Coconut Water Nutrition: Benefits & Smart Uses

Coconut Water Nutrition Facts & Benefits Guide   You’re sweaty after a workout and browsing the drink aisle. Your options: a free bottle...

Coconut Water Nutrition Facts & Benefits Guide 

You’re sweaty after a workout and browsing the drink aisle. Your options: a free bottle of water on one side or an expensive box of coconut water labeled “nature’s hydration” on the other. You’ve heard the claims swirling around coconut water.but scanning the price tag, you can’t help but ask yourself one thing.

Coconut water delivers natural hydration packed with electrolytes and refreshing tropical flavor.(AI Image Generated)

Is coconut water better than regular water? 

It can be tough to know what to think. One minute you’ll hear marketers and Crossfit warriors calling it nature’s perfect sports drink. Next, critics will try to tell you it’s overrated and nothing more than sugar-water in a coconut costume. So, when friends or strangers ask you “is coconut water good for you?” you shrug and change the subject.

Here’s the thing about coconut water nutrition. There’s no straightforward answer of yes or no. Whether coconut water is good for you – or not – depends entirely on what’s in the bottle and your reason for drinking it. To really know if it’s healthier than sports drinks, you have to dig past all of the colorful palm trees and get down to the nitty gritty of what’s really in it.

Is coconut water worth it? This visual captures the hydration debate perfectly.(AI Image Generated)

That’s where we come in. We’ll dive into the facts about hydration science and debunk what companies want you to think about sugar and calories. By the end of this guide, you’ll have an easy framework for knowing when to put it back on the shelf and when to knock it back.

What exactly is Coconut Water? (And Why It's Not Coconut Milk)

Ok picture this. You’re walking down the coconut aisle at the grocery store. What type of coconut do you think of? A brown hairy rough coconut probably. Coconut water comes from the inside of green coconuts. When the inside white meat has not fully developed inside the coconut there is this clear liquid. Mother nature designed it this way to help feed the coconut as it grows on the tree. All coconut water is derived from this source. It’s good to know where coconut water comes from when you start to see what’s in it.

Ps. Don’t worry…this is not coconut milk. Coconut milk is made when you blend the inside of a brown coconut with water. See in the picture below one is milky white and one is clear as water? Here is an easy way to remember it.

Coconut water and coconut milk are completely different nutritionally and visually.

Coconut water is the coconut’s natural  juice. Not to be confused with coconut milk which is created from the inside of a coconut.

Ok.so how do we determine if coconut water is good for you? With the ingredients! Like anything else you put in your body.it all starts there. About 95% of coconut water is water.

Ya it’s that hydrating. But what makes up that other 5%? Sugar? Electrolytes? Yes and Yes. Electrolytes are minerals that are what make coconut water so hyped, but what do they really do for you?

Coconut Water: The Nutritional Breakdown

For functional hydration coconut water is tough to beat. Not only is it low calorie by nature but contains more electrolytes than many sports drinks.

Nutrients in a typical 1 cup (240ml) serving of 100% pure, unsweetened coconut water:

Coconut water contains natural electrolytes with fewer calories than most sports drinks.

Spark Plug” Mineral: The Simple Truth Behind Electrolytes In Coconut Water

When you hear “electrolytes” it may sound fancy, but in reality electrolytes are easy to understand. Basically, electrolytes are minerals (potassium, sodium and magnesium) that have small electrical charges. They signal everything from muscle movement to nerve firings throughout your body. Your body loses electrolytes when you sweat primarily potassium and sodium.

Sports drinks emphasize sodium, but coconut water has more potassium than anything else. Some cans have even more potassium than a banana (which most people think is  for potassium.) Hydrating: Yes, but this wouldn’t make coconut water all that different from plain water. Plus it’s what sets coconut water apart from other drinks.

• Potassium: Here is where coconut water shines when it comes to real life benefits. Potassium helps your muscles contract and relax when needed. Have you ever been running or sitting at your desk too long and felt that sharp cramp in your calf? One reason why is you could be low on potassium. So if you need to replenish your potassium, a glass of unsweetened coconut water can make for a good all natural post-workout drink if you haven’t killed yourself doing something like Crossfit.but more like yoga or jogging.

