310ml Coconut water with pulp

Coconut water is popping up everywhere in a variety of healthy beverages and you may be curious if it really lives up to the hype surrounding it. But, do the benefits stand up to its actual nutritional value? Is coconut water good for you?

What Is Coconut Water? 

Coconut water is the clear liquid found inside a young, green coconut which is usually about the size of a basketball. Ideally, young coconuts are harvested at 5–7 months of age, to contain the most water.

As the coconut matures, the liquid is replaced with coconut “meat.” The greatest nutrient health benefits of coconut water comes from drinking the water of the young coconut, not the mature coconut milk, which is generally lower in nutrients.

The water from coconuts has been consumed for centuries in tropical countries and is believed to treat a variety of health-related ailments. In Sanskrit, coconuts are called “kalpa vriksha,” which means “tree which gives all that is necessary for living.”

In certain emergency situations, it has been used for IV hydration due to its high electrolyte content and the fact that it’s sterile if used directly from the inside of the coconut. People all over the world enjoy it for its multiple benefits and sweet taste.

Recently, coconut water’s health benefits continue to be touted, as many marketers call it “nature’s sports drink” and a “life enhancer.” But, are the claims that coconut water is good for you really true?

Coconut Water Nutrition Facts

The liquid inside the coconut contains approximately 46 calories per cup, 10 grams of natural sugar, with little protein and zero fat. It contains multiple vitamins, minerals and phytochemicals that are ideal for human health. (1)

The primary nutrient in coconut water is potassium. It contains approximately 600 milligrams (12 percent daily value), making it a high electrolyte beverage. Coconut water also contains a small amount of sodium, about 40 milligrams and up to 10 percent of your daily calcium and magnesium needs. (2)

Electrolytes are critical to maintain blood volume, heart health, as well as to prevent dehydration. Maintaining electrolyte levels can help reduce fatigue, stress and help maintain muscle relaxation.