Nutritionists reveal whether coconut water is really good for you

We asked diet experts to share everything they want you to know about the thirst-quenching drink, from its many health benefits to how to enjoy it. Additionally, when avoiding coconut water.

Coconut water is very popular for this Electrolytes (which we’ll get to later), but that’s not its only asset:

It is ultra hydrating

Like regular water, the main benefit of coconut water is hydration, says Kerry Gans, MS, RD, registered dietitian and author. Small change diet. “Hydration helps keep our joints lubricated, delivers nutrients to our cells, and regulates our body temperature.” Due to sweat and electrolyte loss during exercise, coconut water may be useful for post-exercise rehydration; However, its sodium content is lower than that of sports drinks, so it may not be as effective, she pointed out.

Drinking enough water every day is one of the best things you can do for your health. In fact, d Academy of Nutrition and Dietetic Sciences recommends that women and men drink about nine and 13 cups per day, respectively Megan Meyer, Ph.DSpecialist in nutrition, immunology, and science communication. “Coconut water can help people meet their hydration needs, as it is about 95% water,” he adds.

It is high in key nutrients

“Depending on the brand, 8 ounces of store-bought coconut water contains about 500 milligrams (mg) of potassium, 30 to 40 milligrams of sodium, and 4% of the recommended daily value for magnesium and calcium,” explains Joanna Gregg, RD, MyFitnessPal registered dietitian. “If your diet is lacking in any of these nutrients, coconut water may be helpful to meet your daily needs.”

It is a natural source of electrolytes

Electrolytes are minerals not found in water that help maintain a variety of important bodily functions, including hydration, muscle function, and balanced blood pH, according to the National Library of Medicine. When you sweat, you lose electrolytes, and while sports drinks may help replenish them after a good workout, they often come with chemicals and added sugar. Coconut water, on the other hand, does not contain pure water, and one cup contains twice as many electrolytes as the same serving of a traditional sports drink.

It is high in potassium

Meyer places special emphasis on coconut water’s potassium content, an electrolyte that supports muscle function, among other processes. “The US Dietary Guidelines for Americans has identified potassium as one of four nutrients of concern for Americans.” He explains. “Inadequate potassium intake can raise blood pressure, reduce calcium in the bones, and increase the risk of kidney stones.” As mentioned earlier, one glass of coconut water provides 500 mg of nutrients.

It can support heart health

On the subject of potassium, supplementing with coconut water may benefit your heart. That’s because potassium may “help relax blood vessels to promote healthy blood flow and regulate blood pressure,” says Sarah Olszewski, MS, RDN, CDN, a registered dietitian nutritionist and therapist. This is especially the case if you work out too much on sodium, which raises blood pressure—a dose of potassium can counteract these effects, according to the American Heart Association (AHA).

It is low in calories

It’s natural to wonder if coconut water is a good drink for weight loss—and because it’s a tasty beverage that’s lower in calories than alternatives like juice and soda, experts point out. However, it will never be as good as plain water for weight loss.

“Replacing high-calorie beverages with coconut water can be a healthy choice for those who want to manage their weight,” says Olszewski. “However, some packaged coconut water products may contain added sugar and high calorie content, which may not be ideal for weight loss. It’s important to read the label and choose pure, unsweetened coconut water when possible.”

It can be a powerful antioxidant

“Coconut water contains antioxidants that can help neutralize harmful free radicals in the body and protect cells from oxidative stress,” explains Olszewski. Animal-based studies have explored this theory with positive results, but more research is needed in humans to determine how strong these preventative effects really are.

Coconut water have 94% water and very little fat. It should not be confused with coconut milk, which is made by adding water to fermented coconut meat. Coconut milk is about 50% water and contains a fair amount of fat.

Coconut water is low in calories, provides vitamin C, and plenty of electrolytes, including potassium, sodium, calcium and magnesium, Gans says. of the United States Department of Agriculture (USDA)one cup (240 ml) contains 60 calories, plus:

• Carbohydrates: 15 grams
• Sugar: 8 grams
• Calcium: 4% of the Daily Value (DV)
• Magnesium: 4% of the DV
• Phosphorus: 2% of DV
• Potassium: 15% of the DV

Coconut water’s naturally high potassium content may be beneficial for some, but others should approach with caution, according to Melissa Priest, DCN, RDN, a spokeswoman for the Academy of Nutrition and Dietetics. “For example, people with chronic kidney disease are often advised to monitor or limit their potassium intake because their kidneys may not be able to effectively remove excess potassium.” He explains. “People taking certain potassium-sparing medications, such as certain blood pressure medications, may also need to consider taking potassium. In this case, it’s best to discuss the appropriate amount of potassium with your doctor, pharmacist, or registered dietitian nutritionist.”

Drinking coconut water daily may be part of a healthy diet, especially for those who live in particularly hot climates and work out a lot, says Olszewski. However, as with any major change in your diet, it is recommended that you consult your doctor before adding coconut water to your daily routine, especially if you have specific health conditions such as kidney disease or are taking certain medications.

Perst also cautions against consuming large amounts of coconut water as it may cause some to experience mouth or stomach upset. “Another consideration is food safety. Fresh or unpasteurized coconut water can grow foodborne pathogens such as Listeria monocytogenes,” he says. So if you drink coconut water every day, “choosing pasteurized products or properly handling fresh coconut water can reduce this risk.”

At the end of the day, regular water is probably still your best bet for hydration, Gans says.

The easiest way is to pour it into a glass, drink it and enjoy it, Gans says. “Because of its mineral content, limit yourself to one to two cups per day.” It can also be added smoothies Instead of regular water or juice, she suggests. You might use coconut water as a base for chia seed pudding, vinaigrette dressing, or as a substitute for plain water when you want some natural sweetness.

But before you can reap the benefits of nature’s sports drink, Jennifer Christman, RDN, LDN, CPTdirector of clinical nutrition at Aptavia, recommends checking the nutrition label first. “Stick with options that are 100% coconut water and free of unnecessary additives, like sugar,” she says.