Whether it’s sparkling water or sports drinks, it can be fun to find new and interesting drinks to help you stay hydrated. But when you’re craving something different from regular water, there’s a popular alternative that more people prefer. It’s coconut water.
Coconut water is once again growing in popularity on TikTok and other social media as an effective natural flavor enhancer for mocktails, cocktails, and coffee, among many other popular beverages. It’s not too sweet, not too strong, and it enhances the flavor rather than watering down the drink.
Additionally, on its own, it is often compared to sports drinks or other artificial beverages containing electrolytes. A better choice than sports drinks? Does it actually contain more nutrients than plain water? Let’s dig into the hydrating properties of coconut water.
How do you hydrate your drinks?
Hydration drinks come in all shapes and sizes, according to Joanna Gregg, a registered dietitian at MyFitnessPal.
“Based on study When comparing the hydrating effects of specific beverages, the total volume and nutritional content ultimately determine how hydrating a beverage is.”
Basically, this means that “beverages lower in carbohydrates, protein, and/or fat were more hydrating than water.” For example, studies show that milk is actually one of the most hydrating drinks on the market.
However, compared to the hydration requirements of humans, consuming that much milk each day is nutritionally not recommended. Water still has a long way to go to provide long-term sustainable hydration, Gregg says.
electrolyte Electrolytes, especially sodium and potassium, are minerals that help our bodies achieve balance, including maintaining blood pressure and regulating heart contractions. It maintains optimal homeostasis for various body functions,” says Gregg. “Consuming electrolytes helps you stay hydrated by helping your body retain the correct amount of water.”
Depending on your activity level, you may not need to go as crazy about electrolyte replenishment, according to Gregg. “Unless you lose a lot of electrolytes due to excessive sweating or illness, there is no need to worry.”
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 health benefits. High levels of natural electrolytes Potassium, sodium, magnesium, etc. all help replace lost nutrients,” says Gregg.
Coupled with its high water content and natural sugars, coconut water is a good choice for anyone looking for a refreshing drink that’s different from regular water. According to the MyFitnessPal app, one cup of coconut typically contains one part water.
- 46 calories
- 8.9g carbohydrates
- 0.5g fat
- 1.7g protein
- Sodium 252mg
- 6.3g sugar
- 2.6g fiber
Gregg advises that although coconut water significantly increases electrolytes and other good stuff, foods like fruits and vegetables should still be your top priority. “It is important to get most of the nutrients that coconut water provides through the consumption of fruits and vegetables, which have additional benefits such as fiber and various vitamins and minerals.”
Does Coconut Water Hydrate?
We know that coconut water significantly increases electrolytes. But is coconut water as hydrating as regular water? Gregg’s answer: In most cases, no, but it depends.
“There is no research showing that coconut water is more hydrating than water or other electrolyte drinks,” says Gregg. “Water is still the gold standard for hydration. “Without excessive fluid loss, most people can rely on water and a balanced diet for hydration and electrolyte consumption.”
As Gregg said earlier, unless you sweat during a long workout or lose a lot of water due to illness, you probably don’t have a dire need for electrolyte replenishment. When it comes to coconut water and water, I still choose water. “The bottom line is that your body is pretty good at managing all of this on its own.”
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Coconut Water vs. Other Hydrating Drinks
Coconut water still has an edge over sports drinks due to its natural qualities, but there are certain instances where sports drinks may be a better choice.
coconut water Not much sodium The same one found in many sports drinks. “After prolonged sweating and exercise, you are likely lacking the amount of sodium typically found in traditional sports drinks,” says Gregg.
If you’re losing a lot of electrolytes, such as during a long, intense workout, it’s best to drink a sports drink to replenish all the water you’ve lost. Sports drinks have approx. Sodium 500mg (Depending on brand/variety) Coconut water contains 30-60 mg of sodium. Sodium levels in typical water vary, but are traditionally very low. 20mg per liter.
You can choose your drink based on your activity level. If you’re working out and sweating, choose a sports drink. If you take things easy and aren’t doing a lot of strenuous physical activity, keep drinking water. Whether you’re into light exercise, brisk walking, or just want to try something new, there are plenty of opportunities to incorporate coconut water into your diet.
When to Choose Coconut Water
Coconut water is a very versatile drink. You can drink it alone or mix it with other drinks.
As previously mentioned, it has recently become popular as a mixer for mocktails and cocktails, and replaces fruit juice in a variety of drinks. “If you’re looking for a lower-sugar alternative to high-carb drinks and fruit juices, coconut water can be a refreshing alternative,” says Gregg. “Or, if you’re looking for a tastier way to hydrate every now and then, coconut water can be a quick, on-the-go option.
“For an extra nutrient boost, freeze coconut water into ice cubes and enjoy with water. “You can also try adding it to your favorite smoothie recipe instead of juice to lower the sugar level.”
Although it’s easy to use in many ways, there are times when you don’t want to use it. “Coconut water is high in potassium. changes in kidney function You need to exercise caution or avoid these products,” advises Gregg.
“Also, athletes who sweat a lot during endurance exercise or people who experience excessive fluid loss due to outdoor work or sports may benefit from electrolyte replacement therapy that contains more sodium.”
Frequently Asked Questions
Should you use coconut water in your coffee?
Coconut water is much more nutritious than other coffee additives such as creamer or high-sugar syrup. Great replacement!
Does heating coconut water (i.e. using it in hot coffee) affect its hydrating qualities?
There is no evidence to support that claim. So if you want to use coconut water in your hot coffee, go for it.
Is coconut water different from coconut milk?
yes. Coconut water is a product made from the liquid inside a coconut, while coconut milk is a liquid extracted by grinding the coconut meat. Coconut milk is used more in cooking than drinking due to its high fat content and creamy texture.
How can MyFitnessPal help you?
If you’re not sure how your favorite drink (or meal!) affects your health and fitness goals, try tracking your food and nutrition.
By recording what you eat and drink, you can get nutritional information including calories, sugar and fat (including sodium). This can help you pinpoint eating habits that may be impacting your ability to achieve your nutrition and weight management goals.
With one of the largest food databases (over 20.5 million foods!), recording foods, drinks, and reviewing their nutritional value is as easy as a few taps. MyFitnessPal App.
The post Does Coconut Water Really Hydrate? First appeared on the MyFitnessPal blog.
