Health Benefits of Coconut Water

There are all kinds of enhanced waters these days, but coconut water is the real deal. The drink quickly became a staple everywhere from health food stores to fitness studios but it's sweet, nutty taste isn't for everyone. Do the nutrition facts back up the hype? Here's what you need to know.

What exactly is in coconut water?

Well, coconut water is the clear liquid inside coconuts. You'd typically get coconut water from young, green coconuts—those harvested at five to seven months of age, whereas the browner coconuts, which are a better source of coconut milk.

Health benefits include that they are good for post-workout recovery: Coconut water is abundant in several electrolytes including potassium, sodium, and magnesium. If you're having an intense sweat session, especially in the summer months when you may be sweating more think of grabbing a coconut water instead of Gatorade. The electrolytes in coconut water can help to regulate fluid balance, prevent dehydration, and even ensure proper muscle function. Of course, you'll want to make sure you refuel with enough carbohydrates and protein post-workout as well but coconut water really can help prevent muscle soreness and cramping.

May help reduce blood pressure and stroke risk: Bananas are notorious for their high potassium counts, but just one cup of coconut water contains more potassium than a medium sized banana. Research suggests that potassium-rich diets can help support heart health by reducing blood pressure and even protecting against stroke.

May support good digestion: Coconut water contains magnesium, a mineral that helps to keep things moving and prevent constipation. Magnesium also helps prevent cramping

Drink if you're sick: If you're under the weather, the body can lose a tremendous amount of fluid from vomiting and diarrhea. Coconut water can help with hydration status and balance electrolytes better than regular water in this scenario and you don’t want to drink ginger ale with all the added sugar.

May promote healthy skin: Lack of proper hydration can lead to dry, tight, and even flaky skin. Drinking coconut water can contribute to your daily hydration needs which promotes circulation and radiant skin.

Great alternative to sugary beverages: Skip the sugary juices and sodas and instead reach for coconut water when you're in the mood for something other than water. Unlike sugar sweetened beverages, coconut water usually has little to no added sugar (in unflavored varieties). This makes it a great choice for diabetics or individuals looking to reduce their consumption of added sugar.


I personally add coconut water to my morning superfood smoothie because it has a way of enhancing the health benefits of the other superfoods in it so I can get even more nutrition out of it. I only drink one type of coconut water, organic Harmless Harvest. I was first attracted to it being organic and not thermally pasteurized and after trying lots of different coconut waters it’s the taste that keeps me loyal to this brand. We do sell it in the office for $5 and I highly recommend it after an ozone sauna