What is coconut water?
Coconut water is known as the "life fluid." It's, however, more than just a naturally sweet refresher; it contains a wide range of essential nutrients that many people lack. Coconut water has no calories and no fat.
Coconut water and coconut milk are not the same; coconut milk is made from an emulsion of grated mature coconut meat.
Coconut water is usually used as a beverage and treatment for dehydration caused by diarrhoea or exercise. It's also being tested for high blood pressure and improving athletic performance.
Coconut water is a popular summer beverage for cooling down. During the hot summer months, people enjoy drinking fresh coconut water.
And we're sure you do too.
It keeps you invigorated throughout the day and helps you beat the summer heat. But did you think coconut water was just a summertime refreshment? It's about time you reconsidered.
What are the benefits of drinking coconut water?
Drinking coconut water can help keep you hydrated while being low in calories and devoid of fats and cholesterol. The next time, think of the many benefits before you sip your coconut water.
1. Electrolyte and nutrient-rich
Natural electrolytes are found in coconut water. According to Food DataCentral, 1 cup contains 600 milligrams (mg) which is 16% of the recommended requirement (DV). Potassium is essential for the body, aiding kidney function and muscular contractions.
Coconut water might be a healthy alternative to sports beverages like Gatorade. While coconut water has more potassium than the average sports drink, it contains less sodium, the primary electrolyte lost via sweat.
Furthermore, it has fewer carbs than typical sports beverages. This implies that it may not give enough energy during a solid or extended workout but can aid in re-hydration afterwards.
One cup (240 ml) has 60 calories
| Carbohydrates | 15 gms |
| Sugar | 8 gms |
| Calcium | 4% of the daily value |
| Magnesium | 4% of the daily value |
| Phosphorus | 4% of the daily value |
| Potassium | 15% of the daily value |
2. Hydration with little calories
According to Food DataCentral, one cup of coconut water has 45 calories.
And according to the Academy of Nutrition and Dietetics, it's an excellent alternative to beverages such as sodas and juices, which are often rich in calories, sugars, and carbs.
If you don't like the taste of plain water, then coconut water may be just what you need.
A good rule of thumb is to refill your body with half a litre of fluid for every 0.5 kgs of weight lost during activity, whether coconut water, a sports drink, or water.
Staying hydrated could help,
- Increase energy levels
- Aid digestion
- Enhance cognition
- Alleviate joint pain
- Control weight
- Maintain body temperature
- Minimise the frequency of headaches
- Enhance heart health
3. Helps with weight reduction
Fresh coconut water is helpful in weight loss and management, and it has fewer calories than other weight-loss beverages such as soda or juice. Because coconut water is a fantastic substitute for sugary drinks, totally replacing them with coconut water may aid in weight management and hydration.
4. Diabetes management
Coconut water has been shown in studies by PubMed Central to help regulate blood sugar levels and reduce diabetic symptoms. It includes manganese, which has increased insulin sensitivity and reduced blood sugar levels.
Another added blood sugar advantage of coconut water is that it contains magnesium, which may improve insulin sensitivity and lower blood sugar levels in persons with Type 2 diabetes and pre-diabetes.
5. May aid heart health
Drinking coconut water may help to avoid heart disease. Because it's high in potassium, it may help control cholesterol levels in the blood and enhance heart health. Furthermore, coconut water aids in the increase of good cholesterol (high-density lipoprotein), which lowers the risk of numerous heart diseases.
6. Antioxidant-rich
Antioxidants in coconut water help to counteract oxidative stress and free radicals.
While various researchers have been conducted throughout the years to investigate the antioxidants in coconut water, only a few have included human volunteers.
One of the most recent research studies published by the Global Institute of Research and Education in 2016, discovered that the high antioxidant content of coconut water helped lower cholesterol markers in rats.
7. Benefits to kidney health
Drinking coconut water daily may benefit kidney health. According to 2018 research by BioMed Research International, coconut water helped individuals eliminate more citrate, potassium, and chloride in their urine, indicating that coconut water may help loosen stones or prevent them from developing.
