FYI:The Truth About Coconut Water

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The Truth About Coconut Water

By Kathleen M. Zelman, MPH, RD, LD

WebMD Expert Column

Low in calories, naturally fat- and cholesterol free, more potassium than four

bananas, and super hydrating - these are just a few of the many benefits

ascribed to America's latest health craze: coconut water.

Dubbed " Mother Nature's sports drink " by marketers, the demand is skyrocketing,

propelled by celebrity and athlete endorsements and promises to hydrate the body

and help with a whole host of conditions, from hangovers to cancer and kidney

stones.

But is coconut water capable of delivering on all the promises or is it hype?

What Is Coconut Water?

Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily

digested carbohydrate in the form of sugar and electrolytes. Not to be confused

with high-fat coconut milk or oil, coconut water is a clear liquid in the

fruit's center that is tapped from young, green coconuts.

It has fewer calories, less sodium, and more potassium than a sports drink.

Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams

sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium compared to

Gatorade, which has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium,

and 13.75 mg of sodium.

Better Than Some Sugary Drinks

Coconut water has less sugar than many sports drinks and much less sugar than

sodas and some fruit juices. Plain coconut water could be a better choice for

adults and kids looking for a beverage that is less sweet. But don't overdo it,

says Lillian Cheung, DSc, RD, of Harvard School of Public Health. " One 11-ounce

container has 60 calories and if you drink several in one day, the calories can

add up quickly, " Cheung says.

Some Athletes Swear By It

Professional tennis player Isner credits coconut water with keeping him on

his feet for his epic 11-hour marathon Wimbledon tennis win. " It is super

hydrating and has kept me going in long matches and prevented me from cramping

even in the hottest and most humid conditions, " Isner says.

He drinks a mixture of coconut water and water the night before a match in

difficult heat conditions and routinely mixes a cocktail of coconut water and

sea salt for on-court hydration and mixes it with protein powder for post-match

recovery.

Coconut water may be better at replacing lost fluids than a sports drink or

water -- as long as you enjoy the taste. A study recently published in Medicine

& Science in Sports & Exercise shows that coconut water replenishes body fluids

as well as a sports drink and better than water but the athletes preferred the

taste of the sports drinks.

Sports nutritionist , MS, RD and author of s Sports

Nutrition Guidebook says coconut water won't rehydrate the body unless you can

drink plenty of it. If you enjoy the taste and can tolerate large amounts, it

could help keep you hydrated.

A 2007 study shows coconut water enhanced with sodium was as good as drinking a

commercial sports drink for post-exercise rehydration with better fluid

tolerance. Another study reported that coconut water caused less nausea,

fullness, and stomach upset and was easier to consume in large amounts during

rehydration.

What Experts Say

Staying hydrated is one of the most important things for recreational and

professional athletes. And if the taste of coconut water helps you drink plenty

of fluids, it is a fine choice for most people but may not be for those in

prolonged physical activity.

Coconut water is low in carbohydrates and sodium and rich in potassium, which is

not exactly what athletes need when exercising rigorously, says .

" Whether you choose a sports drink, coconut water, or plain water, they all work

to keep your body hydrated. The challenge is when you exercise strenuously for

more than three hours in the heat and lose lots of body fluids, you need easily

absorbed carbs for quick energy and to replace lost electrolytes like sodium and

potassium, " says.

Neither coconut water nor sports drinks contain enough sodium or carbs for the

heavy perspirer. " Supplement with a quick source of energy like a banana or some

raisins and a handful of pretzels to provide nutrients to replenish your

stores, " says.

Recovery starts before exercise begins. " Most people don't need to worry about

calories, potassium, or sodium. Eat a bagel with peanut butter to get food into

your system before and drink plenty of water during exercise, " says. If

you exercise for prolonged periods, she suggests eating salty pretzels and

raisins or other portable sources of energy

Bottom Line

There are some health benefits to consuming coconut water. It's an all-natural

way to hydrate, reduce sodium, and add potassium to diets. Most Americans don't

get enough potassium in their diets because they don't eat enough fruits,

vegetables, or dairy, so coconut water can help fill in the nutritional gaps.

Beyond that, the scientific literature does not support the hype that it will

help with a laundry list of diseases. " There is a lot of hype about coconut

water, yet the research is just not there to support many of the claims and much

more research is needed, " says Cheung.

Coconut water is fine for recreational athletes -- but so are plain water or

sports drinks. In general, most adults don't exercise strenuously enough to need

sports drinks or coconut water because good, old-fashioned water works just

fine.

If you enjoy the taste and your budget allows it, coconut water is a nutritious

and relatively low-calorie way to add potassium to your diet and keep you

well-hydrated.

Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and

conclusions are her own.

'Real tears are not those that fall from your eyes and cover your face,

but that fall from your heart and cover your soul.'

~Be Blessed, Sugar