Lifestyle Health and Wellbeing 29 Nov 2022 Benefits of coconut ...

Benefits of coconut water

Published Nov 29, 2022, 2:13 pm IST
Updated Jan 18, 2023, 11:41 am IST
Everyone loves the juicy and soft texture of coconut. Coconut water is people’s go-to drink for summer. (Image credit: PTI)
 Everyone loves the juicy and soft texture of coconut. Coconut water is people’s go-to drink for summer. (Image credit: PTI)

Everyone loves the juicy and soft texture of coconut. Coconut water is people’s go-to drink for summer. Instead of soda and cold drinks that have a harmful effect on our health, people choose natural drinks that can satisfy their thirst while offering a range of health benefits.

Fight the sweltering temperature with this super satisfying summer drink and stay energetic and healthy throughout the day. But coconut water is much more than just a summer refreshment. We are sure you will love to add this refreshing drink to your routine when you know its’ numerous health benefits. In this post, we are going to discuss the benefits of coconut water. Keep reading.

17 Benefits of Coconut Water

Coconut water might have gained immense popularity in the past few years, but this refreshing fruit juice has been around for decades. You can drink its juice or add it to your smoothies to give your recipes a hint of sweet and nutty flavor. Here are 17 green coconut water benefits you should know.

1. It is an Excellent Source of Nutrition

If you are on a low-calorie or low-sugar diet, coconut water is your ideal fruit drink. With only 45 calories per cup and just 11 grams of sugar, this refreshing drink has all the essential nutrients that you need to stay healthy and energetic throughout the day. It is filled with vital electrolytes, such as potassium, magnesium, and phosphorus. Despite being a powerhouse of nutrition, coconut water feels light. One cup of coconut water is enough for people with fitness goals.

2. It is Great for Post-workout Recovery

Coconut water is a natural sports drink because of all the essential electrolytes. Your body needs potassium, phosphorus, and vital minerals after the workout. While sports drinks can help restore your energy levels post an intense gym session, they contain a high concentration of additives, sugar, and calories.

Coconut water is your ideal drink for rehydration after spending hours in the gym. It prevents dehydration, ensures proper muscle function, and provides you with the protein and carbs needed after a workout. Switch those additive-based sports drinks with coconut water and enjoy the refreshing and sweet flavors of this healthy drink.

3. It Reduces Stroke Risk

Bananas are famous for their high potassium content. But one cup of coconut water contains more sodium than a banana. Research shows that a diet rich in potassium can help improve your cardiovascular health, preventing the risk of heart strokes and reducing your blood pressure. However, coconut water alone won’t help. You must use it in conjunction with other essential nutrients to ensure good heart health. Experts also believe that potassium can increase good cholesterol levels, which keeps your heart in good condition.

4. Rich in Antioxidants

When you experience an accident or trauma, the number of free radicals in your body increases rapidly and puts your body in an oxidative stress stage. Free radicals not only affect your skin health but also increase your risk of developing illnesses that are easily preventable. Coconut water has been shown to offer antioxidants that can eliminate free radicals, keeping you healthy and fit. Several animal studies have shown that coconut water can reduce oxidative stress in animals, but more research is needed to know its benefits for humans.

5. It Keeps Your Blood Sugar Levels in Check

Coconut water is rich in magnesium, which can improve insulin sensitivity and reduce blood sugar levels. So, it can be beneficial for pre-diabetic or diabetic patients. It’s important to note that coconut water contains carbs. So, before adding this drink to your daily routine or drinking it frequently, talk to your diabetologist to confirm whether it’s safe for your health. Coconut drink is comparatively safer than sodas, cold drinks, and beverages with additives.

6. It Keeps You Hydrated

People suffering from diarrhea and vomiting might end up losing lots of fluid, which leads to weakness. Drinking water will not be enough in this case. You need coconut water to keep yourself hydrated and strike the right balance between electrolytes in your body. Doctors often recommend coconut water (the fortified one containing essential vitamins and minerals) for quick recovery. One cup of coconut water a day can keep you hydrated all day, preventing sickness and weakness in the body.

7. It Can Help in Weight Loss

Coconut water indirectly assists you in weight loss. The cells in your body need proper hydration to function well. Drinking enough fluids will improve your metabolism, which in turn, helps you in weight loss. You might be on a keto diet or other weight loss diet plans, but nothing works until you stop drinking the calorie-rich beverages. If you want to shed those extra pounds, you must switch the soda and cola with coconut water. Even though coconut water contains calories, those are considerably fewer than artificially sweetened beverages.

8. It can Cure Hangovers.

Drinking alcohol is considered injurious to health for the right reasons. Aside from all the obvious harmful effects, alcohol can deplete electrolytes in your body. You tend to lose lots of water, causing dehydration. That’s where coconut water can help. You should have a couple of fresh, young coconuts in your refrigerator just in case you get a hangover. Besides, it can be an excellent thirst quencher. Instead of alcohol, you should try this mildly sweet and refreshing drink.

9.  It Reduces the Risk of Kidney Stones

People with kidney stones or those at risk of this disease need to stay hydrated. And while plain water can help you with that, coconut water is much better. Stones form in your kidneys from crystals that are a combination of calcium, oxalate, and other compounds. Some experts suggest that coconut water can prevent crystal formation in your kidneys, but more research is needed regarding the effectiveness of coconut water in preventing the risk of kidney stones.