Now we come to the million-dollar question. Coconut water replenishes you so does that mean it’s better than chugging Gatorade? Well, it depends. Sure there are pros to coconut water but if you sucked down a lot of sweat during that workout and need the sugars that a traditional sports drink offers, then by all means reach for the yellow.

Electrolytes help muscles, nerves and hydration function properly after sweating.(AI Image Generated)

10 Proven Benefits of Coconut Water 

1.Revitalizes Your Electrolytes Naturally: Pure Hydration Source 

Stop Buying Sports Drinks

Let’s face it. After exercising or spending a day in the hot sun, most of us grab a conveniently packaged neon-colored sports drink. The problem is most sport drinks contain unnatural food coloring and refined sugar, which only result in an energy crash later on.

Enter Coconut water. Mother Nature’s “smart” hydration choice. Unlike a sports drink, coconut water is a living liquid with a perfectly balanced ratio of electrolytes found in the human body. When you sweat you lose more than water. You lose minerals too (Na, K, Mg). Coconut water replenishes these lost minerals quickly so your muscles can recover and you won’t feel so “beat” afterward. Its hydrating formula promotes rebuilding with natural ingredients instead of unwanted fillers and chemicals.

Coconut water naturally replenishes minerals lost during exercise and sweating.

2.Supports Heart Health Naturally

High blood pressure and unnecessary strain on the heart is one of the number one health diseases affecting North Americans and Western Europe. Why? Highly processed foods. Do you know that the majority of Westerners consume too much sodium daily?

Potassium-rich coconut water may help support healthy blood pressure levels.

Coconut water is the “smart” solution. Potassium works with sodium like yin and yang. By drinking coconut water, you’re naturally providing your body with potassium to help your kidneys filter out excess sodium while releasing pressure from your blood vessel walls. Make coconut water a habit and your body will thank you in the future by taking steps to help maintain a healthy blood pressure.

3.Promotes Healthy Digestion: “Nature’s Soft Serve”

Anyone who’s eaten too much or eaten too fast knows that gross heavy feeling you get after a big meal. In today’s busy society, we eat lunch while working at our desk or on the go. Instead of reaching for that spicy Indian meal helper drink, reach for something more natural and relaxing for your stomach.

Not only will coconut water hydrate you with its high water content, but the bioactive enzymes like acid phosphatase and catalase helps your body absorb nutrients faster. It also has natural laxative properties to help everything “flow” smoothly through your intestines. Coconut water is great if you feel bloated or have irregular bowel movements. Replace that can of cola with a cold glass of coconut water instead and watch it work wonders on your stomach.

4. Coconut Water: A Sweet Replacement For Sugary Drinks 

Don’t Torture Yourself with Bland Water

Plain water is great, but drinking nothing but water all day can get tiresome. This is why so many of us reach for soda, flavored sweetened iced tea, or even the “healthy” fruit juices that sneak in 150+ calories and loads of sugar.

The Easy Swap 

Enter coconut water. It fills that void of wanting something “sweet” but not feeling like you just drank 300 calories of sugar. At only 45–60 calories per cup, coconut water hits that sweet (and slightly nutty) spot. Making this easy lifestyle change is as simple as swapping out one sugary soda a day for a cold glass of coconut water. You’ll cut over 3,000 calories per month from your diet alone. It’s the ideal trick for those looking to cut down or watch their weight without feeling deprived or trapped in a “water-only” diet.

5. Long-Lasting Energy, Without The Crash (Blood Sugar Support)

Avoiding The Danger Of “Spiking”

We live in a society where energy drinks are processed and formulated to “kick start” our blood sugar. Give you insane amounts of energy, that you then crash hard from. Sound familiar? This up and down effect can take a toll on your body, causing insulin resistance over time.

The Coconut Advantage:

Coconut water is very low on the glycemic index. This means it enters your bloodstream slowly. Eliminating the crash that you’ll experience with most other drinks. Not only that, but coconut water has the secret scientific advantage of being packed with Magnesium. Studies have found that magnesium increases insulin sensitivity. Which leads to your body's natural ability to balance out blood sugar.

Pro-tip: Look for the label that says “100% Pure” or “No Added Sugar.” A lot of brands add extra syrup.

6. Kidney Armor: More Than Just Cleansing

Prevents kidney stones naturally! 

