Coconut water is the natural liquid found inside a coconut (Cocos nucifera). As the coconut grows, part of the coconut water turns into coconut meat, which is the pulp of the coconut.

Drinking coconut water not only refreshes you but also brings you health benefits. It contains antioxidants and mineral electrolytes that help with hydration. There are many ways to incorporate coconut water into your diet to obtain its benefits. However, coconut water may not be suitable for everyone.

Like most liquids, coconut water can meet your daily hydration needs. It is essentially water with added carbohydrates and electrolytes such as sodium, potassium, magnesium, and chloride.

Electrolytes are charged minerals that help maintain the proper fluid balance in the body by regulating the amount of water that enters and leaves cells. Electrolytes also contribute to maintaining the body's pH balance, blood pressure, and heart rate.

An imbalance of water or electrolytes in the body can lead to dehydration. If you are sick and have persistent vomiting or diarrhea, you may lose electrolytes. People who sweat a lot due to a hot climate or long periods of intense exercise also face the risk of electrolyte loss and dehydration if they do not drink enough water.

Coconut water is often recommended for rehydration after a stomach flu or intense exercise because it is rich in fluid and electrolytes. However, it is not clear whether this drink is more effective than plain water in treating dehydration.

There are limited comparative studies on the hydration efficacy of coconut water and plain water after vomiting and diarrhea.

Although coconut water is a hydrating beverage, more research is needed before it can be recommended as a treatment for clinical dehydration.

Coconut water is different from coconut milk. Coconut milk is made by mixing coconut water and coconut meat. Compared to coconut water, coconut milk is thicker, creamier, and has a higher fat content.

Some studies suggest that drinking coconut water before or after exercise may be more beneficial for athletic performance and recovery than drinking water or sports drinks.

A study evaluating the benefits of coconut water on athletic performance reported that drinking coconut water before exercise in a hot environment extended the time it took for participants to reach fatigue compared to drinking plain water - but only by a few seconds.

This may be because the main electrolyte lost through sweat is sodium, while the main electrolyte in coconut water is potassium.

In an earlier study, researchers compared the effects of plain water, sports drinks, coconut water, and sodium-rich coconut water on athletic performance. Sodium-rich coconut water and sports drinks had the best rehydration effects after exercise, while pure coconut water was better at rehydration than plain water. Sodium-rich coconut water also had fewer side effects (such as nausea and stomach discomfort).

Coconut water also has a natural sweetness and provides a better source of carbohydrates than sugary drinks like soda and energy drinks. However, some coconut water products contain added sugars - be sure to choose products without added sugars or sweeteners.

The natural sugars in coconut water can quickly provide energy to the body, which is crucial during intense exercise. During physical activity, the body is less efficient at using proteins and fats than carbohydrates. Therefore, using the natural sugars in coconut water to power the body during long endurance training can be helpful.

Drinking coconut water may help control blood pressure. This drink is rich in potassium, a key mineral that many Americans lack in their diets. Potassium can help lower blood pressure by removing excess sodium from the body and reducing pressure on the walls of blood vessels.

A small early study of 28 patients with hypertension reported that systolic blood pressure significantly decreased after participants drank coconut water daily for two weeks.

Another recent study using rodents found that coconut water has the potential to be a natural diuretic (a substance that increases urine output) without reducing electrolyte levels. Diuretics are commonly used to treat hypertension and other cardiovascular diseases because they help remove excess sodium from the body.

However, there are limited studies proving that coconut water effectively lowers blood pressure. Many of these studies are small, short-term, or conducted on animals rather than humans. More data is needed before coconut water can be recommended for long-term control of hypertension.

Consuming potassium-rich foods and drinks, such as coconut water, may also reduce the risk of kidney stones because potassium can prevent the body from releasing too much calcium in the urine.

Two large observational studies found that people with the highest potassium intake had a 35 - 51% lower risk of kidney stones compared to those with the lowest potassium intake.

