Is Coconut water for you?

You see it everywhere these days. Coconut water is heavily advertised as a superfood with lots of health benefits, but is it something you should be drinking?

The answer depends on what you are doing as far as physical activity, and what else you are drinking throughout the day, along with how much of it you are drinking. Not an easy answer, right?

Let's start with the basics. 

An average serving of plain coconut water has approximately 50 calories, 0 fat, 50 mg of sodium, 480 mg potassium, 11g carbs, 11g natural sugars and 0 g of protein. 

According to WebMd, a serving of coconut water has more potassium than FOUR bananas. It's an easily digested carb in the form of natural sugars and electrolytes. Coconut water has less sugar than sports drinks and may be better at replacing lost fluids than a sports drink or water. But, that depends on your level of activity. If you are not an athlete or runner and do not workout on a regular basis, then there is probably too many natural sugars and calories for it to provide any benefit to you. If you are a distance runner, or engage in any physical activity that lasts an hour or more, coconut water can supply you with needed electrolytes, but is lacking in carbs and sodium. Coconut water, alone, will not reverse dehydration for this reason.
So, what's the answer for real food, or Paleo athletes and runners? Take 12 ounces of plain coconut water, add in your favorite fruit purée and a dash of salt, and you've got your own homemade sports drink that meets all the requirements that your body needs. For more information on that, and my own recipe check out this previous blog post. 

With all of that being said, if you don't drink any soft drinks, juices, sports drinks, an occasional coconut water is not going to hurt you. I drink water all day long, but I love to have an ice cold coconut water post workout or post run.
The taste has grown on me. When I first tried it, I was NOT a big fan. I only liked it with pineapple purée. Apparently it's an acquired taste (like coffee??!) and I now really enjoy it plain. My favorite brands are VitaCoco and the Whole Foods 365 brand, due to the flavor. When searching for a coconut water, make sure the only ingredient is Coconut water. There are a few brands out there that add some fruit, either as a purée or natural, "no sugar added" fruit juice. Those are ok for making