Research has shown that coconut water can actually prevent minIt's commonly known that water helps your kidneys function properly. Coconut water does that and provides your kidneys with some extra armor. Kidneys filter waste from your body around the clock, but sometimes minerals get pushed out of your body and crystallize, causing kidney stones and a lot of pain.

Hydration and potassium may help support healthy kidney function naturally.

How it works: 

Minerals from binding to your kidneys at all. As mentioned above, coconut water helps increase urine output, yes. But research published in the Journal of Urology also shows that coconut water significantly increases the amount your body eliminates citrate, potassium, and chloride making it sort of like a natural detoxifier for your kidneys.

Whether you're prone to getting kidney stones or not, adding coconut water to your daily fluid intake is one of the best preventative measures you can take for kidney health.

7. Packed with Antioxidants

Since coconut water contains cytokinin antioxidants. Antioxidants are your body's way of fighting off free radicals. Oxidation is a normal process but too much can lead to aging, inflammation and disease. Though coconut water isn't going to magically heal you. Its antioxidants are a great addition to this otherwise great drink.

8. Used to Recover from illnesses

Throwing up or constantly running to the bathroom because of diarrhea from food poisoning, the flu or some other awful illness is no way to spend your day. Not only are you depleting yourself of fluids but you are also losing electrolytes at a rapid rate. Coconut water is one of the easiest ways to replenish both. Plus it's gentle on the stomach, sweet enough that you can actually want to drink it when you're feeling cruddy and doesn't have the acidic carbonation of soda that can make your stomach feel worse.

9. Drink coconut water for glowing hydrated skin from the inside out

Beauty comes from within

We live in a world full of pricey lotions, potions, serums and miraculous creams. While there’s nothing wrong with slathering on the creams  remember skincare begins on the inside. Skin is your body's largest organ and the first organ that dehydrates when you're thirsty. When you’re dehydrated your skin can become dull, dry, and lose its “snap.”

Hydration starts internally and coconut water supports naturally refreshed skin.

Internal glow up 

Coconut water is like an internal moisturizer for your skin. Thanks to its Electrolyte rich properties and high bioavailability coconut water hydrates your cells far better than other beverages. When you drink coconut water consistently, your skin will appear more plump and elastic, helping to fade dryness caused fine lines.

Some people love coconut water as a topical cleanser mixed with water  as it helps calm inflammation. But take our word for it. It’s magic  when consumed. Drink up for beautiful clean label glow without the sketchy chemicals or bottled water price tag.

10. Alternative To A Jittery Pre-Workout Drink 

Replace “Chemical” Pre-workouts with Jitters

Walk into any gym across the US or UK and you’ll notice people guzzling pre workout powders pumped full of insane amounts of caffeine, artificial sweeteners and ingredients that could only be made in a chem lab. Although they’ll make you feel insanely energized (“buzzed”) for a short time, they’ll usually leave you feeling jittery, overly stimulated, anxious, and crashing hard midway through your workout.

Want a “Clean” Performance Enhancer?

Enter coconut water. Coconut water is nature’s perfect “pre-workout.” It’s an ideal way to replenish your Potassium and Magnesium stores before training so your muscles can contract normally and stay cramp-free.

Plus, by drinking coconut water you’re naturally fueling your muscles with what they need to perform and recover, not what they don’t need to feel your heart pound out of your chest.

Coconut Water or Sports Drinks?

The best choice depends on workout intensity and electrolyte needs.

In order to truly see how coconut water measures up we have to pit it against its apparent competitor, the traditional sports drink. Let’s compare how they stack up nutritionally in a typical 12 oz serving when they are really intended for 2 very different purposes:

• Unsweetened Coconut Water: ~60 calories, 11g sugar, 40mg sodium, 450mg potassium
• Sports Drink: ~80 calories, 21g sugar, 160mg sodium, 37mg potassium

See the trade off? With coconut water you take in less calories, less sugar and loads of potassium. This makes it the perfect all natural beverage option when rehydrating yourself after light to moderate exercise, think yoga, a moderate pace walk or even an hour long weight lifting session. It quickly restores fluids and potassium lost during your workout without stuffing you with sugar you don’t need.

