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Coconut water is a beverage dubbed "nature's sports drink". With a sweet and tangy taste, this refreshing beverage is great on its own or used in smoothies. Therefore, some people have the habit of drinking coconut water every day. However, the health benefits and risks of coconut water, especially when consumed in excess, are not well known.1. Benefits of drinking coconut water every day
1.1. Provides nutrients and electrolytes
Coconut water is suitable for both low-calorie and low-sugar diets because coconut water contains only about 45 calories per cup and about 11 grams of sugar. Plus, coconut water is a natural source of electrolytes including potassium, magnesium, phosphorus and more. Although, the nutritional facts may vary slightly depending on the source of the coconut, as well as the ripeness of the coconut, an average 250ml glass of coconut water contains:Calories: 45 calories Total fat: 0g Cholesterol: 0mg Sodium: 25mg Potassium: 470mg Total Carbohydrates: 11g Total Sugar: 11g Protein: 0g Calcium, magnesium and phosphorus: 4% of needs
1.2. Post-workout recovery support
Coconut water is high in electrolytes including potassium, sodium and magnesium. When you're working up a sweat, especially during the hot summer months that make your body sweat more, coconut water can be very helpful. In particular, when drinking coconut water every day the electrolytes in coconut water can help regulate fluid balance, prevent dehydration and even ensure proper muscle function. Of course, people will still need to make sure they get enough carbohydrates and protein after a workout.1.3. Regulate blood pressure and reduce stroke events
Bananas are well known for their high potassium content, but just one cup of coconut water a day contains more potassium than a medium-sized banana. The habit of following a potassium-rich diet has many evidences of its ability to protect heart health, stabilize blood pressure, reduce blood pressure if it is high or even increase elasticity of the vessel walls, prevent stroke. stroke.So, to the question of what is the effect of drinking coconut water every day, the answer is that supplementing coconut water with other potassium-rich foods in the diet is the ideal condition to support a heart. strong.
1.4. Supports good digestive function
What are the benefits of drinking fresh coconut water? Coconut water contains magnesium, a mineral that helps keep things moving and prevents constipation. In general, staying hydrated is also important to help regulate bowel movements.1.5. Protect healthy skin
When the body lacks water, lacks the right moisture, the skin will dry out and peel. As such, drinking coconut water every day can contribute to your daily need for topical hydration, promoting circulation and making skin more radiant. Also, some coconut water is fortified with vitamin C, which has many antioxidant properties and naturally stimulates collagen synthesis, which can help keep skin firm and youthful.1.6. Reduce the amount of added sugar
Skip juices and sugary soft drinks and instead drink coconut water when you're interested in something other than water.Unlike sugary drinks, coconut water usually has little or no added sugar (in unflavored varieties). This makes this fruit a great choice for diabetics or those looking to reduce their consumption of added sugars. Look for 100% fresh coconut water, not made with concentrated coconut milk, and choose unflavored varieties that have a cup of the most natural coconut water.
1.7. Help rehydrate when sick
If the body is losing large amounts of fluid due to vomiting and diarrhea, supplementing with coconut water can help improve hydration and electrolyte balance better than plain water in these cases.Some brands of bottled coconut water even add vitamins C and D to provide better immune support.
1.8. Supports weight management
Proper hydration is essential to nourish every cell in the body and optimize metabolic rate. Many people mistake thirst for hunger, creating an overeating reflex that can lead to weight gain. And even though coconut water has more calories than plain water, it's essentially significantly lower in calories than other beverages like soda and juice. This simple swap can help someone looking to lose weight cut calories throughout the week.1.9. Effective alcohol solution
If you accidentally drink too much alcohol the night before, when you wake up, your body will feel dehydrated, lethargic, and tired the next day. At this point, a small trick to get rid of alcohol is to store coconut water in the refrigerator. This is a way to help replenish the electrolytes that alcohol has depleted and can be a great thirst quencher.2. Is there any risk in drinking coconut water every day?
Coconut water is generally considered safe to take over the counter as a delicious natural source of water and electrolytes. However, there are a few exceptions to be aware of, especially when drinking coconut water every day.If you have kidney failure, you should be careful with drinking coconut water because it is a rich source of potassium. While this nutrient is normally very healthy for the body, kidney failure can no longer remove excess potassium, so it's important to monitor your intake. Coconut water can provide a major source of potassium, but suddenly, if consumed regularly, it can easily lead to hyperkalemia, causing cardiac arrhythmias and sudden death.
On the other hand, due to its diuretic properties, users will face another disadvantage when consuming too much coconut water. At this time, the two kidneys have to work hard to quickly excrete water, causing the user to go to the toilet continuously. Therefore, avoid drinking too much coconut water at night because it will make sleep less good. Not only that, coconut water is a natural laxative so it may not be suitable for some people who have problems with bowel movements. Therefore, caution should be taken before consuming large amounts of coconut water, especially for people with irritable bowel syndrome. In addition, coconut water may cause allergic reactions in certain people who are allergic to this fruit or certain tree nuts. If an allergy is not controlled well at the beginning, it can quickly become serious and life-threatening.
Although not a sugary drink, coconut water still contains carbohydrates and calories. People with high blood sugar or diabetics should not drink more than 1 glass of coconut water per day. If you drink too much coconut water, it will make your blood sugar difficult to control. In addition, consuming young green coconuts is better for people with diabetes than ripe coconuts.
Not only that, coconut water can lower blood pressure. In case you are taking medication for high blood pressure, drinking a lot of coconut water can cause your blood pressure to drop further. Therefore, it is best for hypertensive patients to consult a doctor in such a situation.
In summary, drinking coconut water every day is considered a source of water and electrolytes needed by the body. However, although coconut water is full of nutritional benefits, consuming too much of it can cause certain side effects, especially in patients with kidney failure, taking heart medication or diabetes. Street. Also, when buying coconut water, choose fresh fruit and be sure to read the label to make sure there's no added sugar so your body can absorb the full benefits of nature.
References: goodhousekeeping.com, webmd.com, wellandgood.com, stylecraze.com, clevelandclinic.org
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