The Nutritional Value of Coconut Water

The Nutritional Value of Coconut Water

The Coconut water craze is still going strong. Any why not? It tastes refreshing, is naturally sweet without added sugar and it’s low in calories. It is especially popular among athletes who use it for hydrating before and after serious workouts. Some people even call it “nature’s sports drink.” But is this drink really all it’s cracked up to be? Let’s take a look.

What is Coconut Water?

First, it should not be confused with coconut milk or coconut cream. Both of which are made from the grated meat of brown coconuts. It is the clear liquid found inside green or unripe coconuts. In its natural state, coconut water has about 60 calories per eight-ounce serving. Each ounce contains 61 milligrams of potassium, 1.3 grams of sugar and 5.45 milligrams sodium. When compared to most sports drinks, coconut water provides much more of the good stuff. That includes potassium, and much less of the bad stuff, like sugar and sodium.

But the key words here are “natural state.” Due to its popularity, there are many coconut water drinks on the market that are anything but natural. Be sure to read labels if you’re trying to avoid sugary drinks filled with chemical additives. Putting the words “coconut water” on the label doesn’t automatically make a drink healthy.

Is Coconut Water a Super Hydrator?

A study published by the American College of Sports and Medicine shows that it replenished the body as well. In fact, it is much better than plain water or the average sports drink. It’s also been shown to cause fewer problems with fullness or nausea when consumed in large amounts. Indeed, that is good news for those who lose a lot of body fluids while working out.

What coconut water can’t do is provide the sodium or carbohydrates needed for recovery from intense exercise. So if you’re a professional or endurance athlete don’t rely on it  too much. It doesn't always give your body all it needs to prepare or recover from extended periods of exercise. But for the average person, it is an excellent, natural alternative to those artificially colored and flavored sports drinks.

Coconut water is an excellent addition to your healthy diet. Enjoy its benefits for hydration and incorporate it into your everyday food plan. Mix it into other drinks or even cooking with it. But it is not a substitute for regular water. Those calories can add up quickly if you’re chugging glass after glass full.

Tammie Burnsed

View posts by Tammie Burnsed
Tammie is a freelance and creative writer who usually disparages the term “super food” but makes an exception for coconut oil. Her research for Coco Treasure has turned her into a verified coco-nut, and she’s made peace with that. Tammie lives in sunny California where she enjoys painting, writing and sharing all things beachy with her husband and two dogs.
Scroll to top