12 Health Benefits of Coconut Water

Coconut water is in fact the juice present inside the interior cavity or endosperm of young, tender coconut. Its water is one of the nature’s most refreshing drinks, consumed worldwide for it’s nutritious and health benefiting properties. Coconut Water is the nourishing clear fluid inside the coconut fruit, which is loaded with minerals as well as vitamins. There is typically much more water in a young coconut, given that the water is changed by the white coconut flesh as it grows.

Called “Nature’s sport’s drink” by marketing experts, the need is escalating, driven by personality and also professional athlete recommendations and also guarantees to hydrates the body as well as aid with an entire host of problems, from hangovers to cancer cells as well as renal rocks.

A single coconut usually provides an 11-ounce serving of water, and it is low in calories and fat but rich in vitamins, minerals and other nutrients.

Here are 12 Health Benefits of Coconut Water that explain why it has become so popular:

1. Low in Calories thus Aids in Weight-loss Efforts:

Coconut water is not entirely calorie-free like water but comparatively it has much less fat content when compared to other sugar drinks. It also suppresses the appetite and makes you feel full because of its rich nature. According to various nutrition labels, a cup of coconut water contains about 10 g of natural sugars contributing upto 45 calories.

2. Improves Blood Circulation:

Research has showed that because coconut water improves blood circulation, it is of benefit to diabetics. One of the characteristics of diabetes is poor circulation and a tendency to develop atherosclerosis. Many of the complications associated with diabetes, such as numbness in the feet, loss of vision, and kidney failure are a consequence of poor circulation. Coconut water helps dilate bloods vessels, improves blood flow, and reduces plaque formation, thus helping to relieve these symptoms. Coconut water also contains certain forms of dietary fiber and amino acids that help moderate sugar absorption and improve insulin sensitivity.

3. Antimicrobial Properties:

Coconut water has actually been examined for its antimicrobial real properties. It has actually been kept in mind that coconut water has biochemicals called peptides, which could eliminate both gram-negative and also good bacteria. Therefore, consuming coconut water can be really valuable in battling infections.

4. The Hangover Remedy:

Next time you overdo it and drink more than your belly can handle, consume coconut water to settle your stomach. It will also replace those essential electrolytes that exit the body if you experience bouts of frequent urination and vomiting.

5. Good for Digestive System Disorders:

Enhances food digestion and also metabolic rate through bioactive enzymes. Helps in absorption of food and also efficiency of medications as a result of its electrolytic result. Calms digestive tract pain/spasm.

Coconut water is an efficient solution for gastroenteritis; throwing up, light looseness of the bowels, dyspepsia, windiness, as well as dysentery. Research studies have actually recommended that young coconut water is a great home remedy for kids in the early stages of mild diarrhea.

7. Boosts Hydration:

Coconut water is not simply water. Some of the minerals located in coconut water, such as potassium and also salt, act as electrolytes as well as aid stabilize the water degrees in our physical body.

The components in coconut water are way much more efficient at moisturizing the body compared to those of sporting activities as well as power beverages. Throughout strenuous workout or prolonged durations of exercising, the body sheds mineral-rich liquids. Coconut water works in as an outstanding substitute tool with 294 mg of potassium and also 5 mg of all-natural sugar each glass, unlike your favored sporting activities consume that just consists of fifty percent of the potassium web content and also 5 times the quantity of refined sugar.

Sports nutritional expert Nancy Clark, MS, RD as well as writer of Nancy Clarks Sports Nutrition Guidebook states coconut water will not rehydrate the physical body unless you could consume a lot of it. It might aid maintain you moisturized if you appreciate the preference as well as could endure big quantities.

8. Reduces Blood Pressure:

In many instances, a disproportionate level of electrolytes can result in high blood pressure.3 Because coconut water contains an adequate supply of each, it can be used as a balancing mechanism. In some instances, it is recommended that coconut water be consumed at the start of each day to foster the balance of these electrolytes.

The high potassium content of coconut water has led researchers to investigate the potential benefits for reducing cardiovascular disease risk.4

9. Rich in Nutrients:

Unlike any other beverage on the market, coconut water contains five essential electrolytes that are present in the human body. These include: calcium, magnesium, phosphorous, potassium, cytokinins and sodium.

Other than maintaining strong teeth and bones, calcium helps with smooth muscle relaxation. Adequate calcium intakes may help keep our all our muscles relaxed, including our heart muscle, lowering the risk of heart attacks.

Potassium is a vital mineral in your body. You need enough of it if you want your brain and nervous system to function properly. Coconut water can help provide some of that much needed potassium. One cup of coconut water contains 600-680 mg of potassium (12%-14% of daily value).

Magnesium is another important component of our diet, yet only 32% of people consume enough magnesium. If your body is running low on magnesium, that could cause low energy levels or even lead to serious health conditions like asthma, diabetes and osteoporosis. One cup of coconut water contains upto 6% and 10% of your daily calcium and magnesium needs, respectively. 2

Magnesium has also been nicknamed the “relaxation” mineral. Its primary function is in the parasympathetic nervous system, the part of the nervous system that helps us relax. It also helps with the formation of serotonin, the feel good hormone.

Sodium: One cup of coconut water contains 40-60 mg of sodium (2%-3% of daily limit).

Coconut water is the richest natural dietary source of cytokinins. Researchers have suggested the possibility that consuming a rich source of cytokinins, such as coconut water, may produce an anti-aging effect on the body, reducing risk of developing degenerative and age related diseases.

