Electrolyte content of coconut water
| Electrolyte | Per 100 ml | Per 240 ml glass | Per 1 litre |
|---|---|---|---|
| Potassium | 250 mg | 600 mg | 2,500 mg |
| Sodium | 105 mg | 252 mg | 1,050 mg |
| Magnesium | 25 mg | 60 mg | 250 mg |
| Calcium | 24 mg | 58 mg | 240 mg |
| Phosphorus | 20 mg | 48 mg | 200 mg |
Source: USDA FoodData Central. Packaged coconut water can differ, so check the label.
Coconut water vs sports drink vs ORS
| Per 100 ml (approximate) | Coconut water | Typical sports drink | WHO low-osmolarity ORS |
|---|---|---|---|
| Sodium | 105 mg | about 45 mg | about 172 mg |
| Potassium | 250 mg | about 14 mg | about 78 mg |
| Sugars | 2.6 g | about 6 g | 1.35 g (glucose) |
Sports drinks vary by brand. ORS values are calculated from the WHO/UNICEF low-osmolarity formula (75 mmol/L sodium, 20 mmol/L potassium, 75 mmol/L glucose).
What electrolytes do
Electrolytes are minerals that carry an electrical charge. They help control fluid balance, nerve signals and muscle contraction. Sodium is the main electrolyte lost in sweat; potassium is lost in smaller amounts.
When coconut water's electrolytes help
- After long or hot workouts, or outdoor work with heavy sweating.
- As a flavourful way to drink more fluid when plain water feels boring.
- To add potassium to a diet that is low in fruit and vegetables.
For very heavy, salty sweat losses, such as long-distance running in the heat, coconut water's sodium may be lower than you need. Pair it with salty food or use a drink made for endurance sport.
When it is not the right choice
Coconut water should not replace ORS for dehydration caused by diarrhoea, vomiting or illness. Severe dehydration needs medical care. People who have been told to limit potassium, including some people with kidney disease, should check with their doctor first.
Related guides
FREQUENTLY ASKED QUESTIONS
Quick answers.
How many electrolytes does coconut water have?
Per 240 ml glass: about 600 mg potassium, 252 mg sodium, 60 mg magnesium, 58 mg calcium and 48 mg phosphorus (USDA).
Does coconut water have sodium?
Yes, about 105 mg per 100 ml. That is moderate: more than most juices and less than ORS.
Is coconut water better than a sports drink?
It has much more potassium and less sugar. Many sports drinks have less sodium, while those made for endurance sport may have more. Which is better depends on how much and how long you sweat.
Can coconut water replace ORS?
No. ORS is formulated for medical rehydration during diarrhoea and vomiting; coconut water is not.
Do I need electrolytes every time I exercise?
Usually not for short or moderate sessions. Water and normal meals are enough for most people.
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