Coconut Water: Benefits, Nutrition, Downsides & How To Consume 2024
Updated on
- Written by Healthcanal Staff
Medically reviewed by
Melissa Mitri, MS, RD
Coconut water is a refreshing beverage that offers many health benefits. Coconut water benefits go beyond being a great source of hydration and may also assist with chronic disease prevention and overall health.
Is coconut water good for you? Keep reading to find out more.
7 Stunning Benefits Of Coconut Water
- Hydration
- Weight loss
- Blood sugar control potential
- Blood pressure control potential
- Kidney stone prevention potential
- Hair
- Skin
Before we dig deeper into these benefits, let’s discuss what coconut water is and where it comes from.
What Is Coconut?
Coconut water comes from coconut palm fruit.[1] Many people are familiar with coconuts, but may not realize that they are in fact a fruit. Coconuts are grown in tropical coastal areas and are thought to have originated somewhere in Indo-Malaya.
The outside of coconuts is hard and inedible. Inside the coconut is coconut flesh, also known as coconut meat, which is high in fat and can be eaten fresh or dried. Coconuts naturally contain fresh coconut water.
Coconut meat can be used to make coconut oil or grated coconut can be combined with pure coconut water to make coconut milk.
While fresh coconut water comes right from the coconut itself, you can also purchase commercially prepared coconut water at any local grocery store.
As commercially prepared coconut water undergoes food processing, the nutrient values do vary from fresh coconut water.
Nutritional Value Of Coconut Water
Nutrition facts[2] for one cup (245 grams) of unsweetened, ready-to-drink, coconut water:
- Energy (calorie): 44.1 kilocalories
- Water: 233 grams
- Protein: 0.5 grams
- Fat: 0 grams
- Carbohydrates: 10.4 grams
- Fiber: 0 grams
- Sugar: 9.6 grams
- Calcium: 17.2 milligrams
- Magnesium: 14.7 milligrams
- PhosphorousL 12.2 milligrams
- Potassium: 404 milligrams
- Sodium: 63.7 milligrams
- Vitamin C: 24.3 milligrams
Nutrition facts[3] for one cup (240 grams) of coconut water from coconut:
- Energy (calorie): 45.6 kilocalories
- Water: 228 grams
- Protein: 1.73 grams
- Fat: 0.48 grams
- Carbohydrates: 8.9 grams
- Fiber: 2.64 grams
- Sugar: 6.26 grams
- Calcium: 57.6 milligrams
- Magnesium: 60 milligrams
- PhosphorousL 48 milligrams
- Potassium: 600 milligrams
- Sodium: 252 milligrams
- Vitamin C: 5.76 milligrams
While both fresh and commercially prepared coconut water are healthy beverage options, it should be noted that there are higher quantities of micronutrients in the fresh beverage, aside from vitamin C.
Fresh coconut water is also slightly higher in protein and lower in sugar than the store-bought kind.
Health Benefits Of Drinking Coconut Water
Hydration
A 2012 study[4] determine drinking coconut water was an effective carbohydrate-electrolyte sports drink for rehydrating individuals following a 60-minute treadmill work.
An additional study completed in 2017[5] found that coconut water and plain water were equally effective in providing hydration during exercise and intense exercise.
While these studies do not demonstrate that coconut water is superior to sports drinks or plain water, they do demonstrate that coconut water is equally effective at providing hydration.
Is coconut water good for acid reflux? While there are claims that the natural electrolytes of coconut water provide relief to acid reflux, there is no scientific evidence to back up these claims.
Weight Loss Promotion Potential
While coconut water has many health benefits, you may be wondering if coconut water is good for weight loss. To date, no scientific studies are providing strong evidence that coconut water promotes weight loss.
If you are making weight loss efforts, you should aim to eat a well-balanced diet[6] with plenty of vegetables, fruits, lean proteins, and whole grains. In addition, you should avoid sugar-sweetened beverages such as soda and juice.
Coconut water can be a good alternative to sugar-sweetened beverages, as it does have a slightly nutty flavor, making it an alternative option for individuals who do not like plain water.
