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Diet & Nutrition, Health

11 Benefits of Coconut Water You Didn’t Know About

Written by Allison Martin
Reviewed by Zola Johnson
Zola Johnson is a Registered Nutritionist and Cosmetologist.

Fact Checked. Our dedicated editorial team tirelessly evaluates every article we publish to ensure the information is factual, up-to-date and free of bias.

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Coconut water is one of the most hydrating and refreshing beverages worldwide and offers a tasty alternative to water. This pure liquid is packed with nutrients that yield various health benefits and contains lots of vitamins and minerals.

Aside from being naturally sweet, it also goes well in smoothies, salad dressings, and even coffee. This means it’s one of the best drinks to have during a mild illness or after exercise.

Here are 11 benefits of coconut water that explain why it has become so popular.

11 Health Benefits of Coconut Water

Coconut water is the clear liquid found in coconuts, and it is not the same as coconut milk—combining coconut water with grated coconut produces coconut milk. Coconut water has a nutty, sweet flavor and is low in calories and sugar.

It contains electrolytes such as sodium, potassium, and magnesium that aid in replenishing lost nutrients.[1]

1. Aids in Weight-Loss Efforts

The fat content in coconut water is extremely low, so generous quantities can be consumed without the fear of immediately packing on the pounds. Also, it makes you feel full because of its rich nature.

When you drink a lot of coconut water consistently, you will have a reduced appetite and possibly eat less. You may even find that you are shedding some pounds. Also, the amount of energy you gain may have you doing more exercise.


2. Picture-Perfect Skin

Coconut water possesses antimicrobial properties which may aid in clearing up acne and other blemishes from the skin surface and, subsequently, tone the skin.[2]

One cup of coconut water will ensure that your skin is radiant thanks to the incredible effects of hydration. Skin, of course, is the largest organ in the body, and if you’re not hydrated, your skin suffers greatly.

If you consistently drink coconut water daily, you will see noticeable improvements in your skin. By adding coconut water to mineral water, you’ll find yourself drinking more fluids and getting maximum hydration. You should see positive effects throughout the body, but the skin may take some time to shine.

3. The Ultimate Hangover Remedy

Next time you overdo it and drink more than your belly can handle, consume coconut water to settle your stomach.

Coconut water contains potassium and natural sugars that instantly hydrate the body, making it an excellent choice whether you have been ill or are nursing a hangover.[3]

It will also replace those essential electrolytes that exit the body due to the bouts of frequent urination and vomiting that accompany illnesses and hangovers.


4. Facilitates Digestion

If you constantly encounter difficulty during the digestion process, coconut water may provide a source of relief. It aids in the prevention of indigestion and reduces the occurrence of acid reflux.[4]

It’s not always easy to obtain the amount of fiber your body requires daily. However, coconut water provides us with a lot of our daily fiber requirements, making it excellent for the digestive system.

Coconut water eliminates gastric acid. When you consistently drink coconut water for a week, gastric acid is eliminated regularly. You’ll have a lot more energy because the body is able to run at an optimum level.

5. Boosts Hydration

The ingredients in coconut water are way more effective at hydrating the human body than those of sports and energy drinks. During rigorous exercise or extended periods of physical activity, the human body loses mineral-rich fluids.

6. Reduces Blood Pressure

In many instances, a disproportionate level of electrolytes can result in high blood pressure. Because coconut water contains an adequate supply of each, it can be used as a balancing mechanism. In some instances, it is recommended that coconut water be consumed at the start of each day to foster the balance of these electrolytes.

7. Rich in Nutrients

Unlike any other beverage on the market, coconut water contains five essential electrolytes that are present in the human body. These include calcium, magnesium, phosphorous, potassium, and sodium. Coconut water can be enjoyed by individuals with varying medical conditions because of its unique composition.[5]

According to the FDA, one cup of coconut water contains about 46 calories, 600 mg potassium, 252 mg sodium, 58 mg calcium, and 6.3 g sugar.[6]


8. Improves Eyesight

If you’re tired of eating carrots in the hopes of saving your eyesight, coconut water may just be your answer. Drinking coconut water may help with vision problems such as glaucoma and cataracts.[7]

9. Relieves Certain Types of Headaches For Good

If you’ve suffered from headaches, you know how terrible they can be. Coconut water may be the answer if your headaches have something to do with hypertension or dehydration. It can be used as a means of hydration, subsequently preventing regular headaches.