Another study found that drinking coconut water increased the levels of potassium, chloride, and citrate in urine - all of which help reduce the risk of kidney stones. However, this study focused on people without a history of kidney stones.

Coconut water is low in calories but still provides a small amount of electrolytes for hydration. Unlike coconut milk, which is rich in saturated fat, coconut water contains no fat.

Eight fluid ounces (about one cup) of unsweetened coconut water can provide:
Calories: 43
Fat: 0 grams (g)
Protein: 0.5 grams
Carbohydrates: 10.2 grams
Fiber: 0 grams
Added sugars: 0 grams
Sodium: 62.4 milligrams (mg), accounting for 2.7% of the daily intake (DV)
Potassium: 396 mg, accounting for 8.4% of the daily intake

A cup of coconut water contains 62 mg of sodium, which is much less than most beverages made for optimal hydration. For example, Gatorade products contain 160 - 310 mg of sodium per 12 ounces. Classic Pedialyte contains 370 mg of sodium per 12 ounces.

Coconut water is generally well-tolerated and safe when consumed in moderation, but some people may need to limit or avoid this drink altogether.

Here are a few reasons why you might need to give up drinking coconut water:

Coconut Allergy: Coconut allergy is relatively rare (less than 0.5% of the U.S. population), and coconut water contains very little coconut protein. Usually, proteins trigger an immune response in allergic individuals. Coconut is a tree nut, so people who are allergic to tree nuts may also be sensitive to coconut. If you are allergic to coconut or tree nuts, you may want to avoid drinking coconut water.

Blood Pressure Medications or Supplements: Drinking a large amount of coconut water while taking blood pressure-lowering medications or herbal supplements may lead to hypotension (dangerously low blood pressure).

Potassium-Sparing Diuretics: Drinking a large amount of coconut water while taking potassium-sparing diuretics such as Aldactone (spironolactone) may lead to chronically dangerous high levels of potassium in the body (hyperkalemia).

Kidney Disease: If you are restricting your dietary potassium intake to control chronic kidney disease, you may choose to drink plain water instead of coconut water to avoid excessive potassium intake.

Low-Carbohydrate Diet: Coconut water is generally more hydrating than plain water. However, if you are monitoring your carbohydrate intake to balance blood sugar or control weight, choosing coconut water over plain water may not be a wise choice. Although coconut water is low in calories, it has more calories and carbohydrates than water. In addition, some coconut water products are sweetened with added sugars.

If any of the above situations apply to you, consult your healthcare provider to determine if coconut water is suitable and safe for your health needs.

Coconut water has a natural sweetness. Unless the nutrition label on the coconut water you buy indicates added sugars, you can assume that the sweetness of the drink comes from the natural carbohydrates in the coconut.

Choosing unsweetened coconut water can help you avoid excessive sugar intake. You can tell if a product has added sugars by checking the packaging. The only ingredient listed should be coconut water, and the "added sugars" line in the nutrition facts panel should read: "Contains 0 grams added sugars."

Although coconut water is hydrating, it is not recommended to completely replace plain water with it. Relying solely on coconut water for hydration (even if it is unsweetened) can lead to a significant long-term sugar intake because coconut water contains natural sugars such as glucose and fructose.

Try to get most of your liquid needs from plain water and enjoy coconut water occasionally in the following ways:
Drink it straight, or mix half coconut water and half plain water for a semi-sweet drink.
Use coconut water as a base for homemade smoothies and popsicles.
Add a little coconut water to iced coffee for a refreshing flavor (and a little hydration too!).
Freeze it into ice cubes and add them to homemade sodas or kombucha.

Coconut water is a hydrating beverage that provides good carbohydrates and potassium. Drinking coconut water may be beneficial for athletic recovery, blood pressure management, and preventing kidney stones.

People with chronic kidney disease and those taking blood pressure medications may need to avoid or limit their intake of coconut water. However, many people can enjoy coconut water as a refreshing and delicious alternative to plain water.