11 Incredible Health Benefits of Coconut Water

Introduction

Coconut water is never out of trend despite various attractive aromatic and nutritious drinks in the market. It has been consumed for centuries in tropical regions around the world.  

Coconut water is a miraculous drink,​​ which can be beneficial for our body in multiple ways. In Ayurveda, ​coconut​​ water is believed to help in bodily processes such as digestion and urination. It helps provide an instant boost of energy​ and is also considered to be a diuretic​.    

In this blog, we will discuss in detail the suggested health advantages of this nutrition-packed drink and any possible side effects. 

Coconut Water Nutritional Facts

• Coconut water is a clear liquid present on the inside of green Coconuts. About 95% of this is  water and the rest is packed with essential nutrients¹.
• An average green Coconut provides about 0.5​ ​–1 cup​ of Coconut water.  
• Coconut water is rich in various minerals and electrolytes like potassium, calcium, iron, manganese as well as antioxidants and amino acids. 
• Coconut water is the best source of potassium and contains from 237.41 to 361.20 mg/100 mL of potassium². 
• It is low in calories, carbohydrates, and sugar, unlike other juices. 

Health Benefits of Coconut Water

1. Energy Booster 

Coconut water is a great beverage to drink during and after a workout. It is rich in minerals, electrolytes, and antioxidants that can help to boost your energy level instantly¹. It may help athletes to refuel their energy stores and recover ​faster. Drinking coconut water during exercise may help prevent fatigue and dehydration. Coconut water is a natural alternative to any sports drink. It contains more potassium and electrolytes, less sodium, and fewer carbohydrates than many sports drinks. 

2. Best Alternatives for Sugary Juices 

Coconut water is mildly sweet and​ has a​ ​nutty flavour. It is low in calories, sugar, and carb​ohydrate​s, unlike other sugary juices and sodas. This makes it a better choice for diabetics or individuals looking to reduce their consumption of added sugar. But remember, it still has calories and should be consumed in moderation. 

3. Helps to Lose Weight 

Fresh Coconut water may be beneficial​ ​in weight  management. It is lower in calories than other beverages like soda or juices, that can help support weight loss. 100ml  of Coconut water contains only 19 calories¹. So, completely swapping artificial sugary drinks for coconut water could not only boost hydration but may also help in managing weight.  

4. May Benefit to Manage Diabetes 

Research³ shows that Coconut water may help to manage blood sugar levels and improve diabetes symptoms. It is a good source of manganese, which may increase insulin sensitivity and reduce blood sugar levels.​ But do make it a point to consult your doctor before adding coconut water to your routine diet.​ 

5. May Be Beneficial for Heart Health 

Drinking Coconut water may be beneficial to prevent heart diseases. It may help manage cholesterol levels in the blood and maintain good heart health. Coconut water may help increase good cholesterol (high-density lipoprotein) levels, which decreases the risk of various heart diseases⁴.

6. May Help to Reduce High Blood Pressure

Being high in potassium, Coconut water may help to manage blood pressure. Research suggests that potassium-rich diets can help support heart health by managing blood pressure and regulating the heart rate⁵.

7. Help Relieve Digestive Issues 

Coconut water is rich in manganese that can help to regulate your bowel movements. It may prevent gaseous distension of the abdomen, constipation and acidity. Consuming coconut water regularly can potentially help alleviate digestive discomfort by its effect on gut microbiota and anti-inflammatory properties⁶.

8. May Help to Detox the Body 

Coconut water is versatile due to the presence of minerals, electrolytes and antioxidants. Coconut water is traditionally believed to help detoxify your body by providing hydration and antioxidants. Among other health benefits of coconut water, it may also contribute to healthier-looking skin. ​Coconut​​ water contains vitamin C, and antioxidant properties, and may naturally stimulate collagen synthesis⁷. 

Fun Fact⁹: In Vietnam, tender coconut water has been used as a substitute for fluids and nutrients for babies with diarrhoea. This refreshing drink, with its natural electrolytes and nourishing properties, helps replenish the body’s fluids and provides essential nutrition.

Dr. Smita Barode, B.A.M.S, M.S.

9. May Help to Prevent Kidney Stones 

When you have a kidney stone, your doctor will advise you to drink a lot of water. Although plain water works wonderfully, ​coconut​​ water can add to the benefits. Coconut water may help to prevent kidney stone formation when taken in moderate amounts. Among other health benefits, it is also suggested that coconut water may be able to flush out the chlorine and citrate in the urine of healthy people⁸.

10. May Prevent Urinary Tract Infection 

Coconut water is known to be a diuretic (increase urine output). Hence, it may help to flush out toxins by way of urine. It makes you ​use the restroom/ bathroom more often and helps to keep urinary infections away ​​     ​  

11. May Reduce Fatigue and Stress 

There are instances such as fatigue, stress where you feel lethargic and don’t want to eat or do anything. Sipping on a cup of Coconut water may help you feel relaxed ​as ​it calms your mind.  

Although studies have shown potential health benefits of coconut water, further long-term human research may be needed to confirm these. 

