Whether you choose soda or a sports drink, it’s fun to find new and exciting beverages to help you stay hydrated. But when you’re craving something different than regular water, more people are turning to a popular alternative: coconut water.
Coconut water has become popular again on TikTok and other social media as an effective natural flavor enhancer in mocktails, cocktails and coffee, among many other popular beverages. It’s not too sugary, not too strong, and enhances the flavor rather than watering down the drink.
Additionally, it itself is often compared to sports drinks and other electrolyte-rich artificial beverages. Is it a better choice than sports drinks? Is it really more nutritious than regular water? Let’s delve deeper into the hydrating properties of coconut water.
What makes a drink hydrating?
Joanna Gregg, a registered dietitian at MyFitnessPal, says hydrating drinks come in all shapes and sizes.
“According to a study comparing the hydrating effectiveness of certain beverages, total volume and nutrient content ultimately determine how hydrating a beverage is.”
Basically, this means that “drinks that contain small amounts of carbohydrates, protein, and/or fat are more hydrating than water.” For example, according to research, milk is actually one of the most hydrating drinks out there.
However, in terms of the amount of water required by humans, consuming that much milk per day is not recommended from a nutritional perspective. For long-term sustainable hydration, water is still the best choice, Greg says.
Electrolytes also play an important role in hydration. “Electrolytes, especially sodium and potassium, are minerals that help our bodies reach balance to maintain blood pressure, regulate heart contraction, and more. They maintain optimal levels of fluids in the body for various body functions. Balance,” Greg said. “Taking electrolytes helps your body retain the right amount of fluid, helping you stay hydrated.”
Depending on your activity level, Greg says you may not need to go crazy with electrolytes. “Unless you’re losing a lot of electrolytes through excessive sweating or illness, you probably don’t need to worry.”
Nutritional Facts of Coconut Water
One of the many benefits of coconut water is its natural electrolyte balance. “Coconut water is known as nature’s sports drink because it contains high levels of natural electrolytes such as potassium, sodium and magnesium, all of which help replace lost nutrients,” says Greg.
In addition to its high water content and natural sugars, coconut water is a great choice for people looking for a refreshing drink that’s different from regular water. According to the MyFitnessPal app, a glass of coconut water typically contains:
- 46 calories
- 8.9 grams carbohydrates
- 0.5g fat
- 1.7 grams protein
- 252 mg sodium
- 6.3 grams sugar
- 2.6 grams fiber
Greg does suggest that while coconut water is great for replenishing electrolytes and other goodies, foods like fruits and vegetables should still be your priority. “It’s important to get most of the nutrients coconut water provides by consuming fruits and vegetables, along with other benefits such as fiber and a variety of vitamins and minerals.”
Is coconut water hydrating?
We know coconut water is great for replenishing electrolytes, but is coconut water as hydrating as regular water? Greg’s answer: Mostly no, but it depends.
“There are no studies that find coconut water to be more hydrating than water or other electrolyte drinks,” says Greg. “Water remains the gold standard for hydration. Without excessive fluid loss, most people can rely on water and a balanced diet to rehydrate. and electrolytes.
As Greg said before, unless you lose a lot of fluids due to sweating during prolonged exercise or are sick, you probably won’t be in dire need of replenishing electrolytes. As far as coconut water vs. water, water is still your first choice. “The bottom line is, your body is very good at managing all of this on its own.”
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Coconut water and other hydrating drinks
Coconut water still has advantages over sports drinks due to its natural qualities, but there are situations where sports drinks may be a better choice.
Coconut water does not have as much sodium as many sports drinks. “It may lack the sodium content needed for prolonged sweating and post-exercise that is common in traditional sports drinks,” Greg says.
If you lose a lot of electrolytes, such as during prolonged strenuous exercise, it’s a good idea to drink a sports drink to ensure you replenish all the fluids you’ve lost. Sports drinks contain about 500 mg of sodium (varies by brand/variety), while coconut water contains 30-60 mg of sodium. The sodium content in regular water varies, but is traditionally at very low levels: less than 20 milligrams per liter.
You can choose your drink based on your activity level. If you sweat during exercise, you can choose a sports drink. If you live a relaxed life and don’t do a lot of strenuous physical activity, stick to drinking water. If you find yourself engaging in light activity, such as brisk exercise, brisk walking, 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 on its own or mix it with other beverages.
As mentioned earlier, it has become popular recently as a mixer for mocktails and cocktails and as a substitute for juice in different drinks. “If you’re looking for a low-sugar alternative to high-carb drinks and juices, coconut water may be a refreshing alternative,” says Greg. “Or, if you’re just looking for a tastier way to hydrate once in a while, coconut water could be a quick, convenient option.
“For a little extra nutrition, try freezing coconut water into ice cubes and enjoying it with water. You can also try adding it to your favorite smoothie recipe in place of juice to lower the sugar content.
Even though it’s easy to use in many ways, there are times when you want to stay away from it. “Because coconut water is high in potassium, anyone with altered kidney function should use caution or avoid these products,” Gregg advises.
“In addition, athletes who lose large amounts of sweat through endurance exercise or people who lose excessive fluids due to outdoor labor or exercise will benefit from electrolyte replacements containing more sodium.”
FAQ
Should you use coconut water in coffee?
Coconut water is more nutritious than many other coffee additives, such as creamer and high-sugar syrups. This is a great alternative!
Will the moisturizing qualities of coconut water be affected if heated (i.e. using it in hot coffee?)?
There is no evidence to support this statement. So if you want to use coconut water in your hot coffee, go for it.
Is there any difference between coconut water and coconut milk?
Yes. Coconut water is a product made from the liquid inside the coconut, while coconut milk is the liquid extracted from the grated coconut pulp. Because of its high fat content and smooth texture, coconut milk is used more for cooking than for drinking.
How MyFitnessPal can help
If you’re not sure how your favorite drinks (or meals!) impact your health and fitness goals, you can start tracking your food and nutrition.
When you log what you eat, you help unlock nutritional information – think: calories, sugar and fat grams (yes, sodium too!). This can help you identify eating habits that may be affecting your ability to achieve your nutrition and weight management goals.
With one of the largest food libraries (over 20.5 million foods!), it’s easy to log food, drinks and view nutritional values with just a few taps on the MyFitnessPal app.
This Article Is Coconut Water Really Hydrating? First appeared on MyFitnessPal Blog.
