Coconut water has become a trend for quenching thirst. The trendy beverage is full of natural vitamins and minerals that aid in hydration and is frequently found in smoothies and other recipes such as salad dressings.
They say coconut water has some amazing health benefits. Is it really the case?
What is coconut water?
Coconut water is the clear fluid inside coconuts. This is different from coconut milk, which is the milky liquid after grating or blending coconut. Coconut water has a slightly sweet, nutty flavour, and is low in sugar and calories.
However, it also boasts electrolytes such as potassium, sodium, and magnesium, all of which help to replenish lost nutrients. This means it is something good to drink after exercise or during a mild illness—although, it may not be any better than water.
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What are the benefits of drinking coconut water?
Drinking coconut water can be a part of a healthy diet. It helps you stay hydrated while being low in calories and free of fat and cholesterol. Before you crack open a bottle of coconut water, make sure you are aware of how it might affect those with high blood pressure and other conditions.
Helps in hydration
It can be compared to sports drinks, which are loaded with added sugars and flavourings. Coconut water is low in calories and carbs. Those electrolytes of potassium, sodium, and magnesium play a major role in coconut water’s appeal. Studies indicate that it can help with hydration specifically related to exercise.
A rule of thumb is for every pound of weight lost during exercise, you need to replenish your body with about 20 ounces of fluid, whether that’s coconut water, a sports drink or water. “Water is still the best way to hydrate,” says Smith.
High in potassium
Most people don’t get enough potassium in their diet. The mineral helps remove extra sodium from your body through your urine. Coconut water can even help lower blood pressure.
Preliminary research indicates that coconut water may lower blood pressure in those with high blood pressure. However, if you are on blood pressure medication, it may be best to avoid coconut water as it could lower it too much. It’s best to discuss this with your doctor.
It’s also recommended that you shouldn’t drink coconut water two weeks before any surgery as it can affect your blood pressure due to its high levels of potassium.
Low in calories
Other fruit juices can be high in added sugar, calories, and carbs. Coconut water is lower in calories compared to other fruit juices, making it a good option for those who like sweet beverages.
It has about 40–60 calories in 8 ounces—about half that of orange juice.
Free of fat and cholesterol
Coconut water is 94% water, fat-free, and cholesterol-free. “For recreational drinking, you want to get one that is unsweetened and one that doesn’t have added sodium,” says Smith.
She also suggests checking the expiration date, as the older coconut water gets, the more it loses its nutrients and may get an odd taste.
Healthier skin
Coconut water may also aid in the fight against acne due to its antimicrobial properties. Research also shows that consuming coconut water may help your antioxidant system by neutralizing the effects of free radicals.
Precautions for drinking coconut water
While there are many options when you’re looking for coconut water in grocery stores, here are a few things to note before trying it out.
- Read the label of packaged coconut water. Go for 100% coconut water options that contain no added sugars or preservatives.
- Drink water after exercise to boost hydration.
- Enjoy it any time of day. Coconut water can be enjoyed on an empty stomach or with a meal.
- Mix it with other drinks. If you don’t like the taste of coconut water, try adding it to sparkling water or using it in smoothies.
- Use caution if you have chronic kidney disease or take ACE inhibitors, as those individuals need to limit their potassium.
- Avoid it if you are pregnant. Not much research has been done on how coconut water affects pregnant individuals. It is best to avoid it.
Reference
The Health Benefits of Coconut Water – Cleveland Clinic