Did you know that tender coconut water⁹, apart from being a refreshing beverage, can also be used as an intravenous fluid in emergencies? Its electrolyte content closely matches that of our body’s fluids, making it an effective option for restoring hydration and balance in critical situations. Next time you enjoy a sip of tender coconut water, remember its potential as a natural and readily available intravenous fluid.

Dr. Rajeev Singh, BAMS

Coconut Water Side Effects

Coconut water is overall beneficial for our health due to the presence of various nutrients. For healthy individuals, it is usually considered a good drink to consume every day. However, there are some exceptions: 

• Some individuals may experience ​side effects when consumed excessively, such as gastrointestinal discomfort or allergic reactions. They should discuss with their healthcare provider before consumption and try to take in moderation. 
• People who suffer from kidney (renal) failure should also avoid ​coconut​​ water as it is rich in potassium. In kidney failure, your kidney may not remove extra potassium, which leads to stagnation of potassium in the body. Hence, ​coconut​​ water should be consumed with caution in renal failure patients.  
• If you are pregnant or nursing, it may be advisable to consult your doctor before consuming coconut water as there are not many studies on the potential effects of coconut water in such cases.  
• If you’ve had a recent surgery too, it is advisable not to have coconut water for about two weeks before the surgery (or as recommended by your doctor) as it may affect blood pressure regulation.  
• Also, people who suffer from conditions like cystic fibrosis must remain careful. Cystic fibrosis causes a decrease in the body’s salt levels. Coconut water contains a higher amount of potassium than sodium. This is why drinking it may cause an imbalance in sodium-potassium levels. 

Although coconut water can be a nutrient packed energy source, its best to discuss with your doctor before incorporating it in your daily routine specially if you suffer from any medical conditions.

Based on my experience⁹, I highly recommend incorporating tender coconut water into your diet. It is a nutritious and natural isotonic drink that closely resembles the composition of our body’s blood plasma. This means it can provide essential nutrients and hydration, making it a healthy choice to support overall well-being.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Frequently Asked Questions (FAQ)

References

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2. Halim HH, Williams Dee E, Pak Dek MS, Hamid AA, Ngalim A, Saari N, Jaafar AH. Ergogenic Attributes of Young and Mature Coconut (Cocos nucifera L.) Water Based on Physical Properties, Sugars and Electrolytes Contents. International Journal of Food Properties. 2018; 21(1): 2378–2389. https://www.tandfonline.com/doi/full/10.1080/10942912.2018.1522329#d1e210 

3. Erukainure OL, Chukwuma CI. Coconut (Cocos nucifera (L.)) Water Improves Glucose Uptake with Concomitant Modulation of Antioxidant and Purinergic Activities in Isolated Rat Psoas Muscles. Plants (Basel). 2024 Feb 28;13(5):665. https://pmc.ncbi.nlm.nih.gov/articles/PMC10935197/#:~:text=Coconut%20water%20has%20also%20been,rats%20%5B14%2C15%5D. 

4. Sandhya VG, Rajamohan T. Beneficial effects of coconut water feeding on lipid metabolism in cholesterol-fed rats. J Med Food. 2006 Fall;9(3):400-7. https://pubmed.ncbi.nlm.nih.gov/17004906/ 

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6. Kedia S, Virmani S, Bajaj A, Markandey M, Singh N, Madan D, Kaushal K, Sahu P, Vuyyuru SK, Kante B, Kumar P, Thomas DM, Mundhra SK, Singh MK, Verma M, Sharma R, Das P, Dash NR, Monga N, Awasthi A, Makharia G, Ahuja V. Coconut Water Induces Clinical Remission in Mild to Moderate Ulcerative Colitis: Double-blind Placebo-controlled Trial. Clin Gastroenterol Hepatol. 2024 Jun;22(6):1295-1306.e7. https://pubmed.ncbi.nlm.nih.gov/38278200/ 

7. Nakorn SN, Dokduang H, Namwat N, Klanrit P, Wangwiwatsin A, Promraksa B, Sitthirak S, Seaban T, Loilome W. Antioxidant and longevity inducing properties of coconut water on human dermal fibroblasts. Heliyon. 2024 Dec 30;10(24).  https://www.sciencedirect.com/science/article/pii/S2405844024170417#:~:text=and%20phenolic%20compounds.-,A%20multivariate%20data%20analysis%20demonstrated%20an%20organic%20acid%20and%20phenolic,water%20production%20and%20distribution%20business. 

8. Gautama MR, Sudiana IK, Djojodimedjo T. Effects of coconut water (cocos nucifera sp.) administration as prevention of urolithiasis in calcium oxalate induced-white rat wistar strains. Indonesian Journal of Urology. 2021;28(1):79-90. https://juri.urologi.or.id/juri/article/view/698 
9. Zulaikhah ST. Health benefits of tender coconut water (TCW) [Internet]. Semarang (Indonesia): Department of Public Health, Faculty of Medicine, UNISSULA; [cited 2025 Apr 22]. Available from: https://www.ococo.eu/pdf/2-Autore-THOMAS-Zulaikhah.pdf

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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