10. It can Lower Bad Cholesterol.

Excess triglycerides in your blood increase your risk of heart disease. According to research, coconut water can reduce triglycerides in your blood and increase good cholesterol. Then again, the research was conducted on rats, and there’s no clinical proof that it can reduce bad cholesterol in humans.

11.    A Natural Energy Booster

Rich in electrolytes and vital minerals, coconut water serves as a natural energy booster for people who indulge in physical activities. Those involved in sports, gyms, and work that require a lot of physical activity should consider coconut water to stay hydrated and maintain their energy levels. Instead of energy drinks containing fewer nutrients and calories, you should add coconut water to your routine. It’s a sweet and delicious way of staying hydrated.

12. It Gives you Glowing Skin.

Dehydration doesn’t only affect your health, but it causes skin and hair problems too. Flaky, dry, and dull skin are all signs of dehydration. A simple way to prevent skin issues is to drink coconut water daily. It is one of the many great benefits of coconut water. The antioxidants in this juicy drink will slow aging, while the electrolytes will give you plump, soft, radiant, and young-looking skin.

13. It Reduces Acne and Acne Scars

Coconut water is known for its anti-microbial properties that can reduce acne and acne scars. Note that we aren’t talking about the topical use here. There’s no hard evidence that proves the reduction of scarring or acne using coconut water. Though this refreshing drink alone may not heal your acne, it can be used in conjunction with other skincare products and a healthy diet to get glowing and acne-free skin. You should try coconut and turmeric face masks 2-3 days a week to get rid of acne.

14. It Gives You Stronger Hair

The electrolytes, vitamins & minerals in coconut water work together to give you stronger and thicker strands. If you have hair, wash your scalp with coconut water or drink enough water daily to keep your scalp hydrated. Like your body, your scalp also needs moisture. Coconut water does exactly that for your hair. If you have dry hair, use coconut water as a natural moisturizer. It will lock in moisture, giving you stronger hair.

15. It Uplifts Your Mood

Although no clinical study suggests a connection between coconut water and your mental health, this healthy drink contains vitamins and nutrients that can uplift your mood. Coconut water is rich in vitamin C and pathogenic acids that can boost your mood and calm your mind quickly. If you are stressed or feeling bad, just have a cup of coconut water to feel rejuvenated. Many people believe coconut water is a natural mood lifter.

16. Good for Your Gut

Coconut water is good for your digestive health too. Many people drink it first thing in the morning to improve their metabolism. It contains lauric acid, which boosts your immunity. Regular consumption can help you get rid of constipation and irregular bowel movement. Besides, coconut water contains magnesium, an element that has been linked to a healthy gut. A healthy gut means regular bowel movements and good metabolism.

17. It Reduces Fatigue

When you are sick, you don’t want to eat or drink anything. People with the flu, especially, feel extremely lethargic and are not in a state to eat. In such cases, coconut water comes in handy. It feels light and tastes simply delicious. One cup is enough to rehydrate your body and give you the energy to function normally. If you are stressed or feeling weak, drink coconut water. This might help restore your energy.

Is it Good to Drink Coconut Water Every Day?

You could be wondering if it's healthy to consume coconut water regularly. When used moderately, coconut water is a healthy and delicious way to replenish lost electrolytes.

Coconut water is a mildly sweet beverage that comes from the tender coconut fruit. It may also contain pulp or jelly. The fruit, especially the water it contains, offers many health benefits. It is rich in potassium and low in sodium. It also has low-calorie content, which makes this rejuvenating drink an ideal option for people on the weight loss journey.

Unlike other fruit juices, coconut water doesn’t contain fat, carbs, and sugar. Of all fruit juices, coconut water is the safest and healthiest choice. The best part is that it tastes incredibly delicious. Regardless of the season, this healthy and refreshing drink is all you need to stay hydrated.

Nutritional Value of Coconut Water

Coconut water is the powerhouse of nutrition. It’s grown on the Cocus Nucifera tree and develops into a young green fruit. It contains a lot of water (94% of the coconut is water). When the fruit ripens, the water turns into solid form — the meat of the coconut. This takes up to 10-12 months. Depending on the fruit’s age, an average coconut delivers up to half or a full cup of water.

Note that the juicy water should not be confused with the coconut milk. The latter contains a considerable amount of fat and only 50% water, while coconut water is 94% water and very little fat. One cup of this fresh juice has only 60 calories, 8 grams of sugar, and 15 grams of carbs. It has 4% magnesium, 2% phosphorus, and 15% potassium — all of which make it a healthy beverage.


What About the Risks?

You might be wondering if you can drink coconut water every day. For the majority of the population, coconut water is not only safe but a healthy beverage to stay fit. That being said, there are a few exceptions. People with renal failure or other serious health conditions must check with their healthcare specialist before drinking coconut water. It is high in potassium. Potassium is safe for the general audience but not for people who have experienced kidney failure. These patients need to keep track of their potassium intake every day to ensure their body processes it without any difficulty.


These are the benefits of coconut water. It is a sweet, delicious, low-in-calorie, and rich-in-minerals beverage that can quench your thirst and keep you hydrated all day. This refreshing summer drink is the healthiest option for people looking for an energy drink after a workout, when they are fatigued, or in stressful times.

Location: India, Telangana, Hyderabad


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