Is Coconut Water Healthy?

Sharon Palmer RD

Published on October 22, 2024

From the supermarket shelf to the gym, coconut water has welcomed a fabulous fan base due to claims around its healthy hydration status and beyond. But, is coconut water healthy, really? Is coconut water healthy to drink everyday? I’m weighing in on the facts and answering your top questions on coconut water in this Ask Sharon nutrition feature.

*Coconuts for sale at a farmers market near Bangkok, Thailand.*

If you pay attention to diet trends on social media today, such as “nature’s cereal”—a combo of fruit and coconut water that draws millions of likes on TikTok, or popular sports drinks like Body Armor, which include coconut water in its ingredients lineup, you’d probably think it’s impossible to hydrate without downing coconut water. Indeed, thanks to high-profile promoting, coconut water is growing in popularity for a multitude of health benefits. But just how healthy is coconut water?

Question: What is coconut water?

Sharon’s Answer:

Coconut water is the clear liquid found inside the coconut—not to be confused with coconut milk, which is a creamy milk-like liquid produced by grating the coconut meat. Coconuts are fruits from the coconut tree, which is a member of the palm tree family and the only living species of the genus Cocos. These trees grow widely in coastal tropical regions.

Question: Why is coconut water so popular?

Sharon’s Answer:

Hailed “the dew from the heavens,” this lightly sweet tropical beverage is in the limelight for its refreshing taste and potential nutritional benefits. There are numerous coconut water brands available, including Zico, Vita Coco, O.N.E, Harmless Harvest, Bai, C2O, and the list goes on. As consumers are more interested in natural products made without added colors and ingredients, coconut water has emerged as an alternative to other hydration beverages, such as sports and energy drinks made with highly processed ingredients, such as added sugars, colors, flavors, and minerals.

Question: What is the nutrition lineup for coconut water?

Sharon’s Answer:

Coconut water is moderate in calories, and provides a good source (at least 10% Daily Value) of vitamin C, magnesium, potassium, sodium, manganese, and dietary fiber.

Coconut Water Nutrients
Serving size: 1 cup (240 g)

Calories 46
Fat .5 g (1% DV)
Carbohydrate 9 g (3% DV)
Vitamin C 5.8 mg (10% DV)
Riboflavin 0.1 mg (8% DV)
Calcium 58 mg (6% DV)
Magnesium 60 mg (15% DV)
Potassium 600 mg (17% DV)
Sodium 252 mg (11% DV)
Manganese .3 mg (17% DV)
Dietary Fiber 2.6 g (11% DV)

Note: g=grams, mg=milligrams, DV=Daily Value

*A variety of coconut water products are available in supermarkets today.*

Question: What are the health benefits of coconut water?

Sharon’s Answer:

Coconut water is nothing new; it has played a role in traditional medicine for centuries, as it was believed to treat health problems like asthma, baldness, burns, colds, fever, scurvy, tuberculosis, and more. Today’s coconut water advocates boast that it improves digestion, reduces blood-pressure, treats dehydration, clears up bladder infections, dissolves kidney stones, controls diabetes, and boosts the immune system, among other things. However, not all of these health benefits have been backed by science. Indeed, we don’t know much about coconut water’s proven health benefits.

According to a scientific review published by researchers from Singapore in the journal Molecules, coconut water does possess unique nutritional qualities. In addition to its array of sugars, vitamins, minerals, and amino acids, coconut water contains naturally-occurring phytohormones, compounds that play a role in regulating plant growth. Recent laboratory studies found that these phytohormones may have antioxidant and anti-platelet properties, anti-aging effects on human skin cells and fruit flies, and anti-cancer effects on cancer cells. One phytohormone in particular called trans-zeatin has been linked with the potential treatment of neural diseases like Alzheimer’s disease. The micronutrients found in coconut water may have potential benefits. For example, potassium can act as a mild laxative to help prevent constipation. Calcium in the diet can help prevent bone loss and lower the risk of fractures. And magnesium has many body functions, such as regulating blood sugar and blood pressure levels, and managing muscle and nerve function.

The bottom line: We need a lot more research on phytonutrients (which may vary widely) in coconut water, as well as health benefits linked to coconut water consumption, in order to translate these findings into dietary recommendations for health benefits in conditions like neurodegenerative diseases, glucose control, and infections. While emerging science points out that coconut water may have potential health benefits, it’s a stretch to believe that it’s a panacea that will cure all manner of ailments credited to coconut water.

*Coconut water is a natural liquid found in coconuts.*

Question: Is coconut water good for hydration?

Sharon’s Answer:

The major area of interest for coconut water is for hydration, in particular for rehydration related to athletic performance. The basic composition of coconut water is in line with replenishing the electrolytes of the human body excreted through sweat, such as sodium, potassium, magnesium, and calcium. Thus, coconut water might serve as a natural rehydration drink. In fact, coconut water’s electrolyte levels so closely match that of human blood that it’s been used as an emergency intravenous solution for hydration.

Around the world, coconut water has been used successfully for oral rehydration and treatment of childhood diarrhea, gastroenteritis, and cholera. Today, athletes are using coconut water as an alternative to conventional sports drinks for hydration during endurance sports, such as running and cycling. Prolonged endurance exercise can result in significant changes in the body’s water content and electrolyte concentration through the formation of sweat. It’s common for endurance athletes to lose water, sodium, and other electrolytes, such as potassium, magnesium, and calcium during training and competitions. These electrolytes play important roles in neural transmission and muscle function. One study found that coconut water was just as effective at rehydration and replacing electrolyte loss as commercial sports drink preparations. There is not nearly enough research in this area to make firm recommendations, though.

Coconut water does have good levels of electrolytes, such as potassium, calcium, and magnesium, and of course fluids—all for a modest amount of calories. Staying hydrated is important for all of us—it can help keep our joints lubricated, regulate our body temperature, deliver nutrients to cells, and improve sleep quality and mood. Experts suggest you drink 11 cups of liquid per day if you’re a woman and 16 cups a day if you’re a man. For regular everyday activities, you probably don’t need to worry about supplementing electrolytes, as these can be obtained in a balanced healthy diet and water will provide enough fluids for good hydration. However, if you’re an endurance athlete or are recovering from a recent bout of flu or diarrhea, coconut water may offer optimal hydration for only 46 calories per glass, offering a better option than today’s pumped up, artificially dyed and sweetened energy drinks. Just don’t attribute coconut water with a multitude of hyped-up benefits that haven’t yet been borne out by science.

Interested in coconut recipes? Check out my top 10 recipes featuring coconut, such as coconut milk or shredded coconut.