10. Hormone replacement Therapy:

Research studies have suggested that young coconut water is beneficial for postmenopausal symptoms or hormone replacement therapy. Also, it has wound healing properties.

11. Cleansing / Detox:

Our physical bodies have an outstanding all-natural capability to detox and also purify by themselves, if supplied the proper nutrients as well as hydration. Insufficient hydration results in the accumulation of contaminants in our physical bodies due to the fact that the liver and also kidney, the detoxing body organs, are not able to work effectively without appropriate water. Ample liquid consumption, preferably 8-10 mugs each day, could aid stop dehydration and also preserve the physical body’s organic cleansing capability.

Although water is great, during very hot weather or strenuous exercise, more than just plain water may be necessary.

Coconut water consists of a comparable electrolyte profile to human blood, making it a suitable drink to assist and also change liquids eliminate contaminants from the physical body. The electrolyte potassium, particularly, could assist combat a few of the adverse results of a rich salt refined diet plan.

12. Urinary & Reproductive Disorders:

Coconut water has long been known for its therapeutic effect on the urinary and reproductive systems. It is reported to clear-up bladder infections, remove kidney stones, and improve sexual vitality. Medical research has shown that the consumption of coconut water can be very effective in dissolving kidney stones. Dr. Eugenio Macalalag, director of the urology department of the Chinese General Hospital in the Philippines, says that coconut water has demonstrated its effectiveness in patients suffering from kidney and urethral stones. He reports that consuming coconut water only 2 to 3 times a week results in a significant reduction in stone size and expulsion, eliminating the need for surgery.1

The health benefits associated with coconut water are many. This article has only touched the surface. For a more complete description along with summaries of medical studies, case histories, news and historical accounts, and references, I suggest reading the book Coconut Water for Health and Healing.

Effects of drinking too much Coconut Water

Coconut water can be enjoyed as a stand-alone beverage or combined with another liquid product. There is no hard and fast rule regarding the amount that should be consumed on a daily basis, but there are no officially recommended doses.

Coconut water, when consumed in excess, has been noted in case reports to cause severe hyperkalemia, according to a case study titled “Death by Coconut,” published in Circulation. Justin Hakimian, MD, and his colleagues at the Department of Cardiology, New York Hospital Queens, describe the case of a 42-year-old previously healthy man who developed dangerously high potassium levels that led to fainting and abnormal heart rhythms after drinking a large amount of coconut water.5 The man had been playing tennis outdoors all day in temperatures in excess of 90° F. He reported drinking a total of eight 11-ounce bottles of coconut water throughout the day. He experienced a sudden onset of lightheadedness and briefly lost consciousness. Afterward, he complained of weakness and lightheadedness and was brought to the emergency department by ambulance. He was disoriented and warm and, most importantly, had a very low blood pressure and heart rate.

Where to Buy Best Coconut Water

If possible, go for fresh coconut with green husks that has some light brown spots since these are considered to have the greatest water content. It additionally contains no extra sugar, preservatives and is not pasteurized. It is the healthiest and also most scrumptious selection without a doubt.

When using fresh coconuts, try to drink the water as soon as possible since the nutrients can begin to dissipate after being exposed to air. However, the water can also be refrigerated for 10 to 12 hours if it is sealed in a tight container.

If you cannot find a fresh, green coconut, your second best choice is going for cold-pressured coconut water, which is only lightly processed via high pressure processing instead of heat.

Tips for buying best coconut water

  • Read the ingredients: The primary ingredient should be 100% coconut water, there should not be any added fruit juices, natural or artificial ingredients.
  • Buy Organic Coconut Water: A lot of coconuts are farmed using harmful pesticides and other chemicals. Getting organic coconut water will help you avoid those toxins.
  • Buy Raw Coconut Water: Look for cold-pressured coconut water, which is only lightly processed via high pressure processing instead of heat.  This exposes the coconut water to high pressure to eliminate bacteria, but maintains a greater level of vitamins and minerals.
  • Bottles, then cans, then Tetra Pak: It’s not a hard-and-fast rule, but if you see an array of coconut waters in front of you, even within the same brand, the ones packed in plastic bottles tended to have the freshest, most natural coconut flavor, followed by cans, and finally square Tetra Pak containers.

The best 3 brands of coconut water include: Harmless Harvest, O.N.E. Coconut Water and Vita Coco.


  1. Macalalag, E.V. and Macalalag, A.L. Bukolysis: young coconut water renoclysis for urinary stone dissolution. Int Surg 1987;72:247.
  2. Campbell-Falck D, Thomas T, Falck TM, Tutuo N, Clem K (2000). The intravenous use of coconut water. Am. J. Emerg. Med. 18 (1): 108-11.
  3. Alleyne, T., et al. The control of hypertension by use of coconut water and mauby: two tropical food drinks. West Indian Med J 2005;54:3-8.
  4. Shah, N.J., et al. Use of coco-nut water in treatment of congestive cardiac failure. Ind Jour Med Res 1956;44:341-351.
  5. Circ Arrhythm Electrophysiol. 2014 Feb;7(1):180-1.

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Harpreet C is a wellness coach and certified reiki practitioner. She is an Founder / CEO of Pilates and Yoga Fitness, online magazine. Her objective is to promote personal growth through the practice of Yoga, Pilates, Meditation and other natural therapies.