Natural Coconut Water

Coconut Water: Healthy Drink or Marketing Scam?


Natural coconut water is often promoted to be a healthy sports drink that helps in recovering electrolyte loss after a workout. It also aids digestion and prevents problems like bloating. Is it rightly called a miracle drink or is it just a big marketing scam? In this article, we will see the coconut water nutrition profile, claimed the health benefits of natural coconut water, and scientific facts.

Coconut Water Nutrient Profile 

Natural coconut water contains 94% water and a small amount of fat. A coconut fruit with an age of 6-7 months can provide 0.5 to 1 cup of coconut water. 

Here is the nutrient profile of 240 ml of coconut water:   




3 grams

9 grams


2 grams

Vitamin C 10% of the RDI

6% of the RDI


15% of the RDI


11% of the RDI

17% of the RDI


17% of the RDI

Coconut Water Health Benefits 

Antioxidant properties

Cells produce unstable molecules during metabolism. These molecules are called free radicals. The production of free radicals increases in response to injury or stress. An excessive amount of free radicals leads to oxidative stress which can cause damage to cells, proteins, and even DNA.

In research on rats with liver damage, it was found that coconut water helped in improving oxidative stress. In one study, coconut water was used to treat rats on a high-fructose diet. Coconut water decreased insulin levels, triglycerides levels, blood pressure levels, and free radical activity. However, no such study has been conducted on humans.


According to research on diabetic animals, coconut water can improve health markers such as blood sugar levels. When given coconut water, blood sugar level was improved in diabetic rats. In the same study, it was found that coconut water lowered hemoglobin A1c levels when coconut water was given to rats. This indicates long-term blood sugar control. This also reduced oxidative stress markers. 

People with diabetes should include coconut water in their diet. Its magnesium content helps in: 

  • Increasing insulin sensitivity 
  • Decreasing blood sugar levels 

Kidney Stones 

Compounds like oxalate and calcium combine to form crystals which further leads to kidney stones. The best way to prevent kidney stones is by drinking enough fluids. Though drinking plain water can also help, according to a study, drinking coconut water is more beneficial.

In a study, scientists gave coconut water to rats with kidney stones. They found that it helped in reducing crystal formation. Moreover, crystals did not stick to any part of the urinary tract. Coconut water reduced the production of free radicals.

Many people with kidney stones report that drinking natural coconut water has helped in kidney stone treatment. 

Heart Health  

In a study, scientists found that drinking coconut water reduced the following in rats: 

  • Triglycerides 
  • Blood cholesterol   
  • Liver fat 

Similar results are found in a few studies on humans. However, more research work is required to confirm that coconut water improves heart health in humans as well. 

Blood Pressure 

Strong proponents of coconut water also claim that coconut water helps in controlling blood pressure. Researchers gave coconut water to a small group of people with high blood pressure. This improved systolic blood pressure in 71% of high blood pressure patients.  

It is a scientifically proven fact that potassium lowers blood pressure. Coconut water is an excellent source of potassium. The anti-thrombotic activity of coconut water also prevents blood clots formation. 

Electrolyte Replenishment

Sweating leads to loss of electrolytes. The human body needs to restore hydration and replenish electrolytes. The loss of electrolytes including calcium, sodium, magnesium and potassium leads to fluid imbalance. Two studies show that coconut water helps in electrolyte replenishment. This makes it an excellent sports drink.


As you can see, some of the health benefits of coconut water are scientifically proven in studies on humans. Others require more scientific research. However, this does show that coconut water has some significant health benefits to offer.

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.