Nature’s sports drink or simply coconut water is a nutritious potassium-rich drink that can fit into a balanced diet as a low-sugar alternative to sports drinks for hydration.
The liquid inside young, green coconuts has long been enjoyed in tropical countries like ours due to its availability, cultural traditions, and beliefs regarding its health benefits.
But recently the drink has gone mainstream in the US and can be found in colourful juice-box styles and in a variety of flavours in most supermarkets. Sales of coconut water in the US have jumped in the last 5 years from about $4 million to $40 to $60 million annually.
Part of this increase can be attributed to A-list celebrity endorsers who have recently invested in Vita Coco, and the investment of Pepsi in ONE. But is this drink really nature’s sports drink and can it promote smoother, more hydrated skin? What are the facts behind the hype?
I thought I would do some research and decide for myself.
Coconut water is not to be confused with coconut milk which is squeezed from the inside pulp and used as a common ingredient in many recipes. Coconut water is from young, green coconuts and is low in calories and a natural source of electrolytes including sodium and potassium. Eight ounces of coconut water has 46 calories, 9 grammes of carbohydrates, 250 mg of sodium, 600 mg of potassium, 60 mg of magnesium, 45 mg of phosphorus, and 2 grammes of protein.
The electrolyte content is more than double that of traditional sports drinks with about half of the carbohydrates. So, if you wash some food down with fresh coconut water after your workout, then, yes, it can contribute to optimal hydration and recovery. In addition to electrolytes and carbohydrates, coconut water contains other beneficial components including vitamins,
minerals, antioxidants, and amino acids.
The commercial brands sold in the US (I looked at the nutrient data for 5 brands) have a potassium content that is similar to the water fresh from the fruit; however, the sodium content is much lower with an average of 35–60 mg per eight ounces. Compare this to Gatorade which contains 70 calories, 19 grammes carbs, 154 mg sodium, and 42 mg potassium per serving and as a sports drink the sodium level in consumer coconut water is far too low for adequate electrolyte replacement.
I also researched the use of coconut water as a fluid replacement drink for physical activity and found two published studies. The first study compared rehydration after exercise with young coconut water, a carbohydrate-electrolyte beverage, and plain water.
The results indicated that recovery was similar when either coconut water or the carbohydrate-electrolyte beverage was ingested. However, as stated previously, water straight from the nut has a higher sodium content then the commercial varieties sold in stores.
The second study used a sodium enriched coconut water for testing rehydration and compared it to a sports drink and fresh coconut water from the nut. The results indicated that the sodium enriched coconut water was as effective as the sports drink in whole-body rehydration.
Although coconut water may not beat traditional sports drinks at rehydration, it can serve as a healthy alternative to sweet drinks and sugary juices. Most people fall short of their potassium requirements, an electrolyte that plays an important role in regulating blood pressure and muscle contractions. The Dietary Guidelines for Americans recommend that humans follow a potassium rich diet by including adequate servings of fruits and vegetables. Despite this recommendation only 14 percent of adults and 9 percent of adolescents eat the recommended 5 servings of fruits and vegetables per day.
Bottom line
If you are looking for a low-calorie refreshing beverage with a high amount of potassium, then this is your drink.
