The popularity of coconut water continues to rise with much love being given to the semi-clear fluid drink especially on social media. There are also those who swear that coconut water is the best recovery drink, and some evidence shows that it may support heart health and help lower blood sugar. But is this all true? Here we break down whether coconut water is actually healthy for you.

What is coconut water?

Also known as coconut juice, coconut water is the translucent liquid inside green, unripe coconut of the Cocos nucifera plant. It has a mild coconut essence that is pleasant without a robust coconut flavor. For centuries it has been widely consumed in tropical areas as a refreshing and hydrating beverage. To make coconut water for larger scale distribution, after the liquid is extracted, it may be blended with some additives, heat treated and then aseptically packaged. You can find it in the refrigerated and shelf-stable sections of a grocery store.

Coconut water is a good source of vitamin C and potassium, providing 15 percent and 10 percent of the recommended daily amount, respectively. It also provides four percent of the daily recommended amount of magnesium. The addition of sugar varies between brands, so check labels.

What are the health benefits of coconut water?

When it comes to heart health, the potassium found in coconut water has been found to help protect against strokes. Even the DASH eating plan, originally created by the National Heart, Lung, and Blood Institute to help lower blood pressure, calls out eating more fruits (coconut is a fruit!), vegetables and dairy products due to their higher potassium content.

As for lowering blood sugar, some coconut waters do contain added sugar, which can lead to an increase of blood sugar levels. This could be an issue for someone living with diabetes. If you’re looking for to minimize added sugar, you can choose unsweetened coconut water which has about 10 grams of natural sugar per eight-fluid ounce serving. That’s much less compared to many sweetened beverages that may contain two to four times as much sugar. However, if you guzzle cups of coconut water, the sugars can certainly add up.

Is coconut water a good sports recovery drink?

Composed of 95-percent water, coconut water is certainly hydrating. But it also has numerous electrolytes including sodium, potassium and magnesium. Many sip on coconut water while playing sports to help replace lost electrolytes. For the average person, coconut water may be okay to use during exercise. However, coconut water is not the ideal drink to replenish lost electrolytes during exercise due to its lower sodium content. It’s also not the best drink for a quick boost, as it doesn’t contain that many carbs.

“Since the primary electrolyte lost in sweat is sodium, coconut water along may fall short for many active individuals during intense exercise,” says sports dietitian and certified athletic trainer Dana Angelo White, MS, RD, ATC. People who engage in prolonged or intense training would best benefit from a curated sports drink, like Gatorade, that provides optimal electrolytes and sugars for maximum rehydration and energy. “I encourage athletes to use coconut water in other beverages like smoothies, iced tea and ice pops to boost electrolyte content,” adds White.

Bottom Line: Yes, coconut water can certainly be part of a healthy eating plan. It can be used as a refreshing, lower sugar beverage and more. However, as with most food and drink, always consume in moderation.

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