Although coconut water is a relatively new product to be marketed for mass consumption, its popularity has grown exceptionally fast in recent years. Producers, athletes, and even some health professionals support coconut water as a healthier alternative to sports beverages and juice drinks. But is it really as good for you as some claim? Let’s find out.
First things first—be sure you don’t confuse coconut water with coconut milk, a fatty liquid produced from crushed coconut. Coconut water is typically extracted from younger coconuts that are still green on the outside. Clear in color and unique in taste, coconut water contains fewer calories, less sodium, and more potassium than the average sports drink. According to a New York Times article, coconut water also has higher amounts of potassium per ounce than a banana. Although higher in salt content compared to fruit juices, coconut water contains a third of the amount of sugar in a single eleven ounce serving. The trick, in the words of Lillian Cheung, DSc, RD, of Harvard School of Public Health, is to stick to one or two servings of unflavored and unsweetened coconut water per day.
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When working up a sweat, coconut water can serve as a good source of both hydration and electrolytes. Dr. Mehmet Oz, MD, famous for hosting The Dr. Oz show on afternoon television, supports the consumption of coconut water after hitting the gym. American professional tennis player John Isner attributes some of his success to the drink, claiming that it provided energy and prevented cramping during matches. Sports nutritionist Nancy Clark, MS, RD, however, says that coconut water—or any other beverage for that matter—does not contain enough hydration or energy in cases of prolonged physical activity. If exerting yourself for several hours or more, a wiser choice would be to consume carbohydrates before the strenuous exercise and drink plenty of water in the process.
Coconut water has also received a lot of attention for combating and preventing a variety of diseases. So far, there exists no research or scientific evidence to back such claims, although it would make an interesting case study.
In short, coconut water can be a solid substitute for sports drinks and fruit juice beverages. Most of the time, plain water will still suffice. The average adult does not exercise enough to need the extra electrolytes in coconut water, and those involved in sports likely require much more than it can offer. Nonetheless, for those who are fond of the taste, coconut water offers a healthy, relatively nutritious alternative when in need of a little refreshment.
