healthy coconut water

Science-Based Health Benefits of Coconut Water


Naturally occurring sources of vital nutrients are always questioned for their credibility, but some of them managed to gain global acceptance because of their evident results. Coconut water is one of them. This abundantly available fluid of coconut fruit contains much more surprising health benefits than you may think. Apart from imaginary assumptions about the miracles of coconut water, many scientifically proven facts make it an ideal alternative to your regular beverage drink. 

Usually, we don’t pay attention to the nutrients in coconut water and drink it only for hydration purposes. A glass of coconut water contains carbohydrates, fiber, protein, vitamin C, magnesium, manganese, sodium, calcium, and potassium. Healthy coconut water will surprise you if you go deeper with science-based logic.

Here we are mentioning some scientifically proven health benefits of coconut water consumption. Please take a look and remember them in an emergency. 

Surprising health benefits of coconut water:

  • Act as a natural antioxidant

You can consider sugar-free coconut water as a daily health supplement to meet the need for antioxidants. Doctors recommend coconut water for people suffering from oxidative stress to repair cell damage. Regular consumption of coconut water reduces the activity of free radicals that stabilize our high blood pressure and insulin levels.

  • Alternative to blood plasma in an emergency

Yes, fresh coconut water has been used as an alternative to blood plasma in emergencies. There are a lot of examples in history where coconut water was used as a replacement for blood plasma in an emergency, and it worked. Talk about the resemblance with original blood plasma, and coconut water has no match. 

However, it comprises several properties of fluid present in the red blood cells, which are low in sodium and high in potassium. However, it is an alternative only in extreme emergencies because of its more acidic nature. 

Also, coconut water as blood plasma is not recommended for people suffering from severe burns or kidney failure because of its high calcium and magnesium content.

  • Improve digestion functions

Lack of fiber in the regular diet is one of the significant reasons for digestion problems. If you are constantly facing the issue of food digestion, try consuming coconut water regularly. coconut water benefits

It contains abundant fiber that reduces acid reflux occurrence and prevents indigestion. The high fiber content helps in eliminating blotting after the meal. Moreover, coconut water also increases the capacity of the body to absorb fat-soluble nutrients.

  • Restore electrolytes

If you feel fatigued after intense working hours in the gym or on the ground, coconut water can be a great companion to restore the electrolytes by hydrating adequately. Electrolytes are necessary to maintain the proper balance of body fluids, including sodium, calcium, potassium, and magnesium. running

When you lose electrolytes from sweat, dehydration increases. ORS liquids are used to restore the electrolytes instantly, but coconut water is a natural option. It contains all the vital nutrients that you will not find in packaged energy drinks. Studies revealed that natural coconut water restores body hydration more efficiently than expensive sports beverages. 

If you are into sports, try replacing synthetically made energy drinks with this natural source of vital nutrients. 

Besides these scientifically proven coconut juice benefits, various new studies are currently being done to expose additional benefits. You can replace carbonated beverages with coconut water as a healthier alternative. 

Nowadays, companies like Hydra Coco provide packaged coconut water in various flavors. These bottled variants are great for those who enjoy sports on the go. 

Water vs Coconut Water

Water vs Coconut Water | WHO Wins

A better alternative to water? Let’s compare who wins in water vs coconut water. Is coconut water is better than water?

The Rise of Coconut Water

In recent years, coconut water has achieved global popularity when it comes to staying hydrated, both during workouts and throughout the day. Coconut water has many benefits and has long since claimed its fame as a healthy beverage. It is impossible to wander down the health food aisle at any local grocery store without seeing plenty of coconut water choices boasting natural hydration.

Coconut water is unlike coconut milk and oil and comes without the high-fat content that the previous options contain. The coconut water you see in stores is the liquid from the center of young, green coconuts. Coconut water is the result of emulsifying the fluid and grated meat of the coconut, and it is downright delicious.

