Coconut water

What Is Coconut Water?

Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrates in the form of sugar and electrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.

It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams of sugar, 61 milligrams of potassium, and 5.45 milligrams of sodium. In comparison, Gatorade has 6.25 calories, 1.75 grams of sugar, 3.75 milligrams of potassium, and 13.75 milligrams of sodium.

Better Than Some Sugary Drinks

Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. Plain coconut water could be a better choice for adults and kids looking for a beverage that is less sweet. But don’t overdo it, says Lilian Cheung, DSc, of Harvard School of Public Health. “One 11-ounce container has 60 calories, and if you drink several in one day, the calories can add up quickly," she says.

Cheung, a registered dietitian and co-author of Savor: Mindful Eating, Mindful Life, suggests being mindful about beverage choices and reading labels to choose plain coconut water and avoid those with added sugar or juices, which are no different from other sugary beverages.

What Experts Say

Staying hydrated is one of the most important things for recreational and professional athletes. And if the taste of coconut water helps you drink plenty of fluids, it is a fine choice for most people but may not be for those in prolonged physical activity.

Coconut water is low in carbohydrates and sodium and rich in potassium, which is not exactly what athletes need when exercising rigorously, says Clark.

“Whether you choose a sports drink, coconut water, or plain water, they all work to keep your body hydrated. The challenge is when you exercise strenuously for more than 3 hours in the heat and lose lots of body fluids, you need easily absorbed carbs for quick energy and to replace lost electrolytes like sodium and potassium,” she says.

Neither coconut water nor sports drinks contain enough sodium or carbs for the heavy perspire. “Supplement with a quick source of energy like a banana or some raisins and a handful of pretzels to provide nutrients to replenish your stores,” Clark says.

Recovery starts before exercise begins. “Most people don’t need to worry about calories, potassium, or sodium. Eat a bagel with peanut butter to get food into your system before and drink plenty of water during exercise,” Clark says. If you exercise for prolonged periods, she suggests eating salty pretzels and raisins or other portable sources of energy.