Coconut Water Benefits

Medically Reviewed by Poonam Sachdev on July 14, 2024
Written by Kathryn Whitbourne
7 min read

Coconut water, also known as coconut juice, is the translucent, or semi-clear, liquid inside a young coconut. The juice is low in sugar and calories but high in electrolytes and minerals.

In recent years, many athletes have turned to coconut water as an alternative to sugary sports drinks such as Gatorade. It's also a go-to beverage for people with stomach bugs or severe cases of dehydration.

Coconut water vs. coconut milk

Coconut water is often confused with coconut milk, but the two aren't the same. Coconut milk is the creamy, white milk made by grating the inner flesh of the mature brown coconut, mixing it with hot water, and then straining. Coconut water is already in liquid form inside the young green coconut. Unlike coconut water, coconut milk is very high in fat and calories.

Most of the health benefits of coconut water are due to its high levels of electrolytes, such as potassium, calcium, and magnesium. Electrolytes are essential minerals that have a natural positive or negative charge if dissolved in water. They help your body regulate chemical reactions and keep bodily fluids in balance, among many other things. If you're low on electrolytes, coconut water can be a healthy choice. If not, drinking coconut water isn’t better for you than drinking a glass of plain water.

Some people swear that coconut water helps their acid reflux, thanks to the electrolytes. But there aren't any studies to support this yet.

Here are the potential benefits of coconut water:

Helps improve muscle function

Potassium is an essential mineral and electrolyte that the human body needs for muscle function. Drinking water containing electrolytes has been shown to prevent and decrease muscle cramps while exercising. One popular brand of coconut water has 509 milligrams of potassium in a 1-cup (240-milliliter or 8-ounce) serving. That's 15% of your daily value (DV) or recommended daily amount for this nutrient.

Helps hydrate the body

Staying hydrated is important for keeping joints lubricated, regulating body temperature, delivering nutrients to cells, and improving sleep quality and mood. Experts suggest you drink 11 cups of liquid per day if you're a woman and 16 cups a day if you're a man. It doesn't have to be all water. Coffee, tea, and juices count too. With just 60 calories per 1-cup serving, coconut water is an excellent way to rehydrate without adding a lot of sugar to your diet.

Keeps bones strong

Many people don’t consume the amount of calcium needed, and low calcium levels can lead to issues such as low bone density, bone loss, and weaker bones that can break more easily. A cup of coconut water has 40.8 milligrams of calcium, about 4% of your DV. So, while coconut water is not a top supplier of calcium, every bit helps.

May prevent constipation

Coconut water is a mild laxative because it contains large amounts of potassium. Too much potassium has caused diarrhea in some people but a regular drink of coconut water could keep constipation at bay.

Good source of magnesium

One cup of coconut water has 16 milligrams of magnesium or 4% of your DV. Magnesium has many functions in the body, including making protein, regulating blood sugar and blood pressure levels, and managing muscle and nerve function.

If you don't take in enough magnesium for an extended amount of time, you can get magnesium deficiency symptoms such as nausea, weakness, and fatigue. Excess magnesium is excreted through urine, so too much magnesium is not a concern.

Nutrients in coconut water

Coconut water contains important electrolytes that help your body function. You can find the following electrolytes in coconut water:

  • Potassium
  • Sodium
  • Calcium
  • Magnesium

A 1-cup (240-milliliter) serving of a popular brand of organic unsweetened coconut water contains:

  • Calories: 60
  • Protein: 0 grams
  • Fat: 0 grams
  • Carbohydrates: 15 grams (5% DV)
  • Fiber: 0 grams
  • Sugar: 8 grams
  • Calcium: 40.8 milligrams (4%)
  • Potassium: 509 milligrams (15%)
  • Magnesium: 16.8 milligrams (4%)
  • Sodium: 45.6 milligrams (2%)
  • Phosphorus: 19.2 milligrams (2%)

Other brands of coconut water may have more or less of these nutrients in the same serving size.

Coconut water electrolytes

You take in electrolytes from food and drink and lose them through sweat and pee. The main electrolytes your body needs are:

  • Sodium
  • Magnesium
  • Potassium
  • Calcium
  • Chloride
  • Phosphate
  • Bicarbonate

An electrolyte water such as Gatorade contains good amounts of sodium, carbs, potassium, and a lot of added sugar. An 8-ounce glass has 56 calories, 106 milligrams of sodium, 14 grams of carbs, 33 milligrams of potassium, and 13 grams of added sugar. Most people don't drink an 8-ounce serving -- they're more likely to guzzle the whole 20-ounce bottle they get in the vending machine. That's a lot of sugar!

