Filed under: Coconut water
Coconut water, the flavorful liquid found in young green coconuts, has become a popular drink. It is often promoted for a variety of ailments—from curing bad skin to resolving hangovers. But coconut water is also touted as a fluid replacement alternative. For this reason, some Warfighters choose coconut water over sports beverages because coconut water is “natural” and contains carbohydrates and key electrolytes such as sodium and potassium. However, not all brands of coconut water are created equal. In fact, they can vary considerably in terms of their nutrient content, so read product labels to be sure you’re getting the right amount of nutrients you need for optimal performance.
For example, the amount of carbohydrate and sodium in coconut water is sometimes very low, and individuals who participate in prolonged, vigorous exercise (longer than an hour) may need more carbohydrate and sodium. On the other hand, the potassium content of coconut water can be very high. Drinking a lot of coconut water (more than 8–10 servings in one day), especially if you eat potassium-rich foods such as bananas, can raise your body’s potassium levels too much, which can cause heart problems for some people. For more information about hydration needs, see HPRC’s article on fluids and exercise.
For periods of exercise less than one hour, water is always your best choice—about 7–10 ounces every 15–20 minutes. But for longer periods of exercise, sports beverages are a good choice because they are specially formulated to replenish carbohydrate, sodium, and potassium lost during extended and/or vigorous physical activity. Again, be sure to read the product label to make sure yours has what you need, and nothing more. If you choose sports beverages, drink three to eight ounces every 15–20 minutes to stay hydrated. For more information about proper hydration, read An Athlete’s Guide to Nutrient Timing.
And what about that coconut water? There simply isn’t enough evidence to support the use of coconut water as a remedy for any condition. And although it’s a tasty beverage, know what’s in it so you can replenish what your body needs—no more, no less.