According to 2021 research by PubMed Central, researchers discovered similar benefits in rats. They also reference previous research suggesting that coconut water may help reduce kidney damage caused by diabetes.
8. Healthy skin
According to a preliminary 2017 study by PubMed Central, coconut water's antimicrobial qualities may also help fight against acne. Coconut water can also help your antioxidant system by neutralising the effects of free radicals.
9. May prevent urinary tract infections (UTIs)
Coconut water is a diuretic; therefore, it may help prevent urinary tract infections (increase urine output). As a result, it may be beneficial to flush out toxins through urine. It causes you to urinate frequently, which is how your urinary infection may clear up.
10. A promising hangover cure
Coconut water is isotonic by nature and absorbs faster and more effectively than non-isotonic liquids. As a result, you recover faster from hangover. It's high in minerals (potassium and magnesium) that your body lacks.
11. Drinking it while pregnant
Coconut water can be consumed during pregnancy, provided it has been refrigerated and has not expired.
Coconut water's electrolytes may help restore those lost during morning sickness, and its minerals may aid the growing foetus.
Anyone concerned about drinking coconut water while pregnant should speak with a healthcare practitioner who can offer specialised advice.
Health benefits of drinking enough water
1. Enhances physical performance
Physical performance might decrease if you are not well hydrated.
This is especially critical during strenuous activity or in hot weather.
According to PubMed Central, dehydration can impact even if you lose 2% of your body's water content. However, it's not uncommon for athletes to lose up to 10% of their body weight from sweat.
This can lead to changes in body temperature control, diminished motivation, and fatigue. It can also make physical and mental exercise feel far more difficult.
Hydration has been proven to prevent this and may even lower the oxidative damage that happens during high-intensity exercise. This is hardly unexpected, given that muscle is approximately 80% water.
If you work out vigorously and sweat a lot, staying hydrated might help you perform at your peak.
2. Significantly influences energy levels and brain function
Your level of hydration has a significant impact on your brain.
Even slight dehydration, such as losing 1–3% of body weight, can affect several areas of brain function.
Researchers discovered that 1.4% fluid loss after exercise impacted mood and focus in a study of young women published in the Journal of Nutrition. It also increased the incidence of headaches.
Many members of the same research team did a comparative study with young males. They discovered that 1.6% fluid loss harmed working memory and increased emotions of anxiety and stress.
Many other studies, from children to the elderly, have found that minor dehydration can negatively impact mood, memory, and cognitive performance.
3. May relieve constipation
Constipation is a common condition characterised by infrequent bowel motions and difficulty passing stool.
Increasing fluid intake is frequently advocated as part of the therapy strategy, and some evidence supports this.
According to a PubMed Central study, insufficient water consumption appears to be a potential risk for constipation in both younger and elderly.
Increased hydration may help in the reduction of constipation. Coconuts may be especially good for people suffering from constipation.
Studies have found a coconut rich in magnesium and salt to enhance bowel movement frequency and regularity in those who suffer from constipation.
4. Could prevent and treat headaches
According to PubMed Central, dehydration can cause migraine headaches to certain people.
According to research, a headache is one of the most common symptoms of dehydration.
Furthermore, several studies have suggested that drinking water might help reduce headaches in people who get them frequently.
According to Oxford Academic research of 102 males, an additional 50.7 ounces (1.5 litres) of water per day led to significant improvements on the Migraine-Specific Quality of Life Scale, a points system for migraine symptoms.
Furthermore, 47% of men who drank more water experienced headache relief, but only 25% of men in the control group reported this benefit.
5. It might aid in the treatment of kidney stones
Kidney stones are mineral crystal clusters that form in the urinary system and cause pain.
Kidney stones, which form in the kidneys, are the most common.
There is minimal evidence that water/ coconut water consumption might help prevent kidney stone recurrence in persons who previously had them.
Increased fluid consumption increases urine flow via the kidneys.
Because the concentration of minerals is reduced, they're less prone to crystallise and form clumps.
Water may also help inhibit stones' formation, although further research is needed.
