Coconut Water – Benefits, Nutritional Value & Precautions

Parul Dube

August 11, 2023

Coconut water is a treasured summer drink. It helps you fight the scorching summer heat and keeps you energised throughout the day. But did you think coconut water is only a good old summer refreshment? Well, it’s about time you reconsider it. 

It offers a variety of essential nutrients, including minerals and antioxidants that many people may lack. Coconut water is also low in calories and naturally devoid of fat. 

In addition, it is exceptionally rich in potassium and low in sodium. Thus, it led to earning the name – nature’s sports drink.

Coconut juice is a term used interchangeably with coconut water. Both refer to the mildly sweet and rejuvenating clear beverage. It comes from tender coconut and may also contain pulp or jelly. 

Nutritional Value of Coconut Water

100 ml of coconut water contains:

Energy24 kcal
Potassium215 mg
Carbs4.4 g
Fats0.1 g
Sugar3.06 g
Calcium27.47 mg
Sodium28.09 mg
Vitamin C2 mg

Is Coconut Water Good for You? 

Coconut water is a great beverage. Owing to its nutritional content, it carries a multitude of health benefits. 

Tender coconut water is a boost for post-workout hydration. It is full of antioxidants, and amino acids and is also heart-friendly. As a bonus, coconut water may also provide anti-ageing benefits! 

Intriguing right? And there’s more. To better appreciate this fluid of life, let us look at the health benefits of coconut water.

Health Benefits of Coconut Water

Coconut water can be a great addition to your diet. It is a natural beverage and easily available. It helps in hydration while being low in calories and fats. It is also full of electrolytes. 

Health Benefits of Coconut Water

1. Coconut Water Rich In Electrolytes

Coconut water is an elixir of electrolytes. These are minerals with an electrical charge. They are essential to various body functions. For example, electrolytes are necessary for the proper functioning of your nerves and muscles.

Electrolytes also keep you hydrated and maintain your internal pH balance.

Coconut water is a great post-workout drink due to all its rehydrating properties.

2. Potent Source Of Potassium

The majority of people fall short of the daily potassium requirement. A glass (240ml) of coconut water contains 516 grams of potassium. Drinking coconut water regularly can avoid muscle cramps which are common due to potassium deficiency

Potassium regulates fluid and electrolyte balance in our bodies. Furthermore, coconut water contains more potassium than sodium. Hence, it may help stabilise the influence of salt on blood pressure.

3. Antioxidants Boost 

The reactive molecules that our cells produce during metabolism are known as Free radicals. Stress or damage can further prompt their extra production. Too many free radicals in your body will cause a state of oxidative stress. It is harmful and can heighten your risk of various illnesses as stated in this study

Coconut water also offers a range of antioxidants. According to research,  antioxidants help in the reduction of oxidative stress. 

However, processing and heat pasteurisation of coconut water decreases its antioxidant content. To receive the most antioxidants, go for fresh coconut water. 

4. Coconut Water High In Amino Acids 

These are the building blocks of protein and assist in various body functions like tissue healing. 

It has been scientifically proven that coconut water has high amino acids. For example, the concentration of alanine, arginine, cysteine, and serine in tender coconut water is more elevated than in cow’s milk which has a promising value. 

The amino acid arginine supports the response to stress (like the stress caused by a heavy workout). It also strengthens heart health and the immune system. 

5. Coconut Water Presence Of Cytokines

Coconut water contains cytokines. As per studies, cytokines are tiny proteins that help regulate the development and function of the immune system. They alert the immune system to do their job when they are released. 

Cytokines also control inflammation and support the immune system. 

6. Coconut Water May Lower Blood Sugar

Coconut water has a promising amount of magnesium. As per research, magnesium helps improve insulin sensitivity. In addition, it may also decrease blood sugar levels in type 2 diabetics and prediabetics.

That said, it is crucial to remember that coconut water has carbohydrates which our body converts into sugars. Hence, if you have diabetes, it’s advisable to talk to a healthcare professional before including coconut water in your diet.

