Coconut water isn’t really that sweet. A full 8-ounce serving of high-quality coconut water only has about 6-10 grams of sugar. Compare that to an 8-ounce glass of orange juice with 25 grams. That’s not a huge dose of sugar, all things considered.
It’s high in electrolytes.
Coconut water is a great source of electrolytes. It’s an excellent source of potassium, a good source of magnesium, and can even provide some calcium and sodium. A cup of coconut water can provide 54 mg of calcium, 567 mg of potassium, 57 mg of magnesium, and 238 mg of sodium. That’s way better than Gatorade.
It improves kidney function.
Coconut water may reduce kidney stone formation. One study found that drinking coconut water successfully increased both urinary potassium and citrate. Higher levels of urinary citrate have been shown to inhibit kidney stone formation.[
1]
It improves gut health.
Compared to a placebo drink, drinking 400 mL of coconut water every day for several weeks helped resolve mild-to-moderate ulcerative colitis in patients.[
2]
It’s got history.
Coconuts often grow wild and haven’t changed much, nor have they undergone a ton of selective breeding like other fruits. When you open up a carton of coconut water, it’s pretty close to what Polynesians were drinking for hundreds, if not thousands, of years.
Tips for Choosing Coconut Water
Look for high potassium content: Coconut water should have at least 500 mg of potassium per 8-ounce serving.This ensures that you’re getting a good dose of potassium, and it implies that the quality of the coconut water is high.
No added sugar: When a coconut water producer adds sugar, they’re telling on themselves. Adding sugar indicates a low-quality, bad-tasting coconut water.
Thai origin: The best coconut waters I’ve ever had come from Thailand. They are sweeter and tend to be higher in nutrients than waters from Brazil or Philippines.
Go fresh if possible: When choosing a young coconut, look for the heaviest one you can find. Heavier coconuts have more water, and it'll be sweeter and more nutrient-dense. The fruit should look clean and unblemished, with no red or pink coloration on the husk.
How to Use It
Add salt.
Add ¼ teaspoon salt to make a premier electrolyte drink and rehydration elixir. This is especially helpful in warm weather where you’re sweating a lot and burning through electrolytes.
Make a coconut cream latte.
Add 2 tablespoons of heavy cream to a cup of coconut water. On hot days, add coffee or espresso over ice. On cold days, use a steamer to froth the heavy cream/coconut water mix, then add the espresso shots.
The drink is subtly sweet and replenishes the potassium caffeine depletes.
Make my world-famous electrolyte energy drink.
This is something I would make and take if I were training hard for something like another marathon or triathlon, or even a “fun” event like a Spartan Race.
