Benefits Of Coconut Water You Need To Know

When you need to rehydrate in the future, think about turning to coconut water. The fashionable drink is widely used in smoothies and other dishes, such as salad dressings, and is packed of natural vitamins and minerals that help with hydration.

However, despite the fact that some individuals vouch for the health advantages of drinking coconut water, is that really the greatest choice when you’re thirsty?

What you need to know about coconut water and how to determine if it’s a good choice for you are explained by dietitian Maxine Smith, RDN, LD.

Coconut water: What is it?
Different from coconut milk, which combines coconut water and grated coconut, coconut water is the transparent liquid found inside of coconuts. Coconut water is minimal in calories and sugar and has a mildly sweet, nutty flavor.

But it also contains electrolytes like potassium, sodium, and magnesium, all of which support nutrient replenishment. This means that while it might not be any better than water, it is still a beneficial thing to drink after exercise or while suffering from a slight sickness.

Recent research has also shown, albeit not conclusively, that using coconut water topically to treat acne can be effective.

What advantages does drinking coconut water have?
Being low in calories, free of fats and cholesterol, and helping you stay hydrated, coconut water can be consumed as a part of a balanced diet. Make sure you are informed of how coconut water may impact people with high blood pressure and other conditions before you open a bottle.

Encourages hydration
Coconut water is minimal in calories and carbs, compared to sports drinks, which can be filled with flavorings and added sweets. The electrolytes potassium, sodium, and magnesium play a significant part in the attraction of coconut water. According to certain research, the electrolytes may help with hydration in particular when it comes to exercise, adds Smith.

But Smith cautions that those studies use coconut water that is enriched with sodium, which may not be a great choice for most people and should be reserved for those who work out for an hour or more. “It can be helpful doing long exercise sessions,” says Smith. “However, the electrolytes vary in coconut water. A sports drink is a more reliable bet for these situations.”

A rule of thumb is for every pound of weight lost during exercise, you need to replenish your body with about 20 ounces of fluid, whether that’s coconut water, a sports drink or water. “Water is still the best way to hydrate,” says Smith.

Rich In Potassium
Most people’s diets are deficient in potassium. Through your urine, the mineral aids in removing excess sodium from your body. Even blood pressure can be lowered with coconut water.

According to preliminary studies, coconut water may help people with high blood pressure lower their blood pressure. However, it may be better to avoid coconut water if you are taking blood pressure medication because it could cause it to drop too low. It would be preferable to talk to your doctor about this.

Additionally, due to the high potassium content of coconut water, it is advised that you avoid drinking it two weeks prior to any type of surgery.

Very Few Calories
Other fruit juices may have a lot of extra sugar, calories, and carbohydrates. Conversely, coconut water has fewer calories and is a wonderful choice for people who enjoy sweet beverages.

According to Smith, it contains between 40 and 60 calories per 8 ounces, or approximately half as many as orange juice. “If you like the taste, you can include it in your diet.”

Free Of Cholesterol And Fat
Coconut water is fat- and cholesterol-free and contains 94% water. Get one that is unsweetened and doesn’t contain additional sodium for recreational drinking, advises Smith. She also suggests checking the expiration date as the older coconut water gets, the more it loses its nutrients and may get an odd taste.

Kidney Stone AVoidance
According to the National Institute of Diabetes and Digestive and Kidney Diseases, 11% of men and 6% of women in the U.S. experience kidney stones at least once in their lives. The best way to avoid them is by staying hydrated. According to Smith, consuming coconut water as part of a healthy diet can provide some alleviation and aid in system cleansing. Using coconut water boosted the elimination of potassium, chloride, and citrate from urine, according to a 2018 study.

Stones come in a wide variety of sorts, according to Smith. But coconut water might be helpful if your doctor advises you to increase your potassium intake.

Stronger Skin
According to a preliminary 2017 study, coconut water’s antibacterial qualities may also help in the fight against acne. Consuming coconut water may support your antioxidant system by counteracting the impacts of free radicals, according to research.