For high intensity or endurance exercises though  like a 10k run or soccer game that lasts over an hour  Sports drinks come out on top. The sugar isn’t there to simply make it taste awesome. Your body uses it as quick burning fuel to help keep your muscles from getting tired. Even more importantly it contains vastly more sodium than coconut water. When you’re sweating heavily you lose far more sodium through sweat than you do potassium. Sodium also prevents cramping and makes you thirsty. You need to be thirsty enough to drink so you can fully rehydrate yourself!

For the majority of activities you will be doing coconut water is a tasty, healthy alternative to sports drinks. But if you’re planning on going hard for over an hour and sweating heavily you’ll want a drink that is specially formulated to give your body what it wants. The key word with both of these drinks is plain vs. “Unsweetened ” though and that is a game changer.

Are There Any Downsides or Side Effects?

Pure coconut water is remarkably safe. However, it would be naïve to think of it as some kind of miracle drink with zero negative effects. Potassium’s greatest benefit can also be its downfall if you are part of a certain subset of the population. While healthy kidneys can easily filter out excess potassium, those with kidney problems do not have access to this luxury. Too much potassium can accumulate in the bloodstreams of these people and reach dangerous levels. So if you have any kidney issues be sure to consult your doctor before making coconut water a significant part of your diet.

For the rest of us, calories are a more pressing concern than potassium. Coconut water has calories and naturally occurring sugars. While it contains far fewer calories than juice or soda (usually around 45-60 calories per cup), it’s not calorie-free. If you’re watching your weight, drinking dozens of servings of coconut water instead of water will put you hundreds of calories over your daily limit. This is the primary negative side effect of coconut water overconsumption; it can quietly sabotage your health efforts if you use it as an excuse to slack off.

Some have even reported mild stomach discomfort or a laxative effect when drinking extremely large quantities. With that out of the way you should be able to use coconut water to your health’s advantage, not just consume it mindlessly. To summarize: 

• Kidney problems: too much potassium 
• Weight loss: watch out for hidden sugars and calories 
• Over-doing-it: may cause mild digestive issues 

Beyond the Bottle: 6 Smart Ways to Use Coconut Water

A cold glass of coconut water is good, but life’s better when you don’t stop there. Here are three ways to think outside of the coconut water bottle so you can sneak some extra hydration into your diet in tasty (and usually less sugary) ways.

1.Elevate Your Morning: Use It as the Ultimate Smoothie Base

Skip the Calorie Dense Toppings

Like many of you, I am usually drinking a smoothie every morning. But before I knew it better I would pour some orange juice (loaded with sugar) or almond dairy milk (high in calories) in my blender as a base. It tasted alright but I felt like crap almost instantly because I started my day completely off track.

PRO TIP: 

Instead of your normal water,almond milk,regular milk add chilled coconut water. This will change. Your life for three reasons: 

• Little flavor boost: Adds just enough sweet tropical flavor to compliment your fruits not take over.

• Electrolytes: Heck yes, you just turned breakfast into a sports drink. Increase mental and physical performance. 

• Fewer Calories: Helps the consistency while cutting out extra calories that juice adds.

• Pairs amazing with: “clean-green” or tropical fruits.          

  Here are some of my favorite combos: 

• Frozen pineapple & mango : Island time. 

• Spinach : Coconut water covers the “this tastes like grass” flavor.

• Half a banana : It gives it some creamy texture while you get all the coconut water benefits.

You spend enough time making your breakfast smoothie. Why not take those extra seconds and bump up your nutrition.

2.Optimize Your Recovery: The Perfect Post-Workout Ritual

Timing is everything

After you crush your strength-training workout, complete your endurance run or leave sweat dripping in your favorite Hot Power Vinyasa class, your body is depleted and ready for nourishment now. You know that hour (or two) when you’re hungry, tired, and your muscles are weak. There’s a reason nutritionists call the 30-45 minutes after exercise the “Golden Window.”

Rehydrate naturally after workouts with mineral-rich coconut water.

Grab the Best Recovery Drink in the Gym (That’s Not a Workout Drink)

Instead of downing one of those processed “shakeology” style drinks or sugary energy drinks, grab a cold glass of coconut water during that 30 minute “window.” It’s the “right” way to recover because:

• It replenishes: 

Unlike water, coconut water is rich in natural Potassium and Sodium which can replenish what you lost in sweat and prevent muscle cramping and that tired feeling you sometimes experience after kicking butt at the gym.

