconut water can prevent food cravings and overeating. Also, it can maintain your blood sugar level and help in better digestion. Notably, poor digestion and spiked blood glucose levels are already associated with weight gain.

Does coconut water reduce weight?

One such drink that has been touted as one of the most effective weight loss drinks is coconut water. Not only is it known for its amazing taste and flavour, but it is great for weight loss as well. Coconut water has become the go-to healthy drink for people trying to lose or maintain their weight.

Is coconut water better than water?

So, while there's some evidence suggesting coconut water may be comparable to having a sports drink, there's also evidence that coconut water may be no more effective than drinking plain water. The potassium contained in coconut water can be a benefit to you.

Is coconut water good on empty stomach?

And you don't have to worry about drinking coconut water on an empty stomach because this beverage has a low acidity.


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