Not All Coconut Beverages Are Good for You

Before you go tossing everything coconut-flavored into your grocery cart, it is essential to differentiate between all-natural coconut water and flavored coconut beverages. While coconut water is free of added sugar, coconut flavoring is not.

Sugary drinks will not provide you with the hydration you need to function in everyday life, let alone hydrating your body during a demanding workout or yoga class. When you shop for coconut water, make sure that is what you are getting by doing a quick ingredient scan.

Benefits of Coconut Water for Rehydration

Coconut water might be the best beverage for providing energy and hydration during exercise. There are plenty of rehydrating benefits coconut water offers that you will not find in tap or filtered water. Some perks have nothing to do with staying hydrated.

Coconut Water Helps Maintain Energy Levels

Coconut water has the potential to revitalize your body with carbohydrates that are easy to digest, in the form of natural sugars. Not only are these sugars easy on the stomach, but they also provide an almost immediate energy boost.

If you are in it for the long haul, you have got to replace carbs to keep your energy levels up. By taking in carbs, you will replenish your muscles and increase endurance in that aspect.

Coconut Water Provides Micronutrients

Providing essential micronutrients is something that water cannot do as well as coconut water. The sports drink’s evolution revolves around helping the body replace the micronutrients it needs during exercise. They contain loads of added sugar.

To maintain a healthy lifestyle, one should not consume an abundance of added sugar. Coconut water provides micronutrients like potassium and magnesium that we lose when we sweat. The replacement of those micronutrients is especially beneficial during a long run or workout. It will aid in the soothing of bodily cramps.

Coconut Water Contains Amino Acids

Essential for repairing tissues, known as the building blocks of protein, amino acids are plentiful in coconut water. Coconut water contains more arginine than cow’s milk, an amino acid that helps the body respond to stress. Arginine may also contribute to heart health.

Coconut Water is Full of Antioxidants

Fresh coconut water will provide you with a large dose of antioxidants that will combat free radicals and stress created by exercise and life. Many studies prove the benefit of antioxidants in human health. Taking them in whenever you can be a fantastic wellness boost.

Coconut Water is Naturally Low in Calories

While water naturally has zero calories, it does not have the amino acids, antioxidants, and micronutrients found in coconut water. Typically, you would have to get these benefits from a sports drink with a ridiculous calorie count. Still, all things are possible with coconut water.

Coconut water rehydrates and replaces the necessary nutrients that water does not. Still, it has far fewer calories than your run of the mill sports drink. Essentially, coconut water is the best of both worlds.

The Versatility of Coconut Water

Whether you are using it to rehydrate during a workout or recover after a sweat session, coconut water wears many hats. You can drink it in its natural, unprocessed state or feel free to mix things up.


Coconut water gives smoothies a massive health boost, offsetting the tired muscles that come with a daybreak workout, and providing energy that will last through your morning meeting. It will add a sweet, subtle flavor to your favorite concoction, and is sure to become a pantry staple.

Protein Shakes

Coconut water is an incredible, mega-hydrating addition to a protein shake as well. Protein and meal replacement shakes are no longer marketed to bodybuilders alone. Everyone who enjoys working out should have access to high-quality protein powder, and coconut water amps up the hydration and health properties of your favorite brand of protein.


You can swap regular water in any healthy baking recipe for coconut water. People from all walks of life have begun to ditch processed snacks by making their own at home. Coconut water adds a dash of power to homemade energy bites, baked oatmeal, and granola bars.

While heating coconut water causes it to lose essential nutrients, it will create a subtle sweetness when utilized to bake. If you want it to retain all its power, ditch the oven in favor of no-bake recipes.

Coconut Water is the Natural Sports Drink We’ve Been Waiting For

Versatility aside, straight-up coconut water is the natural sports drink for which we have all been waiting. Coconut water is a great way to rehydrate workout without the junk that comes in other sports drinks.

Choosing coconut water to rehydrate other than plain water, you avoid added sugar, dyes, and other potentially harmful synthetic ingredients into your body.

