Coconut Water Nutrition

8 Surprising Coconut Water Nutrition Facts and Health Benefits

Want to know about some surprising coconut water nutrition facts?

Obtained from a tender green coconut, this clear liquid is best known for its health benefits. It is sweet in taste. Natural coconut water consists of phytohormones, cytokine, amino acids, enzymes, electrolytes, minerals, vitamins, and sugars.

There are different varieties of coconut trees. The amount of water present in the fruit depends on the variety of the tree and the size of the fruit. Typically it contains 200 to 1000 mL of water. The taste can be bitter if the nut is too young. A mature fruit contains less water and thick endosperm.

A coastal topical environment is the most suitable for growing the tree. One tree can provide you with hundreds of fruits in a season. The taste and flavor of the water depend on the variety, soil’s saline content, climate conditions, and distance from the seashore.

Coconut Water Health Benefits:

1. It is the best refreshing drink you can get in tropical regions to stay hydrated during the summer. The nutrient content of coconut water provides you with essential minerals, sugars, and electrolytes. Your body loses electrolytes when you sweat and natural coconut water is an excellent source of electrolytes.

2. According to research, coconut water gets its anti-thrombotic, anti-carcinogenic, and anti-aging effects from cytokinins.

3. Diarrhea leads to fluid loss. Coconut water restores fluid in the gastrointestinal tract. The patient may not even need to visit a hospital. Fatty acids, minerals, enzymes, and amino acids present in coconut water lead to higher osmolarity than the Oral Rehydration Therapy solution recommended by the World Health Organization. The presence of amino acids and sugars and low content of sodium and chlorides make it a well-balanced drink to prevent dehydration.

4. Coconut water consists of enzymes that improve digestion and metabolism. These enzymes include RNA-polymerases, peroxidase, diastase, dehydrogenase, catalase, phosphatase, and a few more.

5. Despite having a light consistency, the mineral composition of coconut water is better than orange and other fruit juices.

6. Coconut water provides you with folates, pyridoxine, thiamin, niacin, and riboflavin. These are B-complex vitamins the human body gets from external sources.

7. 100 mL of coconut water consists of 105mg of sodium and 250mg of potassium which are good for a diarrhea patient.

8. The coconut water also contains vitamin-C (Ascorbic acid). It is an antioxidant agent that fights bacterial infections.

organic coconut water


Coconuts are exported to semi-tropical and cold regions from tropical regions. You can buy fresh coconuts in your area. However, coconut water is often sold in bottles and packets. The nutritional profile of bottled coconut water and fresh coconut water may not be the same.

It is important to enhance the shelf life of bottled coconut water by adding preservatives and additives. You can keep fresh tender coconuts for 5 to 10 days at room temperature. However, if you leave coconut or bottle open, intense enzymatic activity changes the flavor profile of the water. Put it in a refrigerator to prevent this.

Coconut Water Safety

It is an excellent refreshing drink enjoyed all across the world. No allergy or reactions due to coconut water has been reported so far. However, people with kidney diseases should limit coconut water intake as it contains potassium. Coconut water is a pleasant drink. It contains simple sugars, bioactive enzymes, vitamins and electrolytes. It is a safe and healthy beverage.

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.