The Health Benefits Of Coconut Water

What is coconut water?

One of the most popular drinks in tropical nations is coconut water, especially in coastal areas where palm trees are common. When freshly extracted from young, green coconuts, the beverage has a distinctive aerated feel and a moderate sweetness. Additionally, Brazilian sports professionals highly value it as a natural isotonic beverage.1

The liquid inside of the coconut is called coconut water. It acts as a suspension for the coconut’s endosperm in the early stages of development, known as the nuclear stage. The endosperm develops into its cellular phase and settles into the skin of the coconut pulp as growth continues. Young coconuts liquid is frequently preferred to mature coconut liquid. It differs from coconut milk, which is a concoction of grated coconut and coconut water. Therefore, a sort of juice is coconut water. Unflavored coconut water has fewer calories and sugar than other drinks. It is rehydrating with coconut water is common after exercise or when feeling mildly unwell. Yes, coconut water contains electrolytes including, sodium, potassium, and manganese. By brand, the amounts change.2

Benefits of coconut water

  • Benefits following Exercise- An electrolyte elixir is coconut water. These are electrically charged minerals. Additionally, electrolytes could be found in your sweat, urine, and blood. They are crucial to several bodily functions that keep you alive. For instance, your nerves and muscles need electrolytes to work properly. The atmosphere in your body is maintained by electrolytes as well. They accomplish this by preserving your internal pH and keeping you hydrated
  • Low calorie- Coconut water is a good substitute for beverages with more calories. In a glass of coconut water, there are just 60 calories. Most drinks (such as juice or soda) contain more sugar and carbohydrates than coconut water. Additionally, coconut water has additional nutrients and electrolytes. Potassium is the main. As a result, coconut water can quench your thirst while having fewer calories than a sweet beverage
  • Potassium- Our bodies’ fluid and electrolyte balance are regulated by potassium. Therefore, it’s crucial to keep this balance while exercising. Coconut water also has a higher potassium content than sodium. As a result, it might aid in stabilizing the effect of salt on blood pressure
  • Antioxidants- coconut water contains a variety of antioxidants. These antioxidants assist in lowering oxidative stress. Additionally, it aids in scavenging free radicals produced during exercise. However, coconut water’s antioxidant value is reduced by processing and heat pasteurization. Choose fresh coconut water to get the greatest antioxidants
  • Reduce blood sugar- Magnesium can also be found in coconut water. Magnesium may increase the sensitivity of the body to insulin. It will also lower blood sugar levels in people with type 2 diabetes and prediabetes
  • Amino acids- Coconut water contains a lot of amino acids. The building components of protein are amino acids. As a result, they support numerous bodily processes like tissue repair
  • Cytokinins- Tiny proteins are cytokines. They control how the immune system is built and works. Cytokinins are present in coconut water. These compounds possess anti-ageing and anti-cancer properties
  • Prevent kidney stones- when calcium, oxalate, and other crystals combine to produce urine crystals, kidney stones are created. Small stones can be created by further combining proper hydration. Coconut water might also be an excellent defence in addition to plain water
  • Help to reduce cholesterol- The blood contains a form of fat called  triglyceride. Extra calories in the body are converted to glycerides and stored as fat cells. It serves as the body’s energy reserve. But having a lot of them in your blood increases your risk of getting sick, but coconut water frequently lowers blood lipid and cholesterol levels
  • Healthy for the heart- Coconut water may reduce triglyceride, bad cholesterol, and total cholesterol. In addition, it increases levels of high-density lipoprotein (good cholesterol). The risk of heart disease can be decreased by having high amounts of high-density lipoprotein. The heart may be protected by all these qualities of coconut water
  • Radiant skin- Dry, flaky skin can result from dehydration. You can get the hydration you need by drinking coconut water. It increases circulation as well. You’ll have skin that is hydrating and shining. Coconut water’s antioxidants might also have anti-ageing properties
  • Prevent constipation- Magnesium is found in coconut water. This mineral promotes good digestion and gut bacteria
  • Helps during illness- When you are ill, your body may lose a lot of fluid through vomiting and diarrhoea. Electrolyte balance and hydration can both be helped by coconut water. It functions better than regular water
  • Promotes weight loss- Water intake is essential. Every cell in the body needs to be replaced, and metabolism depends on it. Many people mistake hunger for thirst. Overeating and weight gain are the results. Additionally, coconut water has fewer calories than other drinks
  • To cure hangovers- Next time you have a hangover, gulp a glass of coconut water. It is non-acidic and high in potassium. Therefore, it won’t make you sick and will relieve your hangover3

