Is Coconut Water Actually Hydrating?
Is Coconut Water Actually Hydrating?
What Makes a Drink Hydrating?
Hydrating beverages come in all shapes and sizes, according to Joanna Gregg, a registered dietitian with MyFitnessPal. Based on a study comparing the hydrating effects of certain beverages, total volume and nutrient composition are what ultimately determine how hydrating a beverage is. Beverages with small amounts of carbohydrates, protein, and/or fat were more hydrating than water.
For example, according to the study, milk is actually one of the more hydrating drinks on the market. However, for the amount of hydration humans require, it isn’t nutritionally recommended to consume that much milk every day. For long-term sustainable hydration, water is still the way to go, says Gregg.
Nutritional Profile of Coconut Water
One of the many benefits of coconut water is its natural electrolyte balance. Coconut water has been touted as nature’s sports drink because of its high levels of natural electrolytes such as potassium, sodium, and magnesium, all of which help replenish lost nutrients.
Along with its high water content and natural sugars, coconut water is a good option for someone looking for a refreshing beverage that’s different from regular water. According to the MyFitnessPal app, one cup of coconut water contains:
- 46 calories
- 8.9g carbs
- 0.5g fat
- 1.7g protein
- 252mg sodium
- 6.3g sugar
- 2.6g fiber
Is Coconut Water Hydrating?
We know coconut water is a great boost of electrolytes, but is coconut water as hydrating as regular water? Gregg’s answer: mostly not, but it depends.
No research has found coconut water to be more hydrating than water or other electrolyte beverages. Water is still the gold standard of hydration. Without excess fluid losses, most people can rely on water and a well-balanced diet for hydration and electrolyte consumption.
Coconut Water vs. Other Hydrating Drinks
Coconut water still has a leg up on sports drinks due to its natural qualities, but there are certain cases where sports drinks might be the better option.
Coconut water doesn’t have as much sodium as is found in many sports drinks. It’s likely lacking in the amount of sodium needed after long durations of sweating and exercise that is typically found in traditional sports drinks.
In cases where you are losing a lot of electrolytes, such as a long and intense workout, it is best to turn to those sports drinks to make sure you are replenishing all the fluids you lost. Sports drinks have about roughly 500mg of sodium (varies on the brand/variety), whereas coconut water has between 30-60mg sodium. Regular water sodium levels vary, but are traditionally at very low levels: less than 20mg per liter.
When to Choose Coconut Water
Coconut water is a very versatile beverage: you can enjoy it on its own, or mixed in with another drink.
As mentioned, it’s recently become popular as a mixer for mocktails and cocktails, and as a replacement for fruit juices in different beverages. If you are looking for a lower sugar alternative to high carbohydrate beverages and fruit juices, then coconut water could be a refreshing replacement.
For a small nutrient boost, try freezing coconut water into ice cubes and enjoying it with your water. You can also try adding it to your favorite smoothie recipe in place of juice to lower the sugar amount.
Frequently Asked Questions
Should you use coconut water in coffee?
Coconut water is a lot more nutritious than many other coffee additions, such as creamer and high sugar syrups. It’s a great replacement!
Are the hydrating qualities of coconut water impacted if you heat it up (ie, use it in hot coffee?)
There’s no evidence to support that claim. So if you feel like using coconut water in hot coffee, go for it.
Is coconut water different from coconut milk?
Yes. Coconut water is a product made from the liquid inside the coconut, whereas coconut milk is a liquid extracted from the grated pulp of the coconut. Coconut milk is used more for cooking than drinking due to its high fat content and creamy texture.
Conclusion
In conclusion, coconut water is a nutritious and refreshing beverage that can be a great addition to your hydration routine. While it may not be as hydrating as regular water, it can still provide a boost of electrolytes and natural sugars. Whether you choose to drink it on its own or mix it with other beverages, coconut water can be a great way to stay hydrated and satisfied.
FAQs
Q: Should I use coconut water in coffee?
A: Yes, coconut water is a great replacement for creamer and high sugar syrups.
Q: Are the hydrating qualities of coconut water impacted if you heat it up (ie, use it in hot coffee?)?
A: No, there’s no evidence to support that claim. You can use coconut water in hot coffee if you like.
Q: Is coconut water different from coconut milk?
A: Yes, coconut water is a product made from the liquid inside the coconut, whereas coconut milk is a liquid extracted from the grated pulp of the coconut.