If you’re suffering from headaches due to dehydration from physical activities or perhaps you have a hangover, it’s because you lost essential fluids. Coconut water can be the solution in this case, mostly due to it being a natural elixir packed with electrolyte-balancing nutrients.[8]

By drinking coconut water, you’ll regain the fluids that you’ve lost, putting you back on the mend quickly.

10. Strengthens Your Immune System

Daily consumption of coconut water has the ability to strengthen your immune system.

Lauric acid, found in coconut water, has antifungal, antibacterial, and antiviral properties. This acid combats infection while eliminating intestinal worms and candida bacteria, thereby boosting the immune system.

Coconut water also has the ability to remove the bacteria in the body that causes gum disease and urinary tract infections. It combats the viruses that cause you to catch a cold, typhus, or infectious diseases. Even during the cold season, you’ll find your health exceptional when you drink coconut water regularly.


11. Eliminates Toxins

Kidney stones affect about 12% of the world’s population.[9] Coconut water eliminates toxins from the body and breaks down kidney stones.

As a natural diuretic, it’s really helpful to people who have kidney disease. It cleanses the urinary tract, as well as bladder channels too. If you drink it daily for a week, you may feel healthier and more energetic.

Tips to Choose the Best Coconut Water

Here are a few pointers that will help you select the best coconut water to replenish lost nutrients and quench your thirst:

1. Go Natural

Can you find fresh coconut water where you live? If yes, you are one of the luckiest people on earth. Fresh is always the best.

Apart from the taste, it contains living enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA polymerases, and more that promote digestion and metabolism.[10]

When searching for the perfect fresh coconut to enjoy, be sure to steer clear of those with a hard brown shell, as this indicates that it is mature. Instead, look for young and green ones on the exterior, as they usually contain a large supply of the actual coconut water substance. To test it out, simply shake the coconut up and down to gauge how much liquid it contains.


2. Avoid Concentrates

There are a lot of brands in the market that claim that their products contain 100 percent coconut water. However, their coconut water is made from concentrates. It’s easier for brands to use syrups for coconut water and add water before packaging. Conducting extensive research before buying a particular brand will save you.

3. Avoid Added Sweeteners or Flavors

Coconut is already sweet in its natural state. Therefore, there’s no need to add flavors to it. Sugars and flavors are usually added to hide the acidic taste found in coconut water that has been harvested from mature coconuts. Always choose brands that offer natural ingredients.

4. Avoid Chemicals

Most brands add chemicals to coconut to make them last longer on the shelve. Commercially, the preservatives most used by coconut water (non-carbonated) processing industries are sodium sulfite and sodium metabisulfite.[11]

You should always choose brands that list coconut water as the only ingredient. The best brands use organic methods to grow and harvest their coconut.

How Much Should You Consume?

Coconut water can be enjoyed as a stand-alone beverage or combined with another liquid product.

There is no hard and fast rule regarding the amount that should be consumed daily, but experts from the Mayo Clinic strongly suggest that you consider maintaining an active lifestyle if consuming large amounts of coconut water since each eight-ounce serving is accompanied by 45 to 60 calories.[12]



Coconut water is a delicious natural beverage containing electrolytes and other essential nutrients that may benefit your health. Through drinking coconut water, you’ll have boosts of energy, your risk of heart attacks and strokes will be reduced, and the aging process will be slowed down at a cellular level—It’s one of the best drinks to have after a workout. If you want to start having this drink, there are many options on your local store’s shelves. Just remember to avoid products with added sugars and preservatives. If possible, go natural.


Don't have time for the full article? Read this.

11 Benefits of Coconut Water You Didn’t Know About

Coconut water is one of the most hydrating and refreshing beverages in the world; it’s low in calories and sugar.

Unlike any other beverages, coconut water contains five essential electrolytes – calcium, magnesium, phosphorous, potassium, and sodium.

Coconut water possesses antimicrobial properties, which may aid in clearing up acne and other blemishes from the skin surface and, subsequently, tone the skin.

The fat content in coconut water is extremely low, so generous quantities can be consumed without fearing immediately packing on the pounds.

When searching for fresh coconut to enjoy, steer clear from hard brown shells as this indicates that it is mature. Instead, look for those that are young and green on the exterior.

Featured photo credit: Zane Persaud via unsplash.com


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