Coconut Water is Here to Stay

Sorry, tap water, but the demand for coconut water shows no signs of slowing down. As availability expands, be sure to consume unprocessed coconut water to reap an abundance of benefits, including antioxidants, within every sip.

Coconut water is delicious, heart-healthy, and rehydrating. Plus, one sip makes you feel like you are on vacation. It is truly a win-win and makes a beautiful addition to almost every lifestyle.


coconut water flavor

Why Are Some Coconut Water Is Sweeter Than Others?

Coconut water is incredibly hydrating, contains naturally occurring electrolytes, and is rich in vitamins and minerals. Because this industry has grown so much, we find it essential to support smaller farmers and more significant producers. If you have ever wondered about the countries that produce, and how they differ in flavor and sweetness, keep reading!

Sri Lanka

Sri Lanka produces the largest variety of coconuts globally (up to 15 different types! ) and even has a research institute. The most intriguing variety is the Tender King Coconut, which thrives only in restricted areas, as it has a low tolerance for pests, disease, and drought. There are many exotic varieties being borne out of Sri Lanka, by cross-pollinating existing species from other tropical countries. By watching the growing conditions of many different species, experts in the field have created varieties that can withstand extreme heat or sandy soils. Making some of these species can take many years to grow a successful crop! All the hard work is paid off however, when a species can withstand climate change and still continue to make a profit for locals.

What do Sri Lankan coconuts taste like? 

The Tender King Coconut is described as having high sucrose, sweet and nutty flavor, making it popular amongst locals. In fact, it is a prized fruit for its extra sweet nut water that is also aromatic. It is native to Sri Lanka and described as being sweeter than regular. Even within the name Tender King Coconut, there are many sub-varieties, including the red dwarf. The Tender King Coconut tree grows shorter than other trees (making it all that easier to grab ripe fruits from the ground!)


Believe it or not, they are not actually native to Hawaii! Instead, it is believed that seeds were brought by settlers from India and Southeast Asia. Scientific America published a rather excellent article which notes, “The coconut’s evolutionary history is intertwined with the complex history of human migration, trade, and colonization. That’s not bad, for a humble seed far from home, but quite at home nevertheless.” This is undoubtedly the case for the swaying palm trees that line Hawaii’s islands! In this area of the world, you’ll mostly find the cocos Nucifera coconut palm.

What about the taste of Hawaiian coconuts? 

 When plucked from the tree at around 6-7 months, Hawaiian coconuts boast maximum sweetness with low acidity. Interestingly, mature coconuts that are grown near the ocean have a slightly salty taste, which is completely lost in trees growing inland! 


Considered a part of Thai culture, locals believe coconuts hold so much purity, to even ceremoniously wash the faces of their loved ones that have passed away in preparation for their funeral. The idea is that the milk clears the loved one’s mind to peacefully travel to the next life. In the Kingdom of Thailand, you can find varieties such as the Thai Tall coconut (the main commercial form) and dwarf species by the name of Nam Hom, Thung Khled, and Nok Koom. The locals take their coconuts seriously, with coconut breeding programs existing to yield the best coconuts. 

How do Thai coconuts taste?

 Coconuts form an essential part of Thai cuisine. They are not only fragrant, but their watery juice provides a sweet and refreshing beverage or exotic taste to meals. You can find a young coconut at almost every marketplace, which is very cooling.  


This world area of the world is famous for its Green Xiem coconut, which is considered one of a kind due to its high nutrient content and sweetness. It has even been rewarded by the National Office of Vietnam, which recognizes its importance in the economy. The Green Xiem comes from the region of Ben Tre. These contain some of the world’s highest nutrient content thanks to the incredibly fertile lands and natural water supplies.

How do Vietnamese coconuts taste?