Coconut water has more potassium and less sugar than your typical sports drink. However, it usually has a lot less sodium (2% of your DV in 1 cup). When you sweat, you mostly lose water, sodium, and chloride. So, if you've been exercising hard, you may be better off with a sports drink for replacing electrolytes -- just look for one with low or no sugar. If you haven't sweated much, coconut water might be a good alternative -- or opt for plain water.

Drinking coconut water is considered low-risk, but if you have health conditions that require limiting potassium, sodium, or calories, it may not be the right beverage for you.

While coconut water is usually low in sodium, some brands have relatively high amounts -- one store brand has 130 milligrams in an 8-ounce serving. A diet rich in sodium can increase blood pressure. High blood pressure over a long period can result in kidney damage and heart disease. Sodium can also interact with blood pressure medications.

Coconut water is high in short-term carbohydrates called FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can cause diarrhea if you have irritable bowel syndrome (IBS). This is especially true if you're drinking a lot of the juice.

Coconut water side effects

Coconut water doesn't really have any side effects when consumed moderately. If you drink a lot of it and you have chronic kidney disease (CKD), there could be a problem. CKD makes it harder for the kidneys to remove potassium, and coconut water has a lot of potassium. Too much potassium in the kidneys can lead to a condition called hyperkalemia, a dangerously high level of potassium in the blood that can be life-threatening. There's a case report of a man who drank eight 11-ounce bottles of coconut water during a day of playing tennis and developed severe hyperkalemia.

The high potassium level in coconut water also means it can help lower blood pressure by causing you to excrete more sodium through your urine. If you're already on blood pressure-lowering medication, talk to your doctor about how much coconut water you can safely drink.

Is coconut water fattening?

An 8-ounce serving of plain coconut water contains about 45-60 calories. Some flavored and sweetened types of coconut water may have many more calories. If your doctor has recommended a low-calorie diet, you'll need to limit how much coconut water you drink.

Can you drink coconut water on an empty stomach?

You can, but there's no special benefit to doing so. It won't help you lose weight faster or boost your immunity more.

Is coconut water good for people with diabetes?

Some brands of coconut water are low in sugar, while others are quite high, though they usually have less sugar than other fruit juices and sodas. If you have diabetes, you've likely been told to limit your sugar intake, meaning that you should look for a low-sugar brand of coconut water. And don't drink too much of it. A case was reported of a man with diabetes who drank a liter (about 33 ounces) of coconut water daily while on diabetes medication. His potassium levels increased significantly, but luckily, he stopped before he developed hyperkalemia.

Some studies on rats with diabetes have noted that coconut water may improve blood sugar levels, but no studies have been done on humans so far.

There are no set guidelines for how much coconut water you should have. Those who drink it regularly often enjoy 1-2 cups per day, while others only reach for a glass/bottle after a run instead of a standard sports drink.

Here are some ways to incorporate coconut water into your diet:

  • Blend coconut water with fruit to make a smoothie.
  • Add a splash of pineapple juice to chilled coconut water.
  • Mix up a coconut water lemonade.
  • Use coconut water instead of milk or cream in your favorite curry.

Coconut water is a low-calorie option to rehydrate. It's high in electrolytes and minerals and can improve bone health and decrease muscle cramps after exercising. Some people use it as an alternative to sports drinks after vigorous exercising, but the juice is usually low in sodium, a needed electrolyte. Coconut water has no side effects unless you drink it in great quantities and have certain health problems such as chronic kidney disease or diabetes.

Is coconut water OK to drink every day?

Yes, as long as you don't overdo it. An 8-ounce glass or two a day should be fine.

What does coconut water do for the female body?

Some studies suggest that coconut water can relieve menstrual pain, at least moderately. Coconut water is also full of electrolytes and minerals, so it's good for you. And if you're pregnant, it is good for your growing baby as well.

Does coconut water detox the body?

It's a myth that your body needs detoxing. If you're healthy, your liver and kidneys take care of flushing out anything that needs to be removed, so you don't need any special drink or supplement. However, coconut water can contribute to your well-being because it's a healthy low-calorie beverage, and if you like the taste, it will encourage you to drink more liquid. That's something everyone needs.