Whether you turn to seltzer water or sports drinks, it can be fun to find new, exciting drinks to help you stay hydrated. But when you’re craving something different than regular water, there’s a popular alternative more people have been turning to: Coconut water.
Coconut water is rising in popularity on TikTok and other social media once more as an effective natural flavor enhancer in mocktails, cocktails, and coffee, among many other popular drinks. It’s not too sugary, not too bold, and enhances flavor instead of watering down drinks.
Plus, on its own, it’s often compared to sports drinks and other electrolyte-packed artificial beverages. Is it a better option than sports drinks? Does it actually pack more of a nutritional punch than regular water? Let’s dig into the hydration qualities of coconut water.
What Makes a Drink Hydrating?
Hydrating beverages come in all shapes and sizes, according to Joanna Gregg, a registered dietitian with MyFitnessPal.
“Based on a study comparing the hydrating effects of certain beverages, total volume and nutrient composition are what ultimately determine how hydrating a beverage is.”
Basically, this means that “beverages with small amounts of carbohydrates, protein and/or fat were more hydrating than water.” For example, according to the study, milk is actually one of the more hydrating drinks on the market.
But, for the amount of hydration humans require, it isn’t nutritionally recommended to consume that much milk every day. For long-term sustainable hydration, water is still the way to go, says Gregg.
Electrolytes also play a big role in hydration “Electrolytes, specifically sodium and potassium, are minerals that help our bodies achieve balance to maintain blood pressure, regulate heart contractions, and more. They preserve optimal homeostasis for a variety of bodily functions,” Gregg says. “Consuming electrolytes helps you stay hydrated by helping your body retain the correct amount of fluids.”
Depending on your activity level, you may not need to go crazy with replenishing your electrolyte, according to Gregg. “Unless you’re losing large amounts of electrolytes via excessive perspiration or illness,you probably don’t need to worry about it.”
Nutritional Profile of Coconut Water
One of the many benefits of coconut water is its natural electrolyte balance. “Coconut water has been touted as nature’s sports drink because of its high levels of natural electrolytes such as potassium, sodium and magnesium, all of which help replenish lost nutrients,” Gregg says.
Along with its high water content and natural sugars, coconut water is a good option for someone looking for a refreshing beverage that’s different from regular water. According to the MyFitnessPal app, one cup of coconut typically water contains:
- 46 calories
- 8.9g carbs
- 0.5g fat
- 1.7g protein
- 252mg sodium
- 6.3g sugar
- 2.6g fiber
Gregg does advise that while coconut water is a great boost of electrolytes and other good things, foods like fruits and vegetables should still be your number one priority. “It is important to get most of the nutrients coconut water provides through the consumption of fruits and vegetables, which have other added benefits like fiber and a large variety of vitamins and minerals.”
Is Coconut Water Hydrating?
We know coconut water is a great boost of electrolytes, but is coconut water as hydrating as regular water? Gregg’s answer: mostly not, but it depends.
“No research has found coconut water to be more hydrating than water or other electrolyte beverages,” Gregg says. “Water is still the gold standard of hydration. Without excess fluid losses most people can rely on water and a well balanced diet for hydration and electrolyte consumption.”
Like Gregg said earlier, unless you are losing a lot of fluid either through sweating during a long workout, or illness, you’re likely not going to be in dire need of replenishing electrolytes. In the case of coconut water vs. water, water will still be your go-to. “The bottom line is that your body is pretty good at managing most of this all on its own.”
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Coconut Water vs. Other Hydrating Drinks
Coconut water still has a leg up on sports drinks due to its natural qualities, but there are certain cases where sports drinks might be the better option.
Coconut water doesn’t have as much sodium as is found in many sports drinks. “It’s likely lacking in the amount of sodium needed after long durations of sweating and exercise that is typically found in traditional sports drinks,” Gregg says.
In cases where you are losing a lot of electrolytes, such as a long and intense workout, it is best to turn to those sports drinks to make sure you are replenishing all the fluids you lost. Sports drinks have about roughly 500 mg of sodium (varies on the brand/variety), whereas coconut water has between 30-60 mg sodium. Regular water sodium levels vary, but are traditionally at very low levels: less than 20 mg per liter.
You can base your beverage choice on your activity level. If you’re working up a sweat, opt for a sports drink. If you’re taking things easy and not doing a lot of strenuous physical activity, stick with drinking water. If you find yourself doing light activity, like a quick workout, brisk walk, or just want to try something new, there’s plenty of opportunities to incorporate coconut water in your diet.
When to Choose Coconut Water
Coconut water is a very versatile beverage: you can enjoy it on its own, or mixed in with another drink.
As mentioned, it’s recently become popular as a mixer for mocktails and cocktails, and as a replacement for fruit juices in different beverages. “If you are looking for a lower sugar alternative to high carbohydrate beverages and fruit juices, then coconut water could be a refreshing replacement,” Gregg says. “Or if you are just looking for an occasional tastier hydration method, coconut water can be a quick, on-the-go option.
“For a small nutrient boost, try freezing coconut water into ice cubes and enjoying it with your water. You can also try adding it to your favorite smoothie recipe in place of juice to lower the sugar amount.”
Even though it’s easy to use in so many ways, there are times to stay away from it. “Due to the high levels of potassium in coconut water, anyone with altered kidney function should use caution or avoid these products,” Gregg advises.
“Plus, athletes who lose large amounts of sweat via endurance exercise or people who experience excessive fluid loss from outdoor labor or sports would benefit from an electrolyte replacement that contains more sodium.”
Frequently Asked Questions
Should you use coconut water in coffee?
Coconut water is a lot more nutritious than many other coffee additions, such as creamer and high sugar syrups. It’s a great replacement!
Are the hydrating qualities of coconut water impacted if you heat it up (ie, use it in hot coffee?)
There’s no evidence to support that claim. So if you feel like using coconut water in hot coffee, go for it.
Is coconut water different from coconut milk?
Yes. Coconut water is a product made from the liquid inside the coconut, whereas coconut Milk is a liquid extracted from the grated pulp of the coconut. Coconut milk is used more for cooking than drinking due to its high fat content and creamy texture.
How MyFitnessPal Can Help
If you’re unsure how your favorite drinks (or meals!) impact your health and fitness goals, you can start tracking your food and nutrition.
When you log what you eat and drink, you help unlock nutrition information—think: calories, and grams of sugar and fat (and yes, sodium too!). This can help you pinpoint eating habits that may impact your progress toward nutrition and weight management goals.
With one of the largest food databases (over 20.5 million foods!), logging food, drinks, and reviewing nutritional values is as easy as a few taps on the MyFitnessPal app.
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