Globally, Vietnamese coconuts are some of the sweetest you’ll ever come across. It’s still a bit of a mystery why Vietnam has some of the sweetest coconuts in the world. Still, one theory is due to the local farmers’ care and attention, along with very favorable growing conditions in the area. Irrigation is supplied by nature, thanks to the winding river banks and sediment that provide perfect nutrition to the palms.


 Known for the Amazon’s dense jungles, Brazil is home to the world’s largest rainforest. For this reason, many famous natural products come from these lush lands, including brazil nuts and acai. Coconuts also form an essential part of Brazil’s economy. You will find an abundance of trees planted along with coastal areas.

 How do Brazilian coconuts taste?

 Surprisingly…bland. If sweet coconuts are a little overpowering for your taste buds, then perhaps try a Brazilian coconut. Suppose you have not enjoyed sweet coconut waters in the past. You can still take advantage of the many vitamins and minerals in the blander Brazilian coconut water.

As you’ve learned, a coconut is not just any old coconut! They come in many shapes, varieties, characteristics, and flavors. Once you dive into this industry, you realize just how big it is. With the health benefits now being proven by science, it’s no wonder that smaller third-world countries want to become involved by flaunting the natural wonders of the swaying tree. 

Visit Hydra Coco to shop for the best tasting coconut water.


3-Key Factors That Help You Determine If You Are Dehydrated!

If you regularly experience the unpleasant feelings of dehydration, then you could be compromising your overall health more than you know. This is particularly true if you lead an incredibly active lifestyle and don’t always have fluids on hand. It becomes easy to ignore that dry throat feeling, especially when you’re rushing about your day, trying to tick off all the items on your to-do list. Why is it so essential to curb the symptoms of dehydration in the early stages, and just what are the signs to look for? 

You’ve probably heard it many times before, but even the sensation of a dry throat means you’re already dehydrated. However, a dry throat is just one of the many signs, with other less subtle symptoms being easily overlooked or perhaps even blamed on other lifestyle factors. 

The average adult produces around one and a half liters of urine per day, with a further liter lost through breathing, sweating and through bowel movements. You know why you’re always told you need to drink at least 2.5L of water, and that’s without factoring in any exercise! 

Unexplained change in mood

We’ve all been there before. Your day is going great, and you’re feeling pretty upbeat and positive about life. Then suddenly, as if out of nowhere, it takes the smallest event, whether a driver is cutting you off in traffic or someone slurping their soup loudly, to ignite a feeling of anger or frustration within. 

You may have had a great night’s sleep, eat a healthy diet, have a stress-free job and life overall, but if you’re dehydrated, this might explain your sudden change in mood. Studies show that mild dehydration significantly alters mood score, fatigue, confusion, and anger. 

Dwindling cognitive performance 

You’ve likely experienced how your ability to think is affected by a lack of fluid intake. Studies show that even the smallest loss of water at 1-2% of body mass can impair cognitive function.   Mild dehydration results in short-term memory problems, anxiety, and poor concentration. 

With the brain being comprised of 73% water, it helps to understand why your mind might have so much trouble carrying out everyday mental tasks when you’re mildly dehydrated. 

The next time you have trouble concentrating on one thing at a time or are struggling with basic problem-solving skills, you should first evaluate your water intake for that day (before reaching for another coffee.)

Decreased physical performance 

In our modern-day world of Instagram fitness models, you tend to see many models clutching the latest and greatest supplement products that greatly enhance performance. Still, we have to remember to take it back to basics. 

Adequate hydration is hugely underestimated, especially during exercise. When you work out, your core temperature is raised, along with your heart rate. You have a much higher loss of fluids and critical electrolytes through sweat and breath. When you don’t replace that fluid loss, you decrease your power output, meaning you reach a state of exhaustion or fatigue much more rapidly. 

To understand the importance of hydration, it helps to know that your muscles are made up of around 70-75% water. Water is vital for the lubrication of joints, transportation of nutrients, and boosting cardiovascular function. 

When you focus on staying hydrated throughout your workout, don’t be surprised if you reach your personal bests a lot faster, whether kicking targets of muscle growth or overall improved cardio performance. 

