7 health benefits of coconut water: Electrolytes, vitamins, and more

It can be easy to confuse coconut water with coconut milk. However, coconut milk consists of the water and the flesh of mature coconuts, while coconut water is mostly water. As such, it can help prevent or treat dehydration.

In tropical regions, coconut water has long been a part of diets and healthcare practices. Some practitioners of traditional Ayurvedic medicine, for example, use coconut water to support digestion, urination, and semen production.

Coconut water contains natural electrolytes. For example, 1 cup has 600 milligrams (mg) of potassium, which is roughly 18% of the recommended amount for an adult male, and roughly 23% for an adult female. Potassium plays a vital role in the body, including helping with kidney function and muscle contractions.

Coconut water may be a natural alternative to sports drinks such as Gatorade. While coconut water often has more potassium than the average sports drink, it tends to have less sodium, the main electrolyte lost in sweat.

In addition, it has fewer carbohydrates than many sports drinks. This means that it might not provide enough of an energy boost during a strenuous or long workout, but it can help with rehydration afterward.

One cup of coconut water contains about 45 calories. The Academy of Nutrition and Dietetics note that coconut water typically contains less calories and added sugar that sodas, and can provide an alternative option. However, it is important to check labels for the calories and sugar content per serving of coconut water.

Anyone who finds plain water unappetizing may find that drinking coconut water throughout the day can help improves their hydration.

• boost energy levels
• support digestion
• improve cognition
• reduce joint pain
• manage weight
• prevent kidney stones
• regulate body temperature
• reduce the occurrence of headaches
• improve heart health

Coconut water contains several nutrients beyond potassium, including calcium and magnesium.

One cup of coconut water contains about 600 mg of potassium, while for context, a medium banana contains 420 mg. For anyone looking to increase their potassium intake, coconut water may be a good choice.

Potassium helps keep fluid and electrolyte levels balanced, especially during exercise. And because there is more potassium than sodium in coconut water, the potassium may help balance out the sodium’s effects on blood pressure — and it may even help lower blood pressure.

Calcium supports the strength of bones and teeth, and it helps muscles contract and work properly. One cup of coconut water contains about 58 mg of calcium, which is 5.8% of the recommended daily allowance (RDA) for an adult.

Magnesium helps move calcium and potassium into the muscles, and it also helps with energy production and organ function. One cup of coconut water has about 60 mg of magnesium, which is around 14 to 19% of the RDA for an adult.

However, coconut water is not a concentrated source of calcium or magnesium, so the body needs to absorb these nutrients from other sources, as well.

Drinking coconut water regularly may help promote kidney health. According to a 2018 study in participants without kidney stones, coconut water helped them lose more citrate, potassium, and chloride during urination, indicating that coconut water might help loosen stones or prevent them from forming.

In a 2021 study in rats, researchers found similar benefits. They also cite several earlier findings that coconut water may help alleviate kidney damage from diabetes.

However, it is important to note that those living with kidney disease or kidney failure should limit their potassium intake.

A person can typically drink coconut water during pregnancy, as long as it has been refrigerated and has not expired.

The electrolytes in coconut water could help replenish those lost during morning sickness, and the nutrients in it may benefit the developing fetus.

Anyone who has doubts about drinking coconut water during pregnancy should discuss them with a healthcare professional, who can provide specific guidance.