Coconut water is the clear liquid found inside the young coconut fruit that has a refreshing nutty flavor. Owing to the multitude of benefits of coconut water for men and women as a natural electrolyte-rich drink, it has been gaining popularity as a trendy sports drink.
Coconut Water is not just the ‘in’ trendy beverage gracing center spot in high-end supermarkets, but it is a miraculous gift of nature with a hoard of benefits. Due to the many benefits of coconut water, it is a hydration choice for many.
Some of the potential benefits of coconut water include hydration, electrolyte replenishment, antioxidant properties, hair and skin rejuvenation, and boosting brain and heart health.
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A few of the possible health benefits of coconut water are further discussed below.
Coconut Water is an excellent source of hydration. Coconut water is a low-calorie beverage that quenches thirst, as its water content is as high as 95%, as per the USDA (United States Department of Agriculture) (18).
In addition, it is not only sterile and easily available in many regions but also has many essential nutrients and minerals. These, coupled with the high water content, can help maintain the body’s fluid balance. Proper hydration ensures smooth bodily functions and metabolism.
Almost all of the benefits of coconut water are due to its nutrient and chemical composition. The water contains many essential minerals called electrolytes, such as sodium, potassium, magnesium, calcium, and various vitamins (21).
Contrary to popular belief, coconut water is a low-fat drink and should not be mistaken for coconut milk, which has a high-fat content (21). By replenishing the lost water and electrolytes, coconut water benefits athletes and residents of hot, humid climates, especially after workouts or sweating (7). Even after mild bouts of vomiting and diarrhea, coconut water helps to rehydrate and restore fluid balance (22). However, its electrolytes are not balanced enough to serve as an oral rehydration solution (ORS) for severe dehydration or significant fluid loss.
Surprisingly, coconut water’s possible benefits include reducing inflammation and oxidative stress in the body due to its antioxidants. These antioxidants may be helpful in fighting free radicals that increase cell damage and disease risk (21)(19).
The potassium content in coconut water is remarkably high, 600mg in a cup, which may help reduce blood pressure (18). This is because potassium helps the body get rid of excess sodium, which is a culprit of hypertension (14). It also helps to relieve tension on your blood vessel walls. Therefore, the potassium present in coconut water lowers blood pressure by counteracting the effects of sodium.
Coconut water is rich in magnesium, and this may help stabilize blood sugar levels by increasing insulin sensitivity (15). Remarkably, one study on diabetic rats suggested that coconut water has the potential to reduce blood sugar and damage to the retina from high blood sugar (10). The liquid contains a small amount of natural sugars like fructose, which does not cause blood sugar spikes like beverages with a lot of added sugars.
The calcium, magnesium and phosphorus content of coconut water enables better bone and tooth building while possibly reducing bone loss (13). Besides this, the presence of essential minerals and vitamins, particularly Vitamin C, may aid in improved skin health.
Similarly, coconut water can help maintain hair health with its hydration quality and nutrients content. Together, these may help increase hair volume, strength, and growth.
Among the benefits of coconut water, a significant benefit is boosting heart health. Potassium and magnesium in coconut water help lower blood pressure and cholesterol levels. This, in turn, prevents heart disease (14).
In addition, magnesium improves muscle and nervous functions, which may result in better heart health. According to old research, coconut may even prevent heart disease (20).
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Drinking coconut water daily supports the electrolyte balance of the body and supplies a portion of the essential minerals and vitamins required per day. People with certain medical conditions requiring limited potassium, sodium and other electrolytes should avoid drinking it to avoid experiencing side effects of coconut water.
Weigh coconut water benefits and side effects with your healthcare provider depending on your diet, lifestyle, and medical conditions to gauge whether daily drinking is suitable.
Another important factor to consider is the activity level and climate that the individual resides in. For people with highly active lifestyles or individuals living in hot, humid climates, drinking daily might prevent dehydration and mineral deficiencies (16).
Coconut water is a great source for rehydration and replenishment of electrolytes lost due to mild sweating. Therefore, if diet and alternate fluids are fulfilling hydration and electrolyte requirements, then consuming coconut water daily is unnecessary, but if it is not being met, drinking it daily might be beneficial (3). Note, coconut water is not balanced enough in electrolytes to be used as an oral rehydration solution (ORS) for severe dehydration or significant fluid losses.
Coconut water as a base for smoothies or combined with lemon water for added taste and benefits helps keep within the daily requirements. If you want to gain mint water benefits along with coconut water, coconut water can be infused with mint or drinking concoctions like coconut water, mint lemonade, coconut mint Mojito, etc., without having to chug down multiple drinks.
It is safe to say that drinking coconut water, without added sugars, every day is harmless for most healthy adults, with the exception of people with chronic kidney disease or those with certain other medical conditions (13).
Just like plain water, coconut water can be taken any time of the day. It will hydrate and refresh equally. It is gaining popularity due to its refreshing tropical taste. However, coconut water can be taken after exercise for maximum hydration benefits.