Water truly does affect every cell in your body and alters both your physical and psychological state. By keeping on top of your hydration needs, you are ensuring you bring the most vibrant version of yourself. You are now equipped with some of the latest scientific findings on fluid intake’s importance and how to spot the early signs of dehydration. 

You can also shop for coconut water at HydraCoco that keeps your hydrated all day long.


5-Steps You Should Take To Beat Cramps Before They Get You!

We’ve all experienced it before. It can be enough to see you collapsing to the ground in agony. While exercise-induced muscle cramps are often short-lived and intense, once you understand what’s going on beneath the surface, you can be better equipped to avoid or limit a cramp’s duration when it does strike. If you lead an active lifestyle, then this topic’s going to hit close to home. You’re about to learn a handful of techniques known to reduce cramping, allowing you to enjoy your workout better. 


A cramp can occur with no prior warning, commonly experienced during or after exercise. The muscle groups most frequently affected include muscles of the feet, calves, thighs, or hamstrings. Rather than one causal link, it is believed that muscle cramps occur as a result of a combination of factors that occur simultaneously. 


Why do we cramp? 

Believe it or not, the actual reason behind muscle cramping remains a mystery, even to medical professionals. Currently, there are multiple theories as to why muscles cramp, including: 




  • An electrolyte imbalance is the most common theory among health professionals and includes loss of magnesium, sodium, potassium, or calcium. 



Because these actions are likely to be playing out interchangeably in your body, there’s no guarantee that one step will prevent cramping. 


For instance, if you were to rehydrate adequately throughout exercise, this doesn’t guarantee you will have a win over cramps. One study found that 69% of athletes who matched their fluid loss, still experienced cramping. 


Action list for preventing cramp 


Now that you’re aware of the common factors that can lead to cramping above, it’s time to do what you can to cover all bases in the prevention of cramping: 


  1. Adequate Hydration: Aim to replace fluids at the same rate in which they are lost through vigorous exercise. If you experience a subtle twitching in any muscle group, this is a sign that you’re past the point of dehydration and should increase your fluid intake before cramps set in. 


  1. Sodium replacement: As coconut water is naturally enriched with sodium, it makes for a great hydration choice, as sodium is just one of the electrolytes lost in sweat. Especially in hot environments, sodium has been shown to reduce cramping.


  1. Supplementation: Especially important if you are highly active or involved in a lot of strength training. Focus on increasing particular electrolytes lost in sweat, including calcium, magnesium, and potassium. You can either take a supplement or preferably find them in particular food groups such as:


-Calcium: Dairy, seafood, lentils, and whey protein  

-Magnesium: Spinach, whole grains, dark chocolate

-Potassium: Sweet potatoes, banana, winter squash 


  1. Increase carbohydrate intake post-exercise: The energy for muscle contraction is produced by carbohydrate or fatty acid metabolism. Right after a workout, focus on high-glycemic carbs, which spike your insulin levels and deliver the carbs straight to your muscles where needed. 


You can even take a pure glucose powder mixed in water, followed by a protein shake. For your post-workout meal, make sure you include somewhere on your plate some slow-releasing complex carbs like sweet potato, brown rice, or quinoa. 


  1. Regular stretching: Found to be one of the most effective techniques in immediately relieving the pains of a muscle cramp due to physical exercise. A great habit to get into, as stretching lengthens the muscle fibers and prevents future injury from occurring. 


Stretching is both a preventative measure and will also assist when a painful cramp sets in. It’s also essential to warm up your muscles with light cardio before diving directly into weightlifting. 


Whichever exercise you choose to engage in, it’s not just about the weight you can lift or the distance you can run. Instead, there’s a lot of components to take care of, and body conditioning is just one of them. In preparing your muscles through adequate intake of vital electrolytes, stretching, and proper hydration, you’re well on the way to making muscle cramps a thing of the past.