Coconut water is the naturally occurring fluid inside young coconuts (Cocos nucifera). As coconuts mature, a portion of this water transforms into coconut meat, which is the flesh found within the fruit.

Drinking coconut water is not only refreshing but also beneficial for health. It contains antioxidants and minerals called electrolytes, which support hydration. There are various ways to include coconut water in your diet to take advantage of these benefits. However, it’s important to note that coconut water may not be safe for everyone.

Provides Hydration

Like most fluids, coconut water can help meet your daily hydration needs. Essentially, it’s water enriched with carbohydrates and electrolytes, such as sodium, potassium, magnesium, and chloride. Electrolytes are electrically charged minerals that help maintain proper fluid balance in the body by regulating how much water enters and exits cells. They also play a role in maintaining the body’s pH balance, blood pressure, and heart rate.

An imbalance in water or electrolytes can potentially lead to dehydration. You may lose electrolytes if you’re experiencing prolonged vomiting or diarrhea. Similarly, people who sweat excessively due to hot climates or extended high-intensity exercise are at risk of electrolyte loss and dehydration if they don’t consume enough fluids. Coconut water is often recommended for rehydration after a stomach flu or intense workout because it’s rich in fluids and electrolytes. However, it’s unclear whether coconut water is more effective at treating dehydration than plain water. Limited studies have compared the efficacy of coconut water to regular water for rehydration after vomiting and diarrhea. Although hydrating, more research is needed before coconut water can be recommended as a remedy for clinical dehydration.

Coconut Water vs. Coconut Milk

It’s important to distinguish coconut water from coconut milk. Coconut milk is made by combining coconut water with coconut meat, resulting in a thicker, creamier liquid that is much higher in fat than coconut water.

May Support Athletic Performance and Recovery

Some research suggests that drinking coconut water before or after exercise may be more beneficial for performance and recovery compared to water or sports drinks. In one study, participants who drank coconut water before exercising in a hot environment reached exhaustion slightly later than those who drank regular water, although the difference was only a few seconds. This may be due to the fact that the primary electrolyte lost through sweat is sodium, while coconut water is richer in potassium.

An older study compared plain water, sports drinks, coconut water, and sodium-enriched coconut water in terms of their effects on athletic performance. Sodium-enriched coconut water and sports drinks provided the best rehydration after exercise, with plain coconut water offering better rehydration than plain water. Additionally, sodium-enriched coconut water caused fewer side effects like nausea and stomach upset.

Coconut water is naturally sweet and provides a higher quality source of carbohydrates compared to sugar-sweetened beverages like sodas and energy drinks. However, be aware that some coconut water products contain added sugars, so it’s best to choose options without added sugar or sweeteners. The natural sugars in coconut water supply the body with quick energy, which is crucial during strenuous exercise. Carbohydrates are more efficiently utilized by the body than proteins and fats during physical activity, making natural sugars like those in coconut water helpful during lengthy endurance workouts.

Could Lower Blood Pressure

Drinking coconut water may aid in managing blood pressure, as the beverage is rich in potassium—a key mineral that is often lacking in many diets. Potassium helps lower blood pressure by removing excess sodium from the body and reducing the force exerted against blood vessel walls. A small, older study involving 28 participants with high blood pressure reported significant reductions in systolic blood pressure after they drank coconut water daily for two weeks.

More recent research on rodents also found that coconut water shows promise as a natural diuretic without reducing electrolyte levels. Diuretics are commonly used to treat hypertension (high blood pressure) and other cardiovascular conditions by helping remove excess sodium from the body. However, studies showing that coconut water can meaningfully lower blood pressure are limited. Many of these studies are small, short in duration, or conducted on animals rather than humans. More research is needed before coconut water can be recommended for managing high blood pressure long-term.