Just like drinking water before bed prevents dehydration during sleep, drinking coconut water before bed gives the same advantages.
Drinking coconut water anytime as desired is fine, but a great time is when it will be most beneficial for the body. Since coconut water provides hydration and electrolytes, it should ideally be drank when the body needs it most, usually after waking up or after workouts. Caution must be exercised regarding quantity. It can not be used as a substitute for water as it has electrolytes that can cause excess mineral levels in the blood when consumed in excess.
Coconut water might have several benefits for the skin due to its antioxidant, mineral, and vitamin content. It can help rejuvenate and hydrate the skin while providing the essential vitamins and minerals for cell growth. The antioxidants present may reduce inflammation and increase cell turnover (21) (19). This may help prevent aging signs from appearing on the skin and keep it looking youthful.
Furthermore, the essential minerals and vitamins present in coconut water, especially Vitamin C, which is also good for the skin, as it is necessary for collagen production.. Combining coconut water with lemon water increases Vitamin C content.
More and more people are indulging in coconut water due to its refreshing taste and hydration and as a healthy natural substitute for sodas and sugary beverages. There is no fixed amount of coconut water for consumption, but caution must still be exercised.
This means the quantity of coconut water must be in moderation to prevent an imbalance of electrolyte levels. As per the daily requirements given by the USDA, a cup of coconut water has enough minerals to fulfill a large part of the per-day values. Consequently, not exceeding 2 cups is thought to be safe for most healthy adults and ensures remaining within daily values (13).
For those who enjoy coconut water regularly, staying below 2 cups daily is recommended. 1 cup of coconut water equals 240 milliliters or 8 ounces of coconut water. However, for people with any kidney issues or hypertension it is best to avoid coconut water entirely or, before consumption, first consult with a healthcare provider for suitable amounts.
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Moderation is the key, so too much coconut water may do more harm than good. Exceeding two cups per day might put you at risk of overconsumption of certain minerals, creating an imbalance of electrolytes. The potassium content is quite high in coconut water, so excessive intake may cause hyperkalemia, a high potassium level in the blood, especially in those with impaired kidney function (17).
Hypertensive and diabetic patients need to be careful as it may cause blood pressure or blood sugar to become too low when taken in addition to blood pressure or blood sugar medications (6).
Men can benefit from the hydration that coconut water provides, but are there any specific benefits for men’s health from drinking coconut water? A few studies in animals have suggested that coconut water may positively impact male fertility and/or reproductive health, however we don’t know how or if that is relevant to humans (8, 9, 5). At this point, we can say that the benefits of coconut water lie in its fluid, electrolyte, and nutrient content, and it doesn’t appear to have any magic properties.
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One of the many benefits of coconut water is that it is a low-calorie drink. Choosing coconut water over sugary beverages keeps extra calories at bay. Coconut water does not burn belly fat, but a balanced diet and proper exercise regimen can expedite the burning of belly fat.
The water also provides hydration, which is needed for metabolism, which, in turn, aids in weight loss and fat reduction. So, coconut water can assist in burning belly fat with an already active lifestyle and balanced diet.
The antioxidants present in coconut water might promote cell growth and reduce inflammation, leading to a brighter complexion and younger, supple skin (21) (19). The hydration quality of coconut water keeps the skin hydrated and plump, preventing aging signs from appearing.
Essential vitamins and minerals may add glow and rejuvenate skin from within. This tells us that all these benefits combined together make coconut water beneficial for the skin.
No studies have been conducted on humans to prove coconut water is good for testosterone levels. A few studies in animals have suggested that coconut water may positively impact male fertility and/or reproductive health, however we don’t know how or if that is relevant to humans (8, 9, 5).
Nevertheless, coconut water may have antioxidant benefits, which could reduce inflammation and oxidative stress and promote cell growth, which in turn might aid in improving testicular health, at least theoretically.
Coconut water is one of nature’s gifts that is found inside the unripe green coconuts. Coconut water boasts many benefits, mostly because it is rich in electrolytes, essential vitamins, and minerals. It consists of almost 95% water, providing the necessary hydration with a refreshing nutty flavor. The electrolytes, such as potassium, magnesium, sodium, and calcium, present in coconut water can help restore the body’s fluid balance and may provide multiple health benefits.
Coconut water may benefit heart health and reduce blood pressure due to the presence of Potassium and Magnesium. It may also have a positive impact on blood sugar by increasing insulin sensitivity. Its antioxidants may assist in cell repair and growth by reducing inflammation and oxidative stress.
Coupled with vitamins, these antioxidants may promote healthy and radiant skin and hair growth. The calcium content in it strengthens bones and teeth while possibly preventing bone mass loss.
With all these benefits, care must be taken not to overdo consumption. Ideally, around 2 cups per day of coconut water is safe if there is no underlying kidney, hypertension, or diabetic issue. To prevent hyperkalemia, keep the intake within limits so as not to disrupt electrolyte balance. Coconut water can be taken anytime
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