There’s nothing so delicious and cooling as a glass of chilled coconut water on a hot summer afternoon. You can add some lemon and ginger to it for an even more refreshing twist.
Coconut water is an ideal choice for those seeking a healthier alternative to artificially flavoured, sugary drinks.
Beyond its refreshing taste, coconut water offers numerous health benefits. It’s rich in nutrients, helps maintain optimum fluid balance, improves digestion, lowers high blood pressure, and even boosts athletic performance.
Read on to find out more about the science-backed benefits of coconut water.
10 Science-Backed Health Benefits of Coconut Water
1. Boosts Hydration
With approximately 94% water, coconut water is nature’s gift for replenishing fluids lost through perspiration and various other bodily functions. Its high water content makes it ideal in circumstances where fluid loss is high. This includes periods of illness, physical exertion, or exposure to high temperatures.
If you are experiencing symptoms of dehydration, such as fatigue, dizziness, and impaired cognitive functions, then a glass or two of coconut water can help restore hydration quickly. This replenishes the lost fluids and electrolytes.
The composition of coconut water closely mimics that of human plasma, the fluid component of blood. This enables coconut water to be exceptionally effective in rehydrating the body. Its concentration of electrolytes is similar to that in our blood, enabling rapid absorption and distribution of these electrolytes throughout the body.
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2. Maintains Fluid Balance
Electrolytes are vital for maintaining proper fluid balance, nerve function, and muscle contraction. Coconut water has plenty of electrolytes including potassium, magnesium, calcium, and sodium.
With 400mg of potassium in it, a cup of coconut water can help you meet about 15% of your daily value (DV) for potassium (1). It has 14.7 mg of magnesium, 17.2 mg of calcium, and 63 mg of sodium.
Sodium is involved in regulating blood pressure, fluid balance, and nerve signalling. It plays an important role in hydrating the body by retaining water and preventing excessive fluid loss through urination or sweating.
Potassium counterbalances the effects of sodium and ensures the fluid levels are normal in the cells. It helps maintain blood pressure and prevent muscle cramps.
Magnesium and calcium are present in lesser amounts in coconut water. Calcium is crucial for our bone health while magnesium aids in energy production and muscle relaxation.
3. Boost Immunity
Coconut water is a good source of vitamin C. A cup of coconut water contains 24.3 mg of vitamin C. This means you get about 30% of your daily vitamin C needs from just one cup of coconut water.
Vitamin C supports the immune system by ramping up the production of white blood cells. Adequate vitamin C intake can help speed up the healing of wounds and injuries. Vitamin C is involved in the production of collagen, a type of protein that’s essential for wound healing. Collagen maintains the strength and elasticity of skin, helping prevent wrinkles and sagging.
Coconut water also has antimicrobial properties. It can help inhibit the growth of infection-causing bacteria, and viruses.
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4. Antioxidant Properties
The vitamin C, found in coconut water, also acts as an antioxidant. Coconut water also contains other antioxidants such as cytokinins (2). Cytokinins are plant hormones that have antioxidant and anti-inflammatory benefits.
Antioxidants protect your body cells from free radical damage. Free radicals are a natural byproduct of metabolism in the cells. The problem is that these molecules are unstable and highly reactive. They can damage cells, leading to inflammation, premature ageing, and chronic diseases.
The antioxidants, such as vitamin C and cytokinins, help neutralize the free radicals and prevent them from causing harm (3).
5. Improves Blood Sugar Control in Diabetics
Multiple studies have noted that coconut water can reduce blood sugar levels in diabetics. The study subjects given coconut water had lower haemoglobin A1c levels. Their long-term blood sugar control improved notably.
Coconut water contains magnesium. This mineral can help improve insulin sensitivity and reduce blood glucose levels in diabetics. However, coconut water does have some carbs, so you do need to keep an eye on your overall carb intake for the day.
6. Improves Heart Health
Coconut water is associated with improved heart health due to its potassium and magnesium content. Regular consumption can help improve your blood pressure levels.
Coconut water may also help lower your cholesterol levels. Researchers have observed a reduction in cholesterol and triglyceride levels in study subjects on a high-fat diet.
They were given coconut water for 45 days and its effect on reducing cholesterol was found to be similar to that of cholesterol-lowering statin drugs. The doses were rather high though at 4ml per 100g of body weight. Be warned that you should not take high doses of coconut water without medical guidance.
7. Helps Prevent Kidney Stones
You need to drink plenty of fluids to prevent kidney stone formation. So have adequate water in your daily diet. Adding coconut water to this regime is beneficial if you tend to get kidney stones.
