8 Health Benefits of Coconut Water

Coconut water contains antioxidants and minerals called electrolytes that support hydration. It also may have benefits for exercise performance, blood pressure, blood sugar, and bone health.

Coconut water is the fluid that’s naturally found in young coconuts (Cocos nucifera). Some of this water becomes coconut meat, the flesh found within the fruit. There are plenty of ways to add coconut water to your diet and reap its benefits, but it may not be safe for everyone.

Like most fluids, coconut water can contribute to your daily hydration needs. Coconut water is essentially water with added carbohydrates and electrolytes like sodium, potassium, magnesium, and chloride. Electrolytes are electrically charged minerals that maintain fluid balance in your body. They also help maintain your body’s pH balance, blood pressure, and heart rate.

Imbalances in water or electrolytes can lead to dehydration, especially if you are sick with vomiting or diarrhea or sweat a lot due to hot climates or prolonged high-intensity exercise. Coconut water is often recommended for rehydration after diarrhea or intense workouts. However, studies comparing coconut water and regular water for rehydration are limited. More research is needed before coconut water can be recommended as a remedy for clinical dehydration.

Drinking coconut water before or after exercise may be more beneficial for exercise performance than water or sports drinks. Coconut water is naturally sweet and offers a higher-quality source of carbohydrates than sugar-sweetened sodas and energy drinks. The natural sugars in coconut water supply your body with quick energy, which is critical during strenuous exercise. During physical activity, your body does not use proteins and fats as efficiently as carbohydrates.

Coconut water may aid muscle recovery because of its electrolyte content. A balance of electrolytes is essential for nerve and muscle function. When you lose electrolytes like calcium and potassium through sweating, your muscles may not be able to contract properly. Replenishing your electrolyte balance with coconut water might support muscle contraction.

Drinking coconut water may help manage blood pressure. The beverage is rich in potassium, a key mineral lacking in many diets. Potassium can lower blood pressure levels. It removes excess sodium from your body and reduces the force pressing against blood vessel walls.

One study in rodents found that coconut water might be a natural diuretic (which increases urine output) without reducing electrolytes. Diuretics help treat hypertension (high blood pressure) by removing excess sodium. Studies demonstrating that coconut water can meaningfully lower blood pressure are limited, small, or on animals. More human studies are needed before it can be recommended for managing high blood pressure in the long term.

Foods and drinks rich in potassium, like coconut water, may lower the risk of kidney stones. Potassium prevents the body from releasing too much calcium in the urine. Two large-scale observational studies found that people who consumed the most potassium had a 35-51% lower risk of kidney stones compared to those with the least.

Another study found that drinking coconut water increases potassium, chloride, and citrate levels in urine. All help decrease the risk of kidney stones. The study focused on people without a history of kidney stones. More research is needed to know if the same is true in people with a higher risk.

Research is limited, but some evidence suggests that coconut water may lower blood sugar in people with diabetes. One animal study found that coconut water helped reduce blood sugar levels and protect against eye damage in diabetic rats compared to healthy rats. Uncontrolled high blood sugar can damage the retina, or the part of your eye that converts light into signals sent to your brain. More human studies are needed to confirm this benefit.

The nutrients in coconut water, including calcium, potassium, and magnesium, may help your cells use insulin. Insulin is a hormone that helps move glucose (sugar) into your cells. With little to no insulin, glucose builds up in your blood.

Coconut water has been shown to contain high levels of antioxidants. Antioxidants help counter oxidative stress caused by free radicals, which are unstable atoms. Oxidative stress causes aging and can increase the risk of disease. One study found that water made from bleeding coconuts, which are red in color, slowed signs of aging in human skin cells.

Coconut water is a rich source of calcium, with 16.8 milligrams per 8 fluid ounces. Calcium is an essential mineral that helps build and strengthen bone health. Your bones can become weak if you do not get enough calcium. Weak bones are the main characteristic of osteoporosis, which is a bone disease that increases your risk of fractures.

Coconut water is low in calories, but it delivers small amounts of hydrating electrolytes. Unlike coconut milk, which is rich in saturated fat, coconut water is fat-free.

Eight fluid ounces, or one cup, of unsweetened coconut water provides:

• Calories: 43.2
• Fat: 0 grams (g), or 0% of the Daily Value (DV)
• Sodium: 62.4 milligrams (mg), or 2.71% of the DV
• Carbohydrates: 10.16 g, or 3.69% of the DV
• Fiber: 0 g, or 0% of the DV
• Added sugars: 0 g, or 0% of the DV
• Protein: 0.528 g, or 1.06% of the DV

Coconut water is generally well-tolerated and safe to consume in moderation. Ask a healthcare provider if coconut water is appropriate and safe for you if any of the following apply:

• Coconut allergy: Coconut allergies are rare (less than 0.5% of the U.S. population). People with coconut or tree nut allergies may want to avoid coconut water due to its minimal protein content.
• High blood pressure medications or supplements: Drinking large quantities of coconut water while taking medications or supplements to lower blood pressure could lead to hypotension (low blood pressure).
• Limited-carbohydrates diet: Coconut water is more hydrating than plain water but higher in calories and carbohydrates. It may not fit a low-carbohydrate diet, especially if it’s sweetened.
• Kidney disease: You may opt for plain water to avoid excess potassium if you are managing chronic kidney disease.
• Potassium-sparing diuretic: Drinking large amounts of coconut water while taking potassium-sparing diuretics—such as Aldactone (spironolactone)—could lead to hyperkalemia (high potassium levels).

Coconut water is naturally sweet. Unless the nutrition label lists added sugars, its sweet flavor comes from the fruit’s natural carbohydrates. Choosing unsweetened coconut water helps avoid excess sugars. Look for only “coconut water” as the ingredient and “0 grams added sugars” on the label. Though hydrating, coconut water should not replace plain water. Its natural sugars, like glucose and fructose, can lead to high sugar intake over time.

Enjoy coconut water on occasion by trying the following: 

• Add a splash of coconut water to iced coffee for a refreshing infusion of flavor
• Drink it plain, or mix one-half coconut water with one-half plain water for a semi-sweet sip
• Freeze it into ice cubes that you add to homemade spritzers or kombucha
• Use coconut water as a base for homemade smoothies and popsicles

Coconut water is a hydrating beverage with quality carbohydrates and electrolytes like potassium. Drinking coconut water may have benefits for exercise performance, blood pressure, kidney stone prevention, and more.

Many people can enjoy coconut water as a refreshing and flavorful alternative to plain water. People with chronic kidney disease and those who take medications to manage high blood pressure may want to avoid or limit coconut water.