Blood Sugar Control Potential
A recent 2021 animal study[7] showed diabetic rats treated with coconut water had lower glucose and hemoglobin A1C levels compared to diabetic rats receiving no treatment.
This shows the potential for coconut water to promote healthy blood sugar levels both in the short-term (blood glucose levels) and in the long term (in the case of hemoglobin A1C levels that are checked every three months).
Another 2021 experimental animal study[8] found similar findings. The researchers determined diabetic rats fed coconut water for 4 weeks had reduced blood sugars and vision impairments from diabetes.
So, is coconut water good for diabetes? While those findings are interesting, future research involving human participants is required before any recommendation can be made on coconut water and lowering blood sugar levels.
That being said, coconut water can be consumed by individuals with diabetes, but consideration should be given to the fact that coconut water does contain carbohydrates and sugar.
If you are unsure if coconut water is a good addition to your diet, speak with a Registered Dietitian for personalized guidance.
Blood Pressure Control Potential
One of the biggest nutritional benefits of coconut water is that it is high in potassium. Potassium[9] is an electrolyte beneficial for our heart health and helps with blood pressure management.
This is because potassium eases the tension in our blood vessel walls, thereby reducing high blood pressure.
Kidney Stone Prevention Potential
A 2018 study[10] determined that coconut water consumption may reduce the risk of kidney stones by decreasing urinary citrate, urinary potassium, and urinary chloride levels.
However, only eight participants were included in this study, and all participants were non-kidney-stone-forming individuals. The researcher did note that these results may not be replicated in those prone to kidney stones.
Future research that includes more participants and those with a history of kidney stones is needed to determine if coconut water can prevent them.
Hair
While there is no scientific evidence of coconut water benefits for hair through drinking the beverage, a 2020 study[11] did determine that a hair serum formulation containing freeze-dried coconut water had hair benefits.
Participants who used the product after 90 days had significant improvement in hair growth rate and hair density, and a reduction in hair fallout and hair thinning, in comparison to baseline measurements.
While exciting, future research is needed to determine if these results are strongly associated with coconut water or other components of the products.
Skin
Regarding skin, there are many creams and lotions on the market in which coconut water may be an ingredient. However, there is no scientific evidence to indicate there are coconut water benefits for the skin as a result of drinking coconut water.
Side Effects
Hyperkalemia
There have been case reports that when coconut water is consumed in access it can lead to hyperkalemia,[12] with one case resulting in death. Hyperkalemia occurs when there is too much potassium in the blood.[13]
Although potassium is essential for normal bodily functions, too much can have negative impacts. Negative impacts can include muscle weakness, numbness, tingling, nausea, heart palpitations, shortness of breath, chest pain, nausea, and vomiting.
While hyperkalemia can be caused by kidney disease and certain medications, it can also be a result of eating too much potassium in some circumstances. The best way to not consume too much potassium is to eat a balanced diet.
The recommended dietary allowance[14] for potassium is 2,600 mg for women and 3,400 mg for men. One cup of commercially prepared ready-to-drink coconut water contains 404 mg of potassium. This means you would have to drink 6.5 cups to meet the recommended daily allowance for women or 8.5 cups for men.
Notably, there is not an upper limit set for potassium as there was no evidence that a high intake of potassium poses a problem in adults with normal kidney function. However, individuals with kidney problems could be at risk of high potassium levels more easily through dietary potassium alone.
If you are unsure of how much potassium you can safely consume or have concerns about your kidney health, you should speak with a Registered Dietitian or your primary health care provider.
How Much Should You Drink?
The recommended amount of fluid[15] each day is 3.7 liters for men and 2.7 liters for women. Ultimately, how much fluid you drink in a day will depend on several factors such as thirst level, weather conditions, and level of physical activity.
Now you may be asking yourself “how much coconut water should I drink a day?” The amount you drink in a day will depend on your level of thirst and desire for coconut water.
While it is healthy, is it good to drink coconut water every day? If it is something you enjoy, go for it. It is not essential to consume coconut water to be healthy, but it can certainly be part of a healthy diet.