• It primes: 

It offers a small natural sugar boost that allows your body to receive just enough glycogen to your muscles. This helps your body recover without causing a major insulin response.Plus, it’s made with all natural ingredients, so no funky after taste!Have a carton of coconut water stashed in your gym bag or car. There’s nothing better than that sweet cool taste to tell your body that you’re done working hard and it’s time to start recovering.

3.Level Up Your Kitchen: Cooking with Coconut Water

For Naturally Sweet Grains

No more boring oatmeal or rice.forget the bottle of syrup or the box of brown sugar. We usually cook our grains in plain old water which provides no flavor whatsoever. Here’s a “clean-label” cooking trick used by top chefs and healthy eating aficionados.

Replace the water,Watch flavor swoop in. 

Simply use coconut water the next time you make your morning oatmeal or steam up some jasmine rice. As they cook the grains absorb the coconut water and what you are left with is a subtly sweet, nutty, and beautifully aromatic dish.

• Try it in your oatmeal for a decadent, “creamy” flavor without dairy or added sugar. Top with a few berries and walnuts for a gourmet breakfast that tastes like an indulgence but is actually 100% good for you.

• Try it in your rice.particularly basmati or jasmine for a hint of tropical flavor that complements spicy dishes or grilled salmon beautifully.

4.The Ultimate Hydration Hack: Coconut Water Ice Cubes

A Clever Fix for "Plain Water Boredom"

Listen.no one drinks enough water because water is boring.

Plain water gets a bad rap I know, but if you’re like me trying to drink 8 glasses a day can seem like such a daunting task!

So, before you load up your water with those sugar filled “water booster” packets , let me introduce you to this little healthy hack.

Homemade “slow-drip” Electrolytes!

Simply pour your favorite 100% Coconut Water into an ice cube tray and freeze.Eat your ice cream.I mean water cubes! 

There you have it my friends. Hydration “bombs” that you can add to anything!

Here are some of my favorite ways to use these coconut ice cubes:

• Add to Water: Pop 2-3 cubes into your refillable water bottle for a hint of natural sweetness and a slow release of electrolytes as they melt.

• Lemonade & Fun Cocktails:Add a few cubes to a glass of freshly squeezed lemonade or seltzer water. You can keep your drinks cold without “watering it down.”

• Smoothies: Use these ice cubes in place of ice when blending up your next smoothie. They’ll help thicken it up and keep it extra cold and packed with nutrients.

Freeze coconut water into electrolyte-packed hydration cubes for refreshing drinks.

5.The Secret Ingredient: Elevate Your Salad Dressings

Skip the Bottle

Store bought salad dressings are the worst. Don’t get me wrong, they’re fine in a pinch, but most are high in sugar  and packed with preservatives and bad fats. If you love homemade vinaigrettes like I do, you’ve probably encountered the age old problem of your dressing being too viscous or too acidic. The usual solution is just to add water, but water just leaves your salad tasting blah.

Try this instead : Tropical Splash 

Add in coconut water! It’s a magical secret weapon for homemade vinaigrettes. It lightens it up and adds that subtle sweetness we’re going for. Since coconut water contains a bit of its own, it really stretches out your dressing without watering down your flavorful oils and herbs.

• Chef’s tip:this is  amazing  with Citrus Vinaigrettes (lime or lemon). It tastes like something you’d get at a high-end restaurant. Drizzle it on: 

• Anything with fruit: Fresh mango? Berries? Yes, please. 

• Creamy fats: avocado pairs so nicely with the acidity. 

• Grilled meats: Shrimp or chicken salad is divine. 

6.The Ultimate Morning Hydration Ritual

Wake Up Your Cells Before Your Coffee 

Start your day hydrated before caffeine with mineral-rich coconut water.

Okay, We all enjoyed that morning cup of joe. But did you know that your body goes into sleep mode overnight.and by the time you’ve been asleep for 7-8 hours you are technically in a state of mild dehydration? Starting your day off with caffeine (which is a diuretic anyway) will only dehydrate you more, causing that “brain fog” feeling around 10am.

A Smarter Way to Start

Drink a glass of coconut water first thing in the morning before you consume anything else. On an empty stomach. Right when you wake up. Think of coconut water as the best form of “internal alarm clock” for your organs. Water is water, but coconut water allows you to not only hydrate quickly, but to send all those fluids and electrolytes (particularly potassium) into your system at the time your body needs it most.

