Coconut water is the clear fluid inside coconuts. It's not the same as coconut milk, which is a blend of coconut water and grated coconut.
So coconut water is a type of juice. Unlike some other juices, unflavored coconut water is low in added sugar and calories.
Some people drink coconut water for its electrolytes. Those are charged minerals that help you stay hydrated. The body loses water and electrolytes from sweating during exercise or hard work and from illnesses such as diarrhea. Electrolytes in coconut water include potassium, sodium and manganese. The amounts vary by brand.
Sports drinks, like coconut water, also have electrolytes. Some evidence suggests that coconut water may compare to having a sports drink. But coconut water is no more hydrating than plain water.
As a casual drink, coconut water is considered safe. It does have calories — about 45 to 60 calories in an 8-ounce serving. Weighing the pros and cons, plain water is still the smart choice.
Show References
- Coconut water. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed July 8, 2019.
- Coconut water: Is it what it's cracked up to be? Academy of Nutrition and Dietetics. https://www.eatright.org/food/nutrition/healthy-eating/coconut-water-is-it-what-its-cracked-up-to-be. Accessed July 8, 2019.
- Zeratsky KA (expert opinion). Mayo Clinic. May 20, 2023.
- Search results: Coconut water. Food Data Central. https://fdc.nal.usda.gov/fdc-app.html#/?query=coconut%20water. Accessed May 11, 2023.
- Kalman DS, et al. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. Journal of the International Society of Sports Nutrition. 2012; doi:10.1186/1550-2783-9-1.
Original article: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/coconut-water/faq-20207812