Coconut water, the clear liquid found at the centre of young, green coconuts, has been a fixture in health-conscious fridges for a few years now. And its popularity doesn’t look to be slowing down. In 2020, the worldwide market value of coconut water was projected to near $4.25 billion, according to Statista. In 2023, this figure is expected to roll up to $8.3 billion. Yuh. A staple for many, coconut water, like protein powder and pre-workout supplements, can help to support your health and nutrition journey. Let’s get into how, why and when.
1. Coconut water is rich in electrolytes
Coconut water’s rise to fame in the world of post-workout drinks is due to its high potassium and electrolyte count.
‘Coconut water is a good source of sodium and potassium, two key electrolytes lost through sweat during exercise that are vital for maintaining fluid balance in the body,’ says Hope.
She notes, however, that coconut water does contain more sugar and calories than H20, and so advises drinking in moderation or to ‘try mixing it with water if you’re gasping.’
2. Coconut water is high in antioxidants
The fresher your coconut water, the higher the level of antioxidants – so try to avoid the more processed and heat pasteurised versions.
‘Coconut water is a source of vitamin C and so does contain some antioxidant properties,’ nutritionist Jenna Hope tells WH. ‘Antioxidants donate an electron from their outer shell to stabilise free radicals which would otherwise cause damage to other cells.’
‘I wouldn’t recommend coconut water as your main source. Try focusing on getting your antioxidants from fruits and vegetables of varying colours.’ Everything in moderation, people.
3. Coconut water could help to lower your cholesterol
Research indicates coconut water could be helpful when it comes to decreasing cholesterol. Studies show the effects are similar to those of lovastatin, a cholesterol medication that reduces build up in the arteries.
4. Coconut water may help your kidneys out
Early research suggests that coconut water may have beneficial effects on renal function and prevention of stones, but those with chronic kidney disease should avoid drinking large amounts due to the high potassium content.
5. Coconut water has acne-fighting powers
Acne or breakout-prone skin? ‘Coconut water can decrease the excess oils on your skin which reduces breakouts’, according to registered dietitian Stacey B. Schulman. She goes on to say that coconut water, ‘acts an anti-inflammatory, detoxifier and an anti-microbial – all of which work to decrease incidences of acne.’
6. Coconut water has some anti-ageing properties
Dermatologist Dr Erin Gilbert notes the vitamins in coconut water have been ‘shown to decrease the rate of skin ageing, allowing the skin to repair and restore itself more effectively.’ Urm, hello #NOTOX.
The proteins present are the ones responsible for encouraging cell growth and cell activation.
7. Coconut water could help to maintain your bones and teeth
One glass (240g) of coconut water contains 57.6mg of calcium aka the best pal of your bones and teeth.
‘Coconut water does contain some calcium and so will contribute to supporting teeth and bones,’ says Hope. ‘Although it’s important that you ensure you’re consuming a range of calcium sources as coconut water isn’t as high as some others, such as dairy, nuts, soya or fortified products.’
8. Coconut water is a delicious alternative to the 3pm fizzy drink craving
Looking for a healthy soft beverage? Then get yourself a glass of coconut water. It’s certainly more beneficially healthy than a glass of fizzy pop.
For example, in a 330ml can of Fanta Orange, there’s 15g sugar whereas (depending on the brand) coconut water has around 8g. Not sugar-free but naturally occurring, which is usually the better option to plump for.
9 Coconut water might help your sore hangover head
Woken up feeling like that final glass wasn’t the best idea you’ve ever had? (Don’t worry, we’ve been there.)
Do your hungover self a favour and have a large glass of coconut water. It’s full of potassium which will help you feel hydrated again and it’s non-acidic, so it won’t upset your stomach after a “lively” evening.
10 Coconut water eases heartburn
Drinking coconut water eases acid reflex by promoting pH balance in the body. A glass half an hour after a meal gives relief from acidity.
11. Coconut water is widely available
