Benefits of Coconut Water: Nourishing Hydration and Wellness

With the Summer season just around the corner, we consistently look for healthy and refreshing beverages to beat the scorching heat. Coconut water beats all your staple sugary and carbonated drinks. Not only is it refreshing and tasty, coconut water also has some amazing overall health benefits. Being a tropical fruit, coconut water is consumed naturally as well as packaged and exported globally. The modern tales of Ayurveda account for coconut water as one of the best beverages for aiding digestion and rejuvenating the lost electrolytes in the body.

This article will explore more about the health benefits of coconut water and simplify its nutritional facts for you.

Coconut Water – Nutritional Facts

Before exploring the benefits, knowing about the vitamins and minerals in coconut water is crucial. The best thing about coconut water is the nutritional and electrolyte balance in the liquid. A glass of coconut water (250 g) contains the following:

• Calories – 44 kCal
• Fat – 0 g
• Carbohydrates – 10.4 g
• Sodium – 64 mg
• Fiber – 0 g
• Protein – 0.5 g
• Sugar – 9.6 g
• Potassium – 404 mg
• Vitamin C – 24.3 mg

Besides these, coconut water also contains trace amounts of Magnesium and Iron. It is also enriched in cytokinins, amino acids, and manganese making it a great inclusion for your overall well-being.

What are the Benefits of Coconut Water?

The health benefits of coconut water are quite diverse. Not only is it great for your energy rejuvenation but also for glowing skin. Coconut water also has equally promising benefits for your internal physiological functions. Let us explore them in detail:

1. Boosts Energy Levels

You will often encounter gym and exercise enthusiasts, including coconut water as a pre or post-workout drink for the right reasons. The homogenous minerals, electrolytes, and potassium levels rejuvenate and boost energy levels almost instantly after a sweaty workout session. Compared to store-bought energy or sports drink, natural coconut water has less sugar and hydrates the body well. In addition, the electrolytes and potassium levels in coconut water aid in muscle recovery, thereby boosting the overall energy levels.

2. Promotes Weight Loss

Weight loss is a subjective and non-linear journey. Some days, you can quickly shed those excess pounds, while others can be tedious. However, coconut water is a healthy weight loss-aiding beverage as compared to other sugary drinks. Coconut water has less sugar than the highly processed drinks that you buy from the market. A glass of coconut water contains approximately 44 calories, which is far less than the carbonated energy drinks. But, can we drink coconut water on an empty stomach for weight loss? This is quite a subjective choice. However, we’d recommend keeping a glass or cup of coconut water for mid-day hydration instead of starting your day with it.

3. May have Antioxidative Benefits

Surprisingly enough, coconut water has benefits in reducing free radical damage in the body. A pre-clinical trial found that the antioxidants in coconut water modify the free radicals in the body to reduce their impact on your health. Besides this, coconut water has liver-protective properties, especially in patients with liver damage with no former treatment. Not just antioxidants, coconut water, has equally promising benefits in reducing the high cholesterol markers in the bloodstream.

4. Manage Blood Glucose Levels in Diabetics

Type-2 diabetes is becoming a global concern. While people do reach out for store-bought sugary drinks or “sugar-free” alternatives, none of them do good for their condition. Despite having some sugar in it, natural coconut water has promising benefits in regulating elevated blood glucose levels in patients with diabetes. Pre-clinical trials suggest promising effects of coconut water in reducing blood glucose levels. However, the results are not conclusive yet. Besides low-sugar levels, coconut water has magnesium, which improves insulin sensitivity in diabetic patients.

5. Improves Heart Health

Safe to say that coconut water protects not one but multiple internal organs, including the heart. Coconut water consumption has direct ties with cholesterol management in the bloodstream. Also, it can manage elevated blood pressure and reduce the excess triglyceride levels in the bloodstream, both of which have poor impacts on cardiovascular health. Daily or occasional drinking of coconut water has directly impacts the production of high-density lipoprotein in the bloodstream, thereby protecting the heart in the long run.

6. Prevent Kidney Stones

Kidney stones develop due to excess deposition of calcium, oxalate, and other elements that cluster together to form crystals in the kidney. Despite what you think, the condition affecting 12% of the world’s population, it is an extremely painful experience. Studies indicate that not just water but regulated drinking of coconut water directly relates to managing kidney stones in patients. Not just as a cure, coconut water is also highly potent in preventing kidney stones in the first place. Coconut water flushes out excess elements of potassium, citrate, and chloride from the system, reducing the incidence of kidney stones.

7. Promotes Digestion

The manganese levels in coconut water promotes the digestive processes and regulates the bowel movements in the body. Also, optimal hydration with trace dietary fibers in coconut water supports proper digestion of the ingested food. It is ideal for patients with acid reflux and reduces bloating and abdominal discomfort risks.

8. Potent Source of Hydration

Besides water, coconut water is a highly promising source of hydration. If you aren’t the biggest fan of plain water, the slightly sweet and nutty flavor of coconut water can be a refreshing change. Coconut water also has high levels of nutrients in it, which is a lot healthier compared to the artificial flavoring agents that you get in store-bought juices. Try to opt for natural coconut water out of the shell instead of packaged or bottled coconut water.

9. Might Detox the Body

The optimal antioxidant levels in coconut water regulate the kidney and liver functions in the body, thereby eliminating the toxins in the body. The combination of Vitamin C, other antioxidants, and hydrating formula of coconut water improves the natural body functions and improves skin appearance. Coconut water also improves collagen synthesis in the body, thereby reducing the appearance of fine lines and wrinkles on the skin.

10. Reduces risks of Urinary Tract Infection

Accumulated urine or toxins in the urinary tract leads to bacterial growth, thereby contributing to risks of infections. Coconut water is a natural diuretic, increasing the urine output substantially. Doing so regulates urination and overall kidney function, helping flush out the excess toxins of the body. So, if you tend to contract UTIs due to less urine output or lack of hydration, including fresh coconut water in the daily diet can help.

11. Regulate Stress

Although quite a farfetched connection, coconut water has proven benefits in reducing fatigue and stress in people. Coconut water has high nutrients and refreshing properties, which calms down the body and allows an individual to relax. The sugars and minerals in coconut water can boost energy levels too.

12. Contributes to Healthier Skin

As we mentioned before, coconut water promotes collagen production. Also, it has skin-protective properties. Hydration, combined with the antioxidative properties, improve the skin’s appearance in the long run. Even a study found promising benefits of coconut water in reducing acne. Consumption of coconut water correlates with reducing free radical damage in the body, thereby slowing down the aging process.

How should you Drink Coconut Water?

Since coconuts are tropical fruits, not every country will have easy access to natural coconut water. Hence, the incidence of packaged coconut water is on the rise. If you are getting bottled coconut water, ensure that they don’t have added flavorings or sugar. Instead, you want to opt for all-natural coconut water for maximum health benefits. Also, when it comes to the frequency of consumption, it depends on your needs. If you are on medications that require potassium level regulation, discuss with your doctor the frequency of consumption. Typically, drinking a glass of coconut water around mid-day should be an ideal choice. However, everyone’s hydration and nutrition requirements are subjective. So, stick to what you think works best for you.

Conclusion

Coconut water is a very underrated source of hydration and nutrition. If you have access to fresh coconut water, make the most of it. The minerals in coconut water have equally promising health benefits for your physiological functions, and not just for your appearance. We hope this article gives you all the insights you need to know.