Is Coconut Water Actually Hydrating?

Is Coconut Water Actually Hydrating?

Whether you turn to seltzer water or sports drinks, it can be fun to find new, exciting drinks to help you stay hydrated. But when you’re craving something different than regular water, there’s a popular alternative more people have been turning to: Coconut water.

What Makes a Drink Hydrating?

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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." This means that 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.

Electrolytes and Hydration

Electrolytes also play a big role in hydration. "Electrolytes, specifically sodium and potassium, are minerals that help our bodies achieve balance to maintain blood pressure, regulate heart contractions, and more. They preserve optimal homeostasis for a variety of bodily functions," Gregg says. "Consuming electrolytes helps you stay hydrated by helping your body retain the correct amount of fluids."

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," Gregg says.

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," Gregg says. "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." Like Gregg said earlier, unless you are losing a lot of fluid either through sweating during a long workout or illness, you’re likely not going to be in dire need of replenishing electrolytes.

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," Gregg says. 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.

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," Gregg says. "Or if you are just looking for an occasional tastier hydration method, coconut water can be a quick, on-the-go option."

Conclusion

In conclusion, while coconut water is a natural and refreshing beverage, it is not necessarily the most hydrating option. Regular water is still the gold standard of hydration, but coconut water can be a great alternative for those who want a lower sugar, more flavorful drink. For athletes or individuals who engage in strenuous physical activity, sports drinks may be the better option due to their higher sodium content. And for those who are simply looking for a tasty, low-calorie beverage to enjoy on its own, coconut water is a great choice.

Frequently Asked Questions

Q: Should you use coconut water in coffee?
A: Coconut water is a lot more nutritious than many other coffee additions, such as creamer and high sugar syrups. It’s a great replacement!

Q: Are the hydrating qualities of coconut water impacted if you heat it up (ie, use it in hot coffee?)
A: There’s no evidence to support that claim. So if you feel like using coconut water in hot coffee, go for it.

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. Coconut milk is used more for cooking than drinking due to its high fat content and creamy texture.