Nutrition of coconut water

There are 44 calories, 0.5g of protein, 10.4g of carbs, and 0g of fat in one cup of 100% coconut water (245g). A great source of vitamin C is coconut water. The USDA has given the dietary facts listed below:4

  • Calories- 44
  • Fat- 0g
  • Sodium- 64mg
  • Carbohydrates- 10.4g
  • Fiber- 0g
  • Sugar- 9.6g
  • Protein- 0.5g
  • Vitamin C- 24.3mg
  • Potassium- 404mg

How to use coconut water

  • You can consume raw coconut water
  • Serve tangy summertime mocktails
  • Enhance the flavour of your rice meals
  • Create a salad dressing with Asian influences
  • Create your own ice cream5

Is it good to drink coconut water every day?

Yes, drinking coconut water every day is a wonderful idea due to its numerous health advantage. Although there is no recommended daily intake of coconut water, those who consistently consume it should have one to two cups daily.6

Disadvantages of coconut water

  • Coconut water may have laxative effect in some situations, despite the fact that it can assist in alleviating moderate diarrheal dehydration
  • Excess of potassium can cause a disease called Hyperkalemia, which causes your heart muscles to beat rapidly without actually any blood
  • Fresh coconut water is salty and very faintly sweet, but it also has a somewhat earthy undertone that some people find repulsive
  • Coconut water sold in large quantities frequently has a lot of sugar. If artificial sweeteners are used to sweeten it instead of cane sugar or high-fructose corn syrup, the salt content will often increase7 


Coconut water has become a very popular beverage in recent years. Coconut water is naturally delicious and hydrating, and it also contains several essential elements, such as minerals, that many people don't receive enough of. Coconut water benefits your heart, controls blood sugar, aids in renal health improvement, and keeps you hydrated and refreshed after exercise, however, when consumed in excess, it can lead to an electrolyte imbalance in the body by raising potassium levels, which can lead to kidney problems and irregular heartbeats.


  1. Coconut water - an overview | sciencedirect topics [Internet]. [cited 2023 Feb 17]. Available from:
  2. Coconut water: Is it super hydrating? [Internet]. Mayo Clinic. [cited 2023 Feb 17]. Available from:
  3. Dube P. 15 amazing health benefits of coconut water [Internet]. Blog - HealthifyMe. 2023 [cited 2023 Feb 17]. Available from:
  4. Fooddata central [Internet]. [cited 2023 Feb 17]. Available from:
  5. Lynch A. 6 interesting ways to use coconut water in the kitchen [Internet]. Good Housekeeping. 2020 [cited 2023 Feb 17]. Available from:
  6. Perry D. Is coconut water good for you? The good (And the bad) of drinking the beverage. [Internet]. USA TODAY. [cited 2023 Feb 17]. Available from:
  7. The disadvantages of coconut water [Internet]. Healthy Eating | SF Gate. [cited 2023 Feb 17]. Available from:
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Jaya Choudhary

Bachelor of Dental Surgery, MBA-HA, India

Jaya is a Dental surgeon with MBA in Hospital Administration. She has 2 years of
experience with exposure to both clinical and non-clinical work environments and a strong
passion for medical writing and educating the public about health and wellbeing.

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