Whether you turn to seltzer or sports drinks, it can be fun to find new and exciting drinks to help you stay hydrated. But when you’re craving something different than regular water, there’s a popular alternative that more people are turning to: coconut water.
Coconut water is gaining popularity once again on TikTok and other social media as an effective natural flavor enhancer in mocktails, cocktails, and coffee, among many other popular drinks. It’s not too sugary or too bold and enhances the flavor rather than diluting the drinks.
Additionally, on its own, it is often compared to sports drinks and other artificial electrolyte-rich beverages. Is it a better option than sports drinks? Does it really have more nutritional value than regular water? Let’s delve into the hydrating qualities of coconut water.
What makes a drink hydrating?
Hydration drinks come in all shapes and sizes, according to Joanna Gregg, registered dietitian at MyFitnessPal.
“According to a study comparing the hydrating effects of certain drinks, total volume and nutrient composition are what ultimately determine how hydrating a drink is.”
Basically, this means that “drinks with small amounts of carbohydrates, protein and/or fat were more hydrating than water.” For example, according to the study, milk is actually one of the most hydrating drinks on the market.
But, for the amount of hydration humans need, it is not nutritionally advisable to consume that much milk every day. For long-term sustainable hydration, water is still the way to go, says Gregg.
Electrolytes also play an important role in hydration. “Electrolytes, specifically sodium and potassium, are minerals that help our bodies achieve balance to maintain blood pressure, regulate heart contractions, and more. “They preserve optimal homeostasis for a variety of bodily functions,” says Gregg. “Consuming electrolytes helps you stay hydrated by helping your body retain the right amount of fluids.”
Depending on your activity level, you may not need to go crazy replenishing your electrolytes, according to Gregg. “Unless you are losing large amounts of electrolytes due to excessive sweating or illness, you probably don’t need to worry about it.”
Nutritional profile of coconut water
One of the many benefits of coconut water is its natural electrolyte balance. “Coconut water has been touted as the natural sports drink because of its high levels of natural electrolytes like potassium, sodium and magnesium, which help replenish lost nutrients,” says Gregg.
Along with its high water content and natural sugars, coconut water is a good option for those looking for a refreshing drink different from regular water. According to the MyFitnessPal app, a cup of coconut water typically contains:
- 46 calories
- 8.9 g of carbohydrates
- 0.5 g fat
- 1.7g of protein
- 252 mg sodium
- 6.3g sugar
- 2.6 g of fiber
Gregg advises that while coconut water is a great booster of electrolytes and other good things, foods like fruits and vegetables should still be your number one priority. “It’s important to get most of the nutrients that coconut water provides by consuming fruits and vegetables, which have other additional benefits such as fiber and a wide variety of vitamins and minerals.”
Is coconut water hydrating?
We know that coconut water is a great source of electrolytes, but is coconut water as hydrating as regular water? Gregg’s answer: Mostly no, but it depends.
“No research has found coconut water to be more hydrating than water or other electrolyte drinks,” says Gregg. “Water remains the gold standard of hydration. Without excessive fluid loss, most people can rely on water and a well-balanced diet for hydration and electrolytes.”
As Gregg said above, unless you’re losing a lot of fluid either through sweating during prolonged training or illness, you probably don’t urgently need to replenish electrolytes. In the case of coconut water vs. water, water will still be your option. “The bottom line is that your body is pretty good at handling most of this on its own.”
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Coconut water versus other hydrating drinks
Coconut water still has an edge over sports drinks due to its natural qualities, but there are certain cases where sports drinks might be the better option.
Coconut water does not have as much sodium as found in many sports drinks. “It may be missing the amount of sodium needed after long periods of sweating and exercise that is typically found in traditional sports drinks,” Gregg says.
In cases where you are losing a lot of electrolytes, such as during a long and intense workout, it is best to turn to those sports drinks to ensure that you are replacing all the lost fluids. Sports drinks have approximately 500 mg of sodium (varies by brand/variety), while coconut water has between 30 and 60 mg of sodium. Regular sodium levels in water vary, but are traditionally very low levels: less than 20 mg per liter.
You can base your drink choice on your activity level. If you’re sweating, opt for a sports drink. If you’re taking it easy and not doing a lot of strenuous physical activity, keep drinking water. If you’re doing a light activity, like a quick workout, a brisk walk, or just want to try something new, there are plenty of opportunities to incorporate coconut water into your diet.
When to choose coconut water
Coconut water is a very versatile drink: you can enjoy it alone or mixed with another drink.
As mentioned, it has recently become popular as a mixer for mocktails and cocktails, and as a substitute for fruit juices in different drinks. “If you’re looking for a low-sugar alternative to high-carb drinks and fruit juices, then coconut water could be a refreshing replacement,” says Gregg. “Or if you’re just looking for a more flavorful hydration method from time to time, coconut water can be a quick and portable option.
“For a little boost of nutrients, try freezing coconut water into ice cubes and enjoying it with the water. You can also try adding it to your favorite smoothie recipe instead of juice to reduce the amount of sugar.”
Although it is easy to use in many ways, there are times when it is best to stay away from it. “Due to the high levels of potassium in coconut water, anyone with impaired kidney function should use caution or avoid these products,” Gregg advises.
“In addition, athletes who lose large amounts of sweat through resistance exercise or people who experience excessive fluid loss due to work or outdoor sports would benefit from an electrolyte replacement that contains more sodium.”
Frequently asked questions
Should you use coconut water in coffee?
Coconut water is much more nutritious than many other additions to coffee, such as creamer and high-sugar syrups. It’s a great replacement!
Are the hydrating qualities of coconut water affected if you heat it (i.e. use it in hot coffee?)
There is no evidence to support that claim. So if you feel like using coconut water in hot coffee, do it.
Is coconut water different from coconut milk?
Yes. Coconut water is a product made from the liquid inside the coconut, while coconut milk is a liquid extracted from the grated meat of the coconut. Coconut milk is used more for cooking than drinking due to its high fat content and creamy texture.
How MyFitnessPal Can Help
If you’re not sure how your favorite drinks (or foods!) impact your health and fitness goals, you can start tracking your food and nutrition.
When you log what you eat and drink, you help unlock nutritional information; think: calories and grams of sugar and fat (and yes, sodium too!). This can help you identify eating habits that may affect your progress toward nutrition and weight management goals.
With one of the largest food databases (over 20.5 million foods!), recording foods, drinks, and reviewing nutritional values is as easy as a few taps in the MyFitnessPal app.
The post Is coconut water really hydrating? first appeared on the MyFitnessPal blog.
