For ages, coconut water has been hailed as a super drink, and for good reason. Whether you’re on a mission to eat healthier, lose weight, or simply feel better in your own skin, this refreshing drink could be the perfect addition to your daily routine.
In this article, we’ll delve into the health benefits of coconut water, as well as when and how to enjoy it. Read on!
The benefits of drinking coconut water
Coconut water is the clear liquid found inside green coconuts. Packed with essential nutrients, it’s a great, refreshing drink to sip on when you need a little extra hydration (and good old tap water just sounds a little bit… boring).
The best part is, coconut water has a lot more benefits than we give it credit for. Here’s what makes it so special:
Super hydrating
We’ve covered this before, but coconut water is one of the most hydrating beverages you can have. It is loaded with electrolytes that help your body stay hydrated, balance out the fluids in your body, and maintain energy levels. This is what makes coconut water such a good option after a workout or on a sweltering day, but more on this shortly.
Rich in nutrients and antioxidants
Coconut water is not just hydrating, but it’s also packed with vitamins, minerals, and antioxidants. One 240ml serving has just 60 calories and 15 grams of carbs (friendly reminder: carbs are not the enemy!), plus:
- 509 mg of potassium, a key electrolyte for supporting heart and muscle function
- 16.8 mg of magnesium, crucial for muscle and nerve function
- 40.8 mg of calcium, which supports bone health
- 45.6 mg of sodium, an electrolyte necessary for fluid balance
And it doesn’t end there. Coconut water also contains small amounts of vitamin C, zinc, iron, and manganese. A nutritional powerhouse!
Low in calories
60 calories for a glass of sweet, refreshing coconut water really isn’t much, especially when you compare it with sugary sodas or calorie-heavy juices. If you’re on a weight loss journey, coconut water can satisfy your craving for a little something sweet without adding too much to your caloric intake or sabotaging your efforts.
Plus, thanks to its nutrient-rich profile, it helps you feel energised and full, potentially even curbing that mid-afternoon snack craving.
Can support digestion
Coconut water is gentle on your stomach, making it an excellent choice if indigestion or acid reflux is bothering you. Plus, as a natural diuretic drink, it helps to flush toxins out of your system.
When to drink coconut water
We asked Lani Finau, a Registered Nutritionist and Health Coach at Juniper when the right times to have coconut water are – particularly for those wanting to lose weight – and here’s what she had to say:
“If you’re trying to lose weight, below are some ways patients I have worked with have found it helpful to implement coconut water:
- Morning: Kickstart your day and your metabolism with coconut water for an added boost of hydration. Quick tip: try adding a squeeze of lemon for an extra boost!
- Pre-workout: Drinking coconut water before a workout can help you stay hydrated and provide natural energy production to fuel your exercise session. If you take a pre-workout, you can consider mixing the two together!
- Post-workout: After exercising, drinking coconut water can help replenish electrolytes lost through sweat, making it an excellent post-workout drink. In particular, I recommend using coconut water as the base of a protein-rich drink or smoothie to help ensure you are supporting your post-workout recovery and muscle repair too.
- Between meals: Sipping on coconut water between meals can help keep you hydrated and provide a feeling of fullness, reducing the temptation to snack on unhealthy foods. Quick tip: trial mixing a protein water powder into coconut water for a convenient protein hit!
- During hot weather: On hot days, coconut water is a great way to stay cool and hydrated without consuming sugary or caffeinated beverages that can lead to dehydration.”
Delicious ways to enjoy coconut water
You know the why and the when, so now let’s explore how to drink coconut water. The easiest way is to sip it plain – its natural sweet, nutty flavour is delicious on its own. But coconut water is actually quite versatile, and if you want to make it a little bit more exciting, there are many ways to do so.
For starters, you can use it as a smoothie base instead of water or milk for added hydration and natural sweetness. Or, mix it with fresh herbs like mint or slices of citrus to create naturally flavoured mocktails or infusions.
On a hot summer day, freeze it with pieces of fruit – kiwi or strawberries are two delicious options – to make refreshing coconut water popsicles.
In cooking, you can replace regular water with coconut water when preparing rice or quinoa to subtly infuse the grains with flavour.
Or why not freeze coconut water in ice trays and use the cubes to add a hint of coconut flavour to your morning tea or iced coffee?