7. Coconut Water May Prevent Kidney Stones

Kidney stones develop when calcium, oxalate, and other compounds from urine crystals. These crystals can further combine to make small stones. Therefore, it is essential to stay hydrated to avoid kidney stones. Plain water is a great option, but coconut water is even better. 

One study shows that coconut water may be an excellent choice for preventing kidney stones. Coconut water flushes the chloride and citrate in the urine of healthy people in addition to effectively washing out the entire system. As a result, it helps lower the risk of kidney stones. 

8. Coconut Water Good For Heart Health

Studies have shown that the potassium content in coconut water helps lower blood pressure which leads to a healthier cardiovascular system.

9. Radiant Skin

Dehydration can cause dry, flaky skin. Coconut water can help you meet your hydration needs.

It also promotes blood circulation that promotes supple, glowing skin. The antioxidants in coconut water may also have anti-ageing effects.  

10. Coconut Water Prevents Constipation

Coconut water has magnesium. This mineral helps in digestion and keeps the gut healthy.

11. Coconut Water Assists Weight Loss

Hydration is extremely crucial for weight loss. Many people confuse thirst with hunger. It leads to overeating and weight gain. Coconut water also contains fewer calories than other beverages (like soda and juice). Thus, with all these benefits combined, it’s safe to say that coconut water may help in weight loss.

12. Coconut Water Helpful During Illness and Hangover

Your body might lose a lot of fluid through vomiting and diarrhoea when you are sick. Coconut water can improve hydration and electrolyte balance. It works better than plain water.

Gulp down a glass of coconut water next time you have a hangover. It’s high in potassium and is non-acidic. So, it won’t upset your stomach and soothe your hangover.


Coconut water is one of the best gifts of nature to us. This hydrating drink with a sweet nutty taste has a plethora of health benefits. Coconut water is rich in antioxidants that fight free radicals that fight oxidative stress. The amino acids present in coconut water assist in better tissue healing and stress response. This natural juice may also improve insulin sensitivity, support heart health and prevent kidney stones. 

Tender coconut water may also assist in weight loss and makes the skin look radiant and young. It helps replaces lost electrolytes and manage a hangover better

Recipes Using Coconut Water

Fresh coconut water straight from the fruit is undoubtedly soothing. But there are several refreshing recipes with tender coconut water. 

1. Coconut Water Lemonade


  • Fresh coconut water- 2 cups
  • Fresh lemon juice of 4 to 5 lemons
  • Honey- 2 tsp 
  • Ice- 4 to 6 cubes 
  • Mint leaves (for garnishing)


  1. Combine coconut water, lemon juice, honey in a jar. 
  2. Stir to mix well. Add ice to the glass. 
  3. Pour the coconut water lemonade into glasses. 
  4. Garnish with mint leaves. Serve chilled.

2. Coconut Water Smoothie



  1. Add spinach, orange, pineapple and coconut water to the blender. 
  2. Puree until smooth. Transfer the smoothie into a mug.
  3. Add chia seeds and enjoy.

Precautions for Coconut Water

Coconut water is typically safe to drink and supplies natural electrolytes. However, there are a few exception cases to keep in mind.

 During Renal Failure/Kidney Disease

Consult your healthcare professional before drinking coconut water if you suffer from kidney disease. It is because coconut water is rich in potassium. This mineral is typically beneficial to the body. However, when the kidneys fail, they cannot eliminate extra potassium. Thus, it is essential to keep track of your potassium intake if you suffer from renal failure. 

 In Cystic Fibrosis

Those who are suffering from cystic fibrosis are at a risk of low sodium levels in hot weather. Coconut water is low in sodium and not the ideal beverage for those with cystic fibrosis. Consult your doctor before drinking coconut water. 

HealthifyMe Note

Coconut water is natural and abundantly available. It is an excellent replacement to sugary and artificially flavoured drinks. It has many  benefits and most of us can consume it regularly.


