Coconut water is often referred to as “nature's sports drink”. With its sweet and fragrant flavor, it is delightful on its own or as an ingredient in smoothies. Many people make it a daily habit to drink coconut water. However, not everyone is aware of its health benefits and risks, especially when consumed in excess.
1. Benefits of drinking coconut water daily
1.1. Provides nutrients and electrolytes
Coconut water is suitable for low-calorie and low-sugar diets, containing only about 45 calories and 11 grams of sugar per cup. Moreover, it is a natural source of electrolytes, including potassium, magnesium, phosphorus, and more. While the nutrient content may vary slightly depending on the origin and maturity of the coconut, a standard 250ml glass of coconut water contains:
- Calories: 45
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 25mg
- Potassium: 470mg
- Total carbohydrates: 11g
- Total sugar: 11g
- Protein: 0g
- Calcium, magnesium, and phosphorus: 4% of daily needs
1.2. Aids post-workout recovery
Coconut water is rich in electrolytes such as potassium, sodium, and magnesium. It can help replenish lost fluids and minerals after sweating, especially in the summer. Consuming coconut water daily can support fluid balance, prevent dehydration, and ensure proper muscle function. However, it should complement other essential nutrients like carbohydrates and proteins for optimal recovery after workout.
1.3. Regulates blood pressure and reduces stroke risk
While bananas are well-known for their potassium content, a single cup of coconut water contains more potassium than a medium-sized banana. A diet rich in potassium has been shown to support cardiovascular health, stabilize blood pressure, or even increase the elasticity of blood vessels, preventing stroke.
Therefore, to the question of what are the benefits of drinking coconut water every day, the answer is that adding coconut water with other potassium-rich foods to your diet is the ideal condition to support a healthy heart.
1.4. Promotes digestive health
Coconut water contains magnesium, a mineral that supports bowel movement and prevents constipation. In general, staying hydrated is also essential for regulating bowel activity.
1.5. Supports healthy skin
Dehydration can lead to dry, flaky skin. Daily coconut water helps hydrate the body and improve skin health.
Some varieties of coconut water are fortified with vitamin C, which has antioxidant properties and aids natural collagen production, helping keep the skin firm and youthful.
1.6. Reduces added sugar intake
Instead of sugary juices or sodas, opt for coconut water as a healthier alternative.
Unlike sugary drinks, coconut water usually has little or no added sugar (in unflavored varieties). This makes it a great choice for diabetics or those looking to reduce their intake of added sugar. Look for 100% fresh coconut water, not coconut milk concentrate, and choose unflavored varieties that have the most natural coconut water.
1.7. Rehydrates during illness
If the body is losing a significant amount of fluids due to vomiting and diarrhea, drinking coconut water can improve hydration and restore electrolyte balance more effectively than plain water in such cases.
Some bottled coconut water brands even fortify their products with vitamins C and D, offering enhanced immune support.
1.8. Supports weight management
Proper hydration is essential for nourishing every cell in the body and optimizing metabolic rates. Many people mistakenly confuse thirst with hunger, which can lead to overeating and potential weight gain. While coconut water contains more calories than plain water, it has significantly fewer calories than other beverages like soda and fruit juice. This simple swap can help those looking to lose weight reduce their calorie intake throughout the week.
1.9. Effective hangover cure
After a night of heavy drinking, coconut water can help replenish depleted electrolytes and alleviate dehydration, providing relief from hangover symptoms.
If you accidentally drink too much alcohol during a night of revelry, you may wake up the next day feeling dehydrated, sluggish, and fatigued. A handy tip for relieving a hangover is to keep coconut water stocked in the refrigerator. It replenishes the electrolytes depleted by alcoholic beverages and serves as an excellent way to quench your thirst.
2. Is there any risks in drinking coconut water daily?
Coconut water is generally considered safe to consume freely as a delicious natural source of hydration and electrolytes. However, there are a few exceptions to note, especially when drinking coconut water daily.
If you have kidney disease, be cautious about consuming coconut water, as it is a rich source of potassium. While potassium is typically healthy for the body, impaired kidney function may prevent the elimination of excess potassium, making it crucial to monitor intake. Regular consumption of coconut water can unexpectedly lead to hyperkalemia (such as in person with preexisting conditions like kidney disease), potentially causing irregular heart rhythms or even sudden cardiac arrest.
On the other hand, due to its diuretic properties, excessive consumption of coconut water can have drawbacks. It may overburden the kidneys, causing frequent urination. To avoid disrupting sleep, limit coconut water intake at night. Additionally, as a natural laxative, coconut water may not be suitable for individuals with digestive issues. Caution is advised when consuming large amounts, especially for those with preexisting Irritable Bowel Syndrome.
Furthermore, coconut water may trigger allergic reactions in individuals allergic to this fruit or certain tree nuts. Unmanaged allergic reactions can escalate quickly and pose serious health risks.
While coconut water is not classified as a sugary drink, it still contains carbohydrates and calories. People with high blood sugar levels or diabetes should limit their consumption to one glass per day, as excessive intake may spike blood sugar levels. Young green coconuts are a better choice for diabetic individuals compared to mature ones.
Additionally, coconut water can lower blood pressure. For those taking medication for hypertension, consuming too much coconut water might lead to further reductions in blood pressure. In such cases, consulting a doctor is recommended.
In summary, drinking coconut water daily is a valuable source of hydration and essential electrolytes. However, despite its many nutritional benefits, overconsumption can lead to specific side effects, particularly in individuals with kidney disease, heart medications, or diabetes. When purchasing coconut water, opt for fresh coconuts and read labels to ensure no added sugars, allowing the body to fully enjoy its natural benefits.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
