Is coconut water good for hydration in athletic performance?
Coconut water from young, green coconut
Coconut water is a clear liquid (juice) that comes from young coconut (Cocos nucifera L.). It is not the same as coconut milk. (1) It is widely used in Asia and South America as an excellent source of hydration. Drinking coconut water is a refreshing way to quench thirst and prevent dehydration.
What is in coconut water?
“Coconut water is low in calories, naturally contains electrolytes, and has more potassium than a banana” says dietitian and chef Kyle Shadix.
Coconut water is 95% water. It contains carbohydrates, electrolytes, vitamins, minerals and has no fat and very minimal protein. (2)
Coconut water nutrition:
Calories: 45.6 kcal
Carbohydrates: 8.9 g
Added Sugar: 6.3 g
Fat: 0.5 g
Protein: 1.7 g
Potassium: 600 mg (13% DV)
Sodium: 252 mg (11% DV)
What makes coconut water good for athletic performance?
Coconut water is similar to sports drinks - it contains carbohydrates, electrolytes and it is low in fat and protein. Unlike sports drinks, coconut water also has antioxidants.
Athletes should choose fluids low in fat for hydration during athletic performance. High fat drinks (and foods) stay in the stomach longer which can cause indigestion and stomach discomfort.
Provides Energy
Coconut water contains natural sugar. Carbohydrates (sugar) provides energy that support and maintain athletic performance. The body’s storage of carbohydrates (energy) can be depleted after 90 minutes of continuous exercise.
The hydrating effect of coconut water was similar with sports drinks and regular water after moderate activity (3). Coconut water was also hydrating in exercise done in the heat (4).
Recreational athletes and those who participate in light to moderate exercise may hydrate with coconut water. However, athletes who train vigorously (high intensity, long duration) should consider sticking to sports drinks.
Vitamins for Energy Production
Coconut water has B vitamins: riboflavin, thiamin, niacin, and B6 (pyridoxine). These vitamins are important for the process of turning glucose (carbohydrates) into energy that our bodies can use. Athletes need adequate energy to meet the demands of training and competition.
Replaces Electrolytes Lost in Sweat
The main electrolytes are sodium and potassium. They are lost in sweat when we exercise. Replacing electrolytes in the body is important for hydration.
Coconut water is lower in sodium but high in potassium - 1 cup of coconut water has more potassium than 1 banana.
Majority of Americans consume an average of 3400 mg of sodium more than the recommended amount of 2300 mg per day. Coconut water is a low sodium drink for individuals who want to curb their sodium intake.
Antioxidant Properties
Exercise naturally results in inflammation and oxidative stress. Both inflammation and oxidative stress can cause damage to our DNA cells and have been linked to the development of cancer. Antioxidants from the diet can protect against inflammation and oxidative damage.
Coconut water contains antioxidants: kinetin, trans-zeatin, and indole-3-acetic acid (auxin). The effects of these antioxidants include anti-aging of human fibroblast cells (connective tissues) and anticoagulant effects (prevents blod clotting).
How much coconut water should you drink everyday?
The Dietary Guidelines for Americans recommend an intake of 10% of your total calories from added sugars. That is the equivalent of 200 calories or about 13 grams of carbohydrates for someone who needs 2,000 calories per day.
Coconut water has many health benefits but it still contains calories and can be a source of added sugars in the diet. Drinking one to two cups (8-16 fl oz) of coconut water per day is ideal for weight management. A maximum of 4 cups per day may be permitted based on a 2,000 calories diet.
On average, 1 cup or 8 fl oz of coconut water contains an average of 44 calories and 0-6 grams of added sugars.
Try diluting coconut water if you enjoy the refreshing taste of coconut water but want to reduce calories from the drink.
How to choose coconut water?
If weight management or weight loss is desired, opt for low calorie options with 0 added sugars. The calories in coconut water range from 40 to 60 calories for every 8 oz or 1 cup serving. See our top picks for coconut water here.
Take away points
Coconut water is a good source of hydration for recreational athletes and during light to moderate exercise. The electrolytes and carbohydrates in coconut makes it a refreshing way to quench thirst when training in hot, humid environments. Opt for low calorie brands to reduce total calories from added sugars.