Compounds including calcium and oxalate combine to form crystals in the kidney. Coconut water may help reduce the formation of such crystals. its high potassium content can help counteract the effects of calcium and oxalate.
Coconut water is a natural diuretic and can increase your urine production. This helps flush out excess minerals, thus reducing the risk of kidney stone formation. This also flushes out bacteria and toxins from your urinary tract, helping prevent urinary tract infections.
If you have any kidney problems, please consult a physician before changing your diet.
8. Enhances Digestive Health
Proper hydration is essential for healthy digestion. Drinking plenty of fluids helps prevent constipation. Drinking coconut water alongside fibre-rich foods as part of a balanced diet can help promote bowel regularity.
Proper fluid balance is important for optimal digestive function. The electrolytes in coconut water help maintain this equation.
Coconut water also promotes a healthy gut microbiome. It contains certain types of sugars, such as fructooligosaccharides (FOS). These have a prebiotic effect. The beneficial bacteria in your gut require prebiotics as the food for their growth and survival.
9. Weight Management
Coconut water is a beneficial addition to a weight management plan.
Coconut water is low in calories. It has zero fat content. It is relatively low in carbs. It is a refreshing alternative to higher-calorie sugary soft drinks and fruit juices.
A cup of coconut water offers both hydration and essential nutrients in just 44 calories (1).
It has a naturally sweet taste which helps curb sugar cravings. It can keep you feeling full and satisfied. This helps prevent snacking between meals.
For healthy weight management, coconut water should be incorporated into a balanced diet. This can aid you in your fitness journey.
10. Improves Athletic Performance
What is better for boosting exercise capacity, especially on a hot day – Coconut water or a sports drink? According to Brazilian researchers, it’s the coconut water.
Intensive sweaty workouts lead to the loss of fluids and electrolytes in your body. With its rich electrolyte content, coconut water works as a natural and effective sports drink.
Electrolytes such as potassium, sodium, magnesium, and calcium maintain fluid balance, support muscle function, and regulate nerve impulses. All of these are critical for optimal athletic performance.
If weight management can be considered the most sought-after coconut water benefit for females, then enhanced athletic performance will probably rank high among the coconut water benefits for males.
FAQs: Health Benefits of Drinking Coconut Water
1. How much coconut water should you drink a day?
This depends on your personal choices, your weight, diet, medical conditions, and health goals.
As a general guideline, one to 2 cups of coconut water a day is typically considered safe and beneficial for most people. This helps maintain hydration, replenish electrolytes, and provide essential nutrients without excessive calorie intake.
2. What is the best time to drink coconut water?
You can drink coconut water any time you want. Drinking coconut water in the morning provides a refreshing and energizing start to your day. Coconut water helps rehydrate your body after a night of sleep. This kick-starts your day with essential electrolytes and nutrients. You can have coconut water on an empty stomach or after a meal.
Drinking coconut water before a workout helps prevent dehydration Having it afterwards aids in rehydration and recovery. The coconut water helps replenish fluids, electrolytes, and minerals lost through sweating.
3. Can too much coconut water be bad?
Too much coconut water can cause diarrhoea in some people. Haven’t you heard the saying; “The poison is in the dose.“ Too much of a good thing can also become harmful. So, practice moderation.
Coconut water is rich in potassium. Drinking too much coconut water can lead to an excess of potassium in your system. This can cause diarrhoea. Hyperkalemia (high levels of potassium in the blood) was noted in a patient who drank a lot of coconut water in a single day (x).
4. What happens if I drink coconut water every day?
Daily intake of coconut water is great for your health. It boosts your heart health, digestion, immunity, and more.
You can have a cup or two of coconut water every day. As mentioned above, practising moderation is key.
5. Is coconut water good for the liver?
Coconut water is good for the liver in multiple ways. Staying well-hydrated helps detox the liver and improve its functioning. The antioxidants found in coconut water can help protect liver cells from oxidative damage and inflammation.
Coconut water may benefit a fatty liver as cholesterol and triglyceride levels have been found to improve with regular consumption of coconut water.
Conclusion
Coconut water is a nourishing and refreshing drink filled with essential nutrients. It offers numerous health benefits as well. It improves digestion, boosts immunity, and supports kidney health. Its high potassium content benefits your blood pressure levels as well.
You can add a cup or two of coconut water to your daily diet to reap these benefits. Tender coconut water offers more hydration benefits as its water content is much more than a mature coconut.
If you are on a weight loss journey or have any medical issues, it is always best to consult a qualified dietitian or nutritionist, to customize a diet that suits your needs.