6. Helps to avoid hangovers
A hangover is a set of unpleasant symptoms that occur after consuming alcohol.
Alcohol is a diuretic, which causes you to lose more water than you take in. This can result in dehydration.
Although dehydration isn't the primary cause of hangovers, it can result in symptoms such as thirst, weariness, headache, and dry mouth.
Drinking a glass of water between drinks and drinking at least one large glass before bed can help decrease hangovers.
7. Can help with weight loss
Drinking enough water, including coconut water, can aid in weight loss.
This is because water may promote satiety while also increasing metabolic rate.
According to some studies, increasing your water consumption can help you lose weight by slightly improving your metabolism and increasing the number of calories you burn daily.
According to 2013 research by PubMed Central, 50 overweight young women found that drinking an additional 500 ml of water three times per day before meals for eight weeks resulted in substantial decreases in body weight and body fat compared to their pre-study measures.
Tips for drinking coconut water
Here are a few things to consider before having coconut water.
Check the label
Choose 100% coconut water products with no additional sweeteners or preservatives. Alternatively, get your coconut water from a local vendor rather than a store.
Drink it after exercise to re-hydrate
Enjoy it at any time of day
You may consume coconut water either on an empty stomach or with food.
Combine it with other beverages
If you don't like the flavour of coconut water, try combining it with sparkling water or incorporating it into smoothies.
Take it cautiously if you have chronic renal disease or take an ACE inhibitor
These people must restrict their potassium intake.
If you are pregnant, it's generally safe. Just consult with your medical practitioner.
How to choose the best coconut water?
These are the essential considerations for choosing a tender coconut:
Choose a good vendor
The seller must be physically strong to chop the coconut efficiently. A weak individual may be unable to work efficiently on the coconut, resulting in water loss.
Tender coconut size
Make sure they're not too small. The small ones contain hardly any water, and the large coconut does not imply more water. An overripe coconut will have the least amount of water. As a result, always go with the medium option.
Color of the husk
It should be green with no grey areas or stripes. Avoid those with grey, yellow-green, or brown areas because they're more likely to be ripe or stale and contain less water. Too many grey patches on the surface indicate that the coconut has become overripe.
Don't let the seller choose
Vendors usually choose the first one they come across. Perhaps there is a better one nearby. Look around and choose one for yourself.
Set the price ahead of time
Coconut dealers charge different prices depending on size and other factors. As a result, always set the price ahead of time.
When taking a parcel
If you let the seller, choose the tender coconut, always tell him it's for immediate consumption, then later tell him it's for a parcel. This way, you'll get the best price for the coconuts.
Coconut water side effects
When consumed as a drink, coconut water is safe for most individuals. Some people may experience fullness or stomach upset as a result of it, and however, this is unusual. In large quantities, coconut water may induce excessive potassium levels in the blood, resulting in renal problems and an erratic heartbeat.
Coconut water seems safe for children as well.
- Cystic fibrosis: People suffering from cystic fibrosis could have lower salt levels in their bodies. And some people who have this condition might need fluids or pills to increase their salt levels, particularly sodium.
In this case, coconut water isn't a good option for people with cystic fibrosis as it contains less sodium and more potassium.
- High potassium levels in the blood: As coconut water has high potassium levels, you should avoid consuming it if you already have high potassium levels in your blood.
Conclusion
Coconut water is a great drink that is rich in electrolytes, natural, and refreshing, and can benefit your heart, regulate your blood sugar levels, improve kidney function, and help keep you hydrated following a workout or illness.
While more controlled studies with human subjects are required to verify the validity of many of these attributes, the evidence so far is positive.
FAQ's
What happens if I drink coconut water every day?
What are the disadvantages of coconut water?
1· It has diuretic properties
2· It's not recommended for athletes
3· People who have allergies should avoid it.
4· Blood sugar levels may rise.
5· It can cause low blood pressure
6 ·Could lead to electrolyte imbalance
How much coconut water should you drink per day?
What happens when you drink coconut water for seven days?
Your energy will be increased, as will the synthesis of thyroid gland hormones.