Tips For Drinking Coconut Water Safely
You may also be saying to yourself ”what if I drink coconut water every day?” Coconut water is generally safe to consume regularly, but caution should be exercised if you have impaired kidney function.
This is because of the high potassium content of coconut water, which can worsen kidney function if you already have problems.
Speak with a Registered Dietitian or your primary healthcare provider if you have concerns.
Conclusion
Coconut water is a refreshing beverage that can be safely added to your diet. It is full of essential nutrients, and there are numerous health benefits of coconut water.
It is low in sugar and has a sweet flavor and nutty taste, so definitely give it a go if you are interested in trying coconut water. If you have diabetes or kidney problems, speak to your doctor about how much coconut water is safe for you.
+ 15 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Coconut palm | Tree, Scientific Name, Uses, Cultivation, & Facts | Britannica. (2023). In: Encyclopædia Britannica. [online] Available at: https://www.britannica.com/plant/coconut-palm#ref1302940
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174831/nutrients
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170174/nutrients
- Kalman, D.S., Feldman, S., Krieger, D.R. and Bloomer, R.J. (2012). Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. Journal of the International Society of Sports Nutrition, [online] 9(1). doi:https://doi.org/10.1186/1550-2783-9-1.
- Peart, D.J., Hensby, A. and Shaw, M.P. (2017). Coconut Water Does Not Improve Markers of Hydration During Sub-maximal Exercise and Performance in a Subsequent Time Trial Compared with Water Alone. International Journal of Sport Nutrition and Exercise Metabolism, [online] 27(3), pp.279–284. doi:https://doi.org/10.1123/ijsnem.2016-0121.
- USDA (2020). Dietary Guidelines for Americans 2020 -2025 Make Every Bite Count With the Dietary Guidelines. [online] Available at: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf.
- Alatawi, K.A. and Alshubaily, F.A. (2021). Coconut products alleviate hyperglycaemic, hyperlipidimic and nephropathy indices in streptozotocin-induced diabetic wistar rats. Saudi Journal of Biological Sciences, [online] 28(8), pp.4224–4231. doi:https://doi.org/10.1016/j.sjbs.2021.06.060.
- Dai, Y., Peng, L., Zhang, X., Wu, Q., Yao, J., Xing, Q., Zheng, Y., Huang, X., Chen, S. and Xie, Q. (2021). Effects of coconut water on blood sugar and retina of rats with diabetes. PeerJ, [online] 9, p.e10667. doi:https://doi.org/10.7717/peerj.10667.
- www.heart.org. (2018). How Potassium Can Help Control High Blood Pressure. [online] Available at: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
- Patel, R.M., Jiang, P., Asplin, J., Granja, I., Capretz, T., Osann, K., Okhunov, Z., Landman, J. and Clayman, R.V. (2018). Coconut Water: An Unexpected Source of Urinary Citrate. BioMed Research International, [online] 2018, pp.1–5. doi:https://doi.org/10.1155/2018/3061742.
- Majeed, M., Majeed, S., Nagabhushanam, K., Mundkur, L., Neupane, P. and Shah, K. (2020). Clinical Study to Evaluate the Efficacy and Safety of a Hair Serum Product in Healthy Adult Male and Female Volunteers with Hair Fall. Clinical, Cosmetic and Investigational Dermatology, [online] Volume 13, pp.691–700. doi:https://doi.org/10.2147/ccid.s271013.
- Hakimian, J., Goldbarg, S.H., Park, C.H. and Kerwin, T.C. (2014). Death by Coconut. Circulation: Arrhythmia and Electrophysiology, [online] 7(1), pp.180–181. doi:https://doi.org/10.1161/circep.113.000941.
- National Kidney Foundation. (2016). Hyperkalemia (high potassium). [online] Available at: https://www.kidney.org/atoz/content/what-hyperkalemia
- Nih.gov. (2019). Office of Dietary Supplements – Potassium. [online] Available at: https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
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Written by:
Healthcanal Staff
Medically reviewed by:
Medically reviewed by:
