Is Coconut Water Safe During Pregnancy?

If you are pregnant for the first time, you might be confused about what to eat and avoid during pregnancy. 

Well, you are not alone. Most first-time expectant mothers experience the same confusion.

Pregnancy is a beautiful journey for every woman, during which she undergoes many emotional and physical changes. Nutrition plays a key role in making this journey successful. 

You can eat healthy foods during pregnancy; coconut water is at the top. 

Coconut water is a healthy drink you should add to your daily diet during pregnancy. It is the most refreshing natural drink and is the best choice for hydration after water. 

It is good for maintaining hydration and contains many vitamins and minerals for you and your baby. It keeps the amniotic fluid at optimal levels, flushes toxins from the body, helps absorb nutrients, and improves metabolism and digestion.

In this blog, we will discuss the benefits of coconut water during pregnancy, its side effects, and what else you should know about it. 

Is it Safe During Pregnancy?

Many food items are restricted during pregnancy. Soft cheese, Unpasteurized dairy, and uncooked foods are best avoided. For this reason, many expectant mothers are often confused about whether they can consume coconut water. 

Coconut water contains dietary fiber and nutrients like Vitamin C, manganese, riboflavin, and calcium. Drinking is the best way to stay hydrated during pregnancy, especially in hot summers. 

It also contains high electrolytes, proteins, potassium, magnesium, and chlorides required for a healthy pregnancy.

But if you have any medical issues, like high blood pressure, diabetes, heart or kidney problems, you should check with your doctor before adding this to your diet. 

Nutritional Value in Coconut Water

Coconut water is a low-calorie drink that provides essential nutrients and electrolytes during pregnancy. Here's a breakdown of the nutritional value found in approximately one cup (240 ml) of unsweetened coconut water:

Nutrient	Amount	% Daily Value
Calories	45-60 kcal	-
Carbohydrates	9 grams	-
Sugars	6 grams	-
Fiber	3 grams	12%
Protein	2 grams	-
Fat	0 grams	-
Potassium	600 mg	17%
Sodium	250 mg	10%
Magnesium	60 mg	15%
Calcium	57 mg	6%
Vitamin C	6 mg	10%

How Much Coconut Water Can You Consume During Pregnancy?

Experts recommend drinking no more than two cups of coconut water daily. This ideal amount easily keeps you hydrated and provides essential nutrients like potassium and magnesium without overloading your body with sugar or electrolytes.

Excessive or overconsumption of anything can have side effects. 

If you have specific health conditions, like high blood pressure or gestational diabetes, consult your doctor to understand your daily requirements.

Consuming too much coconut water can also cause side effects, such as an electrolyte imbalance or digestive discomfort. If you experience unusual symptoms, reduce your intake and consult your healthcare provider. 

Overall, moderation is key. Enjoying a glass of coconut water daily can be a refreshing way to balance it with plenty of regular water and other nutritious foods as part of a healthy pregnancy diet.

7 Health Benefits of Coconut Water During Pregnancy

Coconut water is fast, cholesterol-free, and good for the mother and baby. It is known for its natural electrolyte content and refreshing taste. Here are some reasons why you should include coconut water in your diet.

• Coconut water is good for Hydration.

Coconut water contains 95% water, so it's good for keeping your body hydrated by providing the essential minerals. Staying hydrated is crucial for expectant mothers as it helps maintain amniotic fluid levels and supports increased blood volume. Coconut water contains natural electrolytes such as potassium, sodium, and magnesium and effectively works more than plain water.

A 2019 study in Nutrients found that electrolytes like potassium are important for maintaining fluid balance and muscle function, which are both important for pregnant women. Pregnant women need 2,900 milligrams (mg) of potassium daily, and breastfeeding women need 2,800 mg daily.

• Helps with Morning Sickness

Morning sickness is difficult to handle—many women feel sluggish. Coconut water can replace the loss of water and electrolytes. It is a great source of electrolytes like potassium, sodium, and magnesium, which are good for maintaining health. 

It is a refreshing drink that can easily calm nausea and vomiting-like symptoms, especially during the first trimester. It also keeps you hydrated, which is critical for managing morning sickness. 

Studies show that up to 70% of pregnant women experience nausea and vomiting during the first trimester. Therefore, adding coconut water to your daily routine is a good way to stay hydrated without exacerbating symptoms. 

• Improves Digestion

Coconut water's natural enzymes are known to ease common pregnancy-related digestive issues like constipation, bloating, and acidity. It also contains natural diuretics that help reduce symptoms of digestive problems and make digestion and bowel movements easy. 

• Boosts Immunity

The immune system may be slightly compromised during pregnancy, but don't worry; coconut water can help. Coconut water is a great source of nutrients like vitamin C and antioxidants that support immunity. Drinking coconut water during pregnancy boosts your energy and improves thyroid gland hormone production. 

• Supports Heart Health

Gestational hypertension is common during pregnancy. It begins after you are 20 weeks pregnant. High blood pressure can lead to complications during pregnancy, so it is important to maintain your blood pressure levels to support your and your baby's health. Coconut water contains potassium, which regulates blood pressure by balancing the sodium level in your body.

Studies show that Hypertension can increase potassium intake and reduce the risk of high blood pressure in pregnant women.

• Helps in Weight Management

Coconut water is low in calories and free from added sugars, making it a great alternative to sugary drinks. Pregnancy increases body weight, but don't worry—coconut water is a low-calorie, fat- and cholesterol-free drink that prevents excess weight gain. It reduces fat buildup, controls cravings, and reduces total calories. It can satisfy sweet cravings without contributing to excessive calorie intake.

So, choosing coconut water to control your weight and increase your chances of normal delivery is better. 

• Promotes Fetal Development

The vitamins, minerals, and trace elements in coconut water, such as magnesium and vitamin C, support fetal growth and development. Magnesium, for instance, is important for building strong bones and teeth in the developing baby.

Also Read: 10 Important Nutrients You Cannot Skip During Pregnancy

Coconut Water During Pregnancy: Side Effects

Coconut water is normally safe for most pregnant women, but in some cases, it might have some side effects, including- 

Overconsumption Can Cause Imbalance

Coconut water contains excess potassium, which may lead to hyperkalemia, an increase in the potassium level in the body. This condition may cause irregular heartbeats and other complications.

High Sugar Content for Gestational Diabetes

Coconut water contains a moderate glycemic index, which can increase your blood sugar levels. If you have gestational diabetes or are at risk of it, you should monitor your blood sugar levels and discuss with your doctor to understand how much coconut water is good for you.

Allergic Reactions

In some women, coconut water may cause allergic reactions. The people who have coconut allergies are rare but possible. If you have a known coconut allergy, you should avoid coconut water. Common symptoms of allergic reactions are itching, swelling, and hives.

Electrolyte Imbalance

Coconut water is excellent for replenishing electrolytes, but excessive consumption can cause an imbalance, especially if you take electrolyte supplements or fortified prenatal vitamins.

How to Include Coconut Water in Your Diet During Pregnancy?

You can add coconut water to your daily routine and enjoy its health benefits in many ways. 

Here are some ideas:

• Morning Drink- It is best to start your day by drinking a fresh glass of coconut water. 
• Post-Workout Hydration- After a light workout, coconut water is an excellent choice for rehydration. Its electrolytes can help replenish fluids and support muscle recovery.
• Smoothie Ingredient- Add coconut water to your smoothie for a good twist. It combines well with fruits like banana, pineapple, and mango, providing a nutrient boost without extra calories.
• As a Refreshing Snack- Keep a bottle of coconut water handy for a quick and nutritious snack between meals, especially when on the go.

Also Read: Pregnancy Diet Chart: Nutrition Tips for Every Trimester

Coconut Water During Pregnancy: Myths and Facts You Should Know

There are several myths about the consumption of coconut water during pregnancy. Let's separate fact from fiction:

Myth 1: Coconut water can fulfill the nutritional requirements of a pregnant woman.

Fact: Coconut water contains essential vitamins and minerals, but it cannot fulfill all the requirements alone. Choose a well-balanced diet for a healthy pregnancy.

Myth 2: Coconut water makes the baby's hair grow thick and strong

Truth: There is no evidence that coconut water strengthens the baby's hair. All these properties are genetically determined, and there is no connection between hair growth and coconut water consumption.

Myth 3: Drinking Coconut Water makes the baby fairer

Fact: This is a popular myth, especially in some cultures, but no scientific evidence supports that drinking coconut water affects the baby’s complexion. Skin color is determined by genetics, not diet.

Myth 4: Coconut Water Should Only Be Consumed in the Third Trimester

Fact: Coconut water can be enjoyed throughout pregnancy. Its benefits, such as hydration and electrolyte balance, are valuable at any stage.

Myth 5: Coconut Water Can Reduce Labor Pain

Fact: Coconut water cannot lower labor pain. If you have any doubts, consult with your doctors, and do not trust the myths around you. 

Also Read: Complete Diet Plan You Should Follow To Manage Diabetes during Pregnancy

The Final Words

Coconut water during pregnancy can be a nutritious and refreshing drink for pregnant women. Maintaining hydration, essential nutrients, and electrolytes that support you and your growing baby is good. However, enjoy anything but in moderation. Excessive consumption can lead to unwanted side effects. 

As with any dietary choice during pregnancy, it's a good idea to consult your doctor and get regular health checkups. You can choose Redcliffe Labs to experience the best diagnostic experience. Embracing a balanced and nutritious diet, with the refreshing benefits of coconut water, can help you maintain a healthy pregnancy journey.