Coconut water is a delightful, electrolyte-rich natural beverage. Moreover, it comes with a plethora of health benefits and the current evidence looks promising.

If you add this tropical beverage to your diet, make sure to opt for fresh coconut water. There may also be a variety of brands in your local grocery store. Be mindful and avoid coconut water with added sugar or preservatives.

Disclaimer: The purpose of this article is just to share knowledge and spread awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Q. What are the benefits of drinking coconut water?

A. Coconut water provides a plethora of health benefits. Rich in antioxidants, heart-protective and may manage blood sugar. It may even prevent kidney stones.

Q. How much coconut water should you drink in a day?

A. A healthy person can consume 2-3 glasses of coconut water in a day. But if you suffer from any disease, contact your health care professional and talk to them about it. And if you are pregnant, you may want to limit the intake of coconut water.

Q. Is coconut water healthier than water?

A. Coconut water is a low-calorie drink with no fat and multiple benefits. It is to achieve hydration along with all the other perks. But you need to consume water to meet your daily fluid needs.

Q. Why is coconut water bad for you?

A. Coconut water is generally safe to consume. But people who have high blood potassium and kidney disease should avoid it. It is also safer to limit coconut water intake when pregnant/ nursing. Consult your healthcare provider if you suffer from any disease.

Q. What is the best time to drink coconut water?

A. You can drink coconut water anytime. But if you are looking for digestive benefits, drink it on an empty stomach.

Q. What happens if you drink coconut water on an empty stomach?

A. Drinking coconut water on an empty stomach may improve immunity, digestion and metabolism.

Q. Is coconut water good for your skin?

A. Yes, coconut water is excellent for your skin. Drinking coconut water can help you reach your daily hydration goals. It also encourages circulation, makes sure you recover from dry and dull skin. It will result in plump, radiant skin. Coconut water may also have anti-ageing effects due to the antioxidants.

Q. Can diabetics drink coconut water?

A. Coconut water may help lower blood sugar levels. However, keep in mind that it is a source of carbohydrates. If you have diabetes, it may be better to consult your healthcare provider before you drink coconut water. 

Q. Is coconut water good for hydration?

A. Yes, coconut water is excellent for hydration. It is a fluid rich in electrolytes and keeps you hydrated.

Q. Is coconut water good for kidneys?

A. Coconut water is rich in potassium. Consult your healthcare professional before drinking coconut water if you have renal disease. Studies have shown coconut water to be beneficial for preventing kidney stones. But the data lacks large scale human studies.

Q. Is coconut good for the liver?

A. Coconut water is rich in antioxidants. Hence, it may protect the liver.

Q. Does coconut water increase weight?

A. Drinking coconut water in a moderate amount will not increase weight. It is low in calories and has zero fat.

Q. Is there a lot of sugar in coconut water?

A. Natural, fresh coconut water does not have added sugar. However, packed coconut water may contain added sugar. So, be mindful while purchasing and always read labels. 

Q. Is coconut water keto?

A. Coconut water (240 ml) has 15 gm of carbohydrates. So it may be a keto drink if you remain under the daily carb levels.

Reference Sources

  1. Free Radicals and Their Role in Different Clinical Conditions: An Overview:
  1. Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases:
  1. An Overview on Coconut Water: As A Multipurpose Nutrition:
  1. Cytokines and the immune response:
  1. Coconut Water: An Unexpected Source of Urinary Citrate:

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

Related Articles


One response to “Coconut Water – Benefits, Nutritional Value & Precautions”

  1. Hi there,
    I went looking for what coconut water is and found your site. It is marvelous, thank you.

    Also, to add to your knowledge base, I went looking for coconut water because it may be my best shot at sleeping because coconut water will neutralize the stomach acid before it can shoot up my esophagus. It’s good to see so much more, because of you!


Add Your Comment

Your email address will not be published. Required fields are marked *

Your health is our priority. Talk to one of our experts and get the best plan for you today.
Chat With Us