Check out this all-natural way to boost your electrolytes

Electrolytes are essential minerals that we need to maintain our hydration levels and for our muscles to work optimally. If you’re already eating a varied, balanced diet, you should be getting electrolytes from the food and drinks you consume, but if you’re a keen exerciser or you’ve been unwell, you may need a boost.

One of the best ways to restore electrolytes is to drink coconut water because it’s a natural source of minerals, including potassium, calcium and magnesium. With a slightly sweet flavour, coconut water is highly palatable and some studies even suggest it may be as useful as a sports drink for rehydration. Read on to discover more…

What is coconut water?

Coconut water is the clear liquid found inside green, immature coconuts. The young coconuts are favoured for their water as it is tastier, more plentiful in volume and easier to access. Varieties of coconut yield slightly different flavours, depending on where they are grown.

Coconut water differs in its taste and nutrition to coconut milk and oil, both of which are made from the flesh of the coconut. When buying coconut water, look for a product made with 100% coconut water, with no added sugars (such as fructose).
Benefits of coconut water include:

• Natural way to restore electrolytes
• May have protective properties
• May help manage blood sugar levels
• May help manage blood pressure
• May help prevent kidney stones
• May be as effective as a sports drink
• May support exercise performance

Discover our full range of health guides including the health benefits of coconut milk, how healthy coconut oil really is and the benefits of coconut flour.

Top health benefits of coconut water

1. Natural way to restore electrolytes

Coconut water is a natural source of electrolytes, including potassium, magnesium and calcium, with some sodium, although at low levels. Some of us, especially those who are keen exercisers don’t always get enough of these important electrolytes, so we may need to replenish them. In terms of our health, electrolytes play a key role in supporting our heart as well as our skeletal and muscle function.

It’s worth saying that although a 100ml serving of coconut water may contribute anywhere between 165-250mg of potassium, when you compare this to an average avocado, banana or potato it’s not a large amount. So don’t forget to include the plentiful supply of other potassium-rich foods that are likely to be cheaper and more readily available than coconut water.

2. May have protective properties

Research using animal models suggests that coconut water contains compounds that have a protective antioxidant effect. Two of the plant compounds that have these effects are shikimic acid and caffeic acid, and the benefits they give appear to range from decreased cholesterol markers to improvements in liver health. That said, to date there have been no human studies to replicate these findings, so it’s too early to say whether the same benefits may be relevant for us.

3. May help manage blood sugar levels

Animal studies suggest that coconut water may help manage blood sugar levels and reduce the damaging effects of a process called oxidative stress associated with conditions like diabetes. Being a source of magnesium may also contribute to coconut water’s benefits, because magnesium helps manage blood sugar levels, especially among those with diabetes. Again, although animal studies appear encouraging, more research is needed to evaluate these effects in humans.

4. May help manage blood pressure

Thanks to its potassium contribution, coconut water may be useful for lowering blood pressure, in those with high blood pressure, but more research is needed to validate these findings.

5. May help prevent kidney stones

Adequate fluid intake is important to avoid kidney stones; these stones are created when compounds like calcium and oxalate combine to form crystals. Studies suggest that drinking coconut water not only reduces the number of stones, but may prevent them from sticking to the kidneys and urinary tract.

6. May be as effective as a sports drink

Some believe coconut water is on a par with the electrolyte balance found in many isotonic sport drinks. This is because it contains carbohydrate in the form of glucose (a simple sugar) combined with electrolyte minerals like potassium and sodium – two key components typically found in commercial sports drinks. That said, sodium levels will be lower in coconut water, this suggests it may not be the ideal choice if you partake in prolonged and extensive activity.

As a source of electrolytes, coconut water may be a useful post-exercise drink; however, given the research to date is inconsistent, most recreational exercisers are likely to achieve as much benefit from plain water. More controlled studies involving humans are needed to confirm many of coconut water’s alleged properties, but if you wish to improve hydration while adding an additional source of potassium to your diet, coconut water may be a tasty option.

7. May support exercise performance

It has been suggested that consuming coconut water may improve endurance and athletic performance. One study found that drinking coconut water prior to exercise improved the capacity to exercise in a high-temperature environment. Another found that coconut water drunk post-exercise helped rehydrate in a similar way to a carbohydrate-electrolyte sports drink, but failed to have a significant impact on exercise performance.

Nutritional profile of coconut water

A 100ml serving of coconut water (ready to drink) provides:

• 18Kcal / 75KJ
• 0.2g Protein
• 0.0g Fat
• 4.5g Carbohydrates
• 4.1g Sugar
• 165mg Potassium

Commercial products will vary, with sugar levels ranging from 3-7g (about 1 tsp) per 100ml. It’s not unusual for a 330ml serving of branded coconut water to provide over 15g sugar (roughly 3 tsp).

Is coconut water safe for everyone?

For the majority of people, coconut water is generally recognised as safe. However, if you have renal failure or a kidney condition that requires you to manage your potassium intake, it may not be an appropriate source of regular hydration. Coconut water is also a source of simple carbs, so if you’ve been diagnosed as pre-diabetic or diabetic, check with your GP or registered dietitian before adding significant quantities to your diet. Allergic reactions to coconut are rare – contact dermatitis and sensitisation to the tree pollen is more common.

Overall, is coconut water a good source of electrolytes?

Yes, if you want to restore electrolytes, coconut water may be a useful addition as part of a varied, balanced diet. This is because it’s a healthier and more natural alternative to many sugary sports drinks. It may also be useful for rehydrating after illness. That said, for those with a kidney condition or who have been advised to manage their potassium or sodium levels it may not be the ideal choice. If you do choose to drink coconut water, check labels and avoid those brands with added sugar.

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