• Benefits of Drinking Coconut Water First Thing: Rapid Hydration: Rebalances your electrolytes that your body lost while sleeping and helping repair your body.

• Kicks Up Your Metabolism: Helps stimulate your digestive track gently (without acidic lemon or sitting heavy on your stomach like food will).

• Clearer Mind: Hydrating yourself first thing helps with concentration and you may not even need that second (or third) cup of coffee.

• Practice: Keep a container of coconut water in your fridge so it’s nice and cold. Make drinking it part of your “NON-NEGOTIABLE” 5-minute morning ritual before you check your phone or even eat breakfast. Your body has been working overtime for you while you sleep, give thanks and hydrate the natural way!

Frequently Asked Questions (FAQs)

Q. Can I drink coconut water everyday? 

A. Yes you can.and should! Coconut water daily is perfectly fine for most people. It’s actually one of those great beverages that most healthy people can easily make a daily ritual as part of their long-term healthy lifestyle. Drink up and recharge with coco-nuts! By enjoying a cup of coconut water daily you are filling up on clean, consistent sources of potassium & magnesium to keep your levels steady and your heart pumping strong.

• There is One tiny “Catch” to this though.

You must be an intelligent consumer and read your labels. Only buy the 100% pure, unsweetened options if you want to experience the full benefits of coconut water. Many brands load their coconut water with extra sugar or “natural” flavorings that are just sneaky ways of getting you to drink soda. If you are drinking a flavored version daily you will most likely be taking in more calories than you should. As long as you are purchasing the Naked versions of coconut water you can drink it daily and your body will thank you.

Q: Coconut Water or Sports Drinks.Which is Better? 

A: Ahhhh the age old question heard around many gyms nationwide! Short answer: Depends on what you’re trying to accomplish. 

Typical workout (ex: 45-minute gym session, yoga, hike, walk around the block, etc. ): 

coconut water. Especially for your typical day-to-day workouts, coconut water reigns supreme as Mother Nature’s sports drink. It has more potassium than most sports drinks (key for retaining water), and doesn’t have all the funky neon dyes, artificial flavors and refined sugar that comes from drinking Gatorade. It’s the healthier option. 

• When does a sports drink beat coconut water?

    Long story short. Sweat. When you are exercising to your fullest extent (ex: running     miles, intense marathon training, biking, or any sport above 90 minutes), you sweat out way more sodium. Sports drinks have way more sodium than coconut water to ensure that you don’t cramp up while exercising to your max.

Q: I’m watching my sugar intake. Is coconut water too sweet? 

A: Ah, the sugar trap! You’ve surely noticed that a lot of “healthy” beverages out there are actually totally loaded with sugar. Fear not, friends. Unsweetened coconut water is on the lower end of the sugar spectrum compared to nearly every other flavored beverage you’ll find.

By the numbers: 

• 6–9 grams per cup of coconut water 
• 21 grams in a glass of orange juice
• 26+ grams in one can of soda pop

Wait. Coconut water sugar is “better” than that?! Yes! It’s natural sugar rather than processed. And because it comes packaged with electrolytes and minerals, your body absorbs it in a way that’s closer to “slow and steady wins the race,” rather than soda sugar, which races through your system.

Q: Will drinking coconut water help me lose weight?

A: Ok, let’s get one thing straight. There is no magic beverage that causes fat cells to just vanish overnight. That said, coconut water is one of the wisest choices you can make when trying to drop pounds.

Drink Your Calories Away.

“The Smart Swap” philosophy Here’s the secret to dropping pounds. It’s all about replacing high-calorie activities with lower-calorie alternatives. 150-250 calories here. 150-250 calories there. Before you know it your beverage choices alone (Soda? Latte?) could be your downfall. Simply exchanging one of those high-calorie drinks for a cup of coconut water (only 45–60 calories) can save you hundreds of calories per week and leave you satisfied, instead of feeling like you are depriving yourself of something sweet.

Thirsty? Or Hungry? 

Okay here is another insider secret. Our body’s can disguise thirst for hunger. Many times when we reach for that mid-afternoon snack we’re not actually hungry. We’re thirsty. Coconut water is so satisfying because it’s packed with minerals that help us feel fuller longer and hydrate those “false” hunger cravings away.

Q: Can you drink coconut water while pregnant? 

A: Sure! It’s actually super helpful for many moms to be. Unsweetened coconut water is great for hydration  which can be super hard to come by during those first trimester woes. Think morning sickness and nausea. 

Coconut water contains calcium and magnesium, two very important minerals your body needs when it’s doing the extra work of growing another human. It’s also a natural way to calm your tummy if you’re feeling upset, plus it’ll provide you with natural energy! As always, we’re not doctors, so if you have specific concerns be sure to email or call  but overall talking to your doctor or midwife about regularly consuming coconut water is always a “smart” idea.

Q: Does coconut water mean it's "better" than water?

A: Okay, consider this analogy: water is the Gold Standard for daily living. It's still what should make up the majority of what you drink. However, coconut water offers that little "edge" when your body is stressed.

Water simply replaces your fluids. Coconut water replaces your fluids and your minerals (aka electrolytes). So if you have been sweating, sick or out in the sun, coconut water is the "better" option to help you recover quicker. Not better than water. just a better tool for the job at hand when you need that extra kick!

Q: Can kids drink coconut water? 

A: Absolutely! Coconut water is one of those great healthier options instead of sugary juice boxes or sodas. Plus most children love how it tastes and it’s an awesome way to hydrate them after playing sports or running around in the sun all day.

 Make sure to choose only 100% pure and unsweetened brands and if your children are extremely young (toddlers) it never hurts to consult with your pediatrician before trying new things, but for most children it’s Mother Nature’s ideal thirst quencher!

Q: Does coconut water go bad? How long does coconut water last? 

A: Coconut water definitely can go bad. Here's the Cliff's Notes version: 

• Store bought (in cartons), unopened: These can usually have a long shelf life. 12-24 months on your shelf. (Check the "best by" date on the bottom.)

• Opened: Needs to be refrigerated! For optimal flavor drink within 24-48 hours. It begins to lose flavor and will go bad pretty quickly after that.

• Straight from the Coconut: Drink immediately or within 24 hrs ( refrigerated or not) for best flavor and nutrient value.

Q: Does coconut water help relieve hangovers? 

A: Yuppers! Coconut water is Mother Nature’s Hangover Helper! Alcohol dehydrates you and robs your body of potassium, magnesium and fluids fast. That dehydration is what leaves you feeling like total crap.

And since coconut water is a natural electrolyte beverage, it works much better than water alone.

My Secret Strategy: 

• Night Before: Drink a glass before bedtime to give your body a head start on rehydration.
• Morning After: Drink a cup first thing while it’s cold to settle your stomach and dissipate the “fuzzies.”

Of course, it’s not going to undo a night of overindulging but it sure “takes the edge off” and allows your body to recover way faster.

Q: Help me out here. What brand should I buy?

Choose brands with minimal ingredients and no added sugar.

A: Truth Bomb ahead. The brand you should buy is the one with the fewest ingredients. Literally, just “100% Coconut Water” should be listed.

Here are some recommendations if you live in the US, UK, Canada or Australia:

• The goodest one: Harmless Harvest. It's lightly processed and even has a slight pink hue. This tastes the best and is the closest you'll find to an actual coconut, but it is on the pricey side.
• The everyday brand: Vita Coco. This stuff is great, good quality, and more affordable. You'll be able to find it just about anywhere.

Also great: ZICO. They claim to be 100% pure with no added "crud."

Final Thoughts: Small Sip, Big Difference

Ok so take home message is: coconut water is nature’s hydration drink. 

Need help refueling after a workout? Coconut water. Want to level up your breakfast game? Coconut water. Sick of soda and fizzy drinks but don’t know what to drink instead? Coconut water! 

Ok so unless you want to coconut water-ify everything you eat and drink we’ll stop there. The moral of the story is health doesn’t have to be complicated or overthought. Next time you’re at the grocery store pick up a carton of 100% coconut water, try one of our “Smart Hacks” above and feel the difference yourself. Proper hydration from the inside out makes all the difference.

Healthy hydration habits can make a powerful long-term wellness difference

Time to talk to you! 

Have you tried any of these coconut water tips/tricks? Do you have a hidden gem hydration H-Tip?

Comment below. 

Let us know your favorite brand down there!

Share with the Anu Nutrition family. We read every comment, and you just might help someone else begin their Hydration Habit!