Side by side: one glass (240 ml)
| Per 240 ml | Plain water | Coconut water |
|---|---|---|
| Calories | 0 | about 46 kcal |
| Carbohydrate | 0 g | about 8.9 g |
| Sugars | 0 g | about 6.3 g |
| Potassium | trace | about 600 mg |
| Sodium | trace (varies by source) | about 252 mg |
| Magnesium | varies by source | about 60 mg |
Coconut water values come from USDA FoodData Central. The mineral content of tap and bottled water depends on the source.
What the research says
In a randomised crossover study in the Journal of the International Society of Sports Nutrition (Kalman et al., 2012), 12 exercise-trained men lost about 2% of their body mass during treadmill exercise. They then rehydrated with bottled water, pure coconut water, coconut water from concentrate or a sports drink. All four drinks restored fluid in a similar way, and time to exhaustion in a follow-up test did not differ significantly between them. Participants reported more bloating and stomach upset with the coconut water drinks.
In short, coconut water is a perfectly good hydrating drink, but it does not hydrate better than water in any meaningful way.
When plain water is the better choice
- Ordinary days at a desk, at home or in class.
- With meals.
- When you are watching calories or sugar.
- When a doctor has told you to limit potassium.
When coconut water can make sense
- After long or hot workouts, or outdoor work with heavy sweating, especially in a Pune summer.
- When you want a naturally sweet drink instead of soda or juice. Coconut water has about 19 kcal per 100 ml, compared with about 45 kcal for orange juice.
- When plain water feels boring and you drink too little of it.
Coconut water is not a replacement for ORS during diarrhoea or vomiting. Read more about coconut water electrolytes.
Is drinking coconut water the same as drinking water?
Your body counts coconut water toward your daily fluid intake, because it is about 95% water by weight. The difference is the extra 46 calories, the potassium and the sodium in each glass. One or two glasses a day fits easily into most diets; there is no need to replace your water bottle.
Fresh coconut water in Pune
If coconut water is part of your routine, CocoDaily can deliver it fresh every morning. Check delivery for your PIN code.
FREQUENTLY ASKED QUESTIONS
Quick answers.
Is coconut water more hydrating than water?
Not meaningfully. Studies show it rehydrates about as well as water. It adds electrolytes and calories.
Which is better, coconut water or water?
For everyday hydration, water. Coconut water can be useful after heavy sweating or as a lower-sugar swap for juice and soda.
Can I drink coconut water instead of water?
You can drink it alongside water, but there is no need to replace all your water with it, and a litre a day adds about 190 kcal.
Does coconut water count toward daily water intake?
Yes. It is about 95% water.
Is coconut water better than a sports drink?
It has much more potassium and less sugar than many sports drinks. Some sports drinks contain more sodium for long, heavy-sweat sessions.
SOURCES