May Help Prevent Kidney Stones

Consuming potassium-rich foods and drinks like coconut water may lower the risk of kidney stones, as potassium helps prevent the body from releasing too much calcium in the urine. Two large observational studies found that people who consumed the most potassium had a 35-51% lower risk of developing kidney stones compared to those who consumed the least potassium. Another study found that drinking coconut water increased levels of potassium, chloride, and citrate in the urine—all of which can help decrease the risk of developing kidney stones. However, this study focused on people without a history of kidney stones.

Nutrition of Coconut Water

Coconut water is low in calories but still provides small amounts of hydrating electrolytes. Unlike coconut milk, which is rich in saturated fat, coconut water is fat-free.

One cup (8 fluid ounces) of unsweetened coconut water provides:

• Calories: 43
• Fat: 0 grams
• Protein: 0.5 grams
• Carbohydrates: 10.2 grams
• Fiber: 0 grams
• Added sugars: 0 grams
• Sodium: 62.4 milligrams (2.7% of the Daily Value)
• Potassium: 396 milligrams (8.4% of the Daily Value)

One cup of coconut water contains 62 milligrams of sodium—significantly less than most beverages designed for optimal hydration. For example, Gatorade products contain between 160-310 milligrams of sodium per 12-ounce serving, while classic Pedialyte contains 370 milligrams per 12-ounce serving.

Risks of Coconut Water

Coconut water is generally safe to consume in moderation, but some people may need to limit or avoid it altogether.

Here are a few reasons you might need to pass on coconut water:

• Coconut allergy: Coconut allergies are rare (affecting less than 0.5% of the U.S. population), and coconut water contains minimal amounts of coconut proteins, which typically trigger immune reactions. However, since coconut is a tree nut, people with tree nut allergies may also be sensitive to coconut. If you have a coconut or tree nut allergy, it might be best to avoid drinking coconut water.
• High blood pressure medications or supplements: Consuming large quantities of coconut water while taking medications or herbal supplements to lower blood pressure could potentially lead to hypotension (dangerously low blood pressure).
• Potassium-sparing diuretics: Drinking large amounts of coconut water while taking potassium-sparing diuretics—such as Aldactone (spironolactone)—could lead to dangerously high potassium levels (hyperkalemia) over time.
• Kidney disease: If you’re managing chronic kidney disease by limiting your dietary potassium intake, you may want to opt for plain water over coconut water to avoid consuming too much potassium.
• Limited-carbohydrate diet: While coconut water can be more hydrating than plain water, it may not be suitable if you’re watching your carbohydrate intake for blood sugar balance or weight management. Though low in calories, coconut water has more calories than plain water and is higher in carbohydrates. Additionally, some coconut water products are sweetened with added sugar.

If any of the above applies to you, consult your healthcare provider to determine whether coconut water is appropriate and safe for your health needs.

Tips for Consuming Coconut Water

Coconut water is naturally sweet. If you purchase coconut water that doesn’t list added sugars on the label, the sweet flavor comes from the fruit’s natural carbohydrates. To avoid excess sugars, choose unsweetened coconut water. You can verify if a product is sweetened by checking the packaging. The only ingredient listed should be coconut water, and the “added sugars” line in the nutrition facts panel should read “Includes 0 grams added sugars.”

While coconut water is hydrating, it’s not recommended to replace plain water entirely with coconut water. Relying solely on coconut water for hydration (even unsweetened) can lead to a high sugar intake over time due to the natural sugars like glucose and fructose it contains. Aim to meet the majority of your fluid needs with plain water and enjoy coconut water occasionally by:

• Drinking it plain or mixing one-half coconut water with one-half plain water for a semi-sweet drink
• Using coconut water as a base for homemade smoothies and popsicles
• Adding a splash of coconut water to iced coffee for extra flavor and hydration
• Freezing coconut water into ice cubes for spritzers or kombucha

A Quick Review

Coconut water is a hydrating beverage that provides quality carbohydrates and potassium. It may benefit athletic recovery, blood pressure management, and kidney stone prevention. However, individuals with chronic kidney disease or those taking medications to manage high blood pressure should consider limiting or avoiding coconut water. For most people, coconut water can be a refreshing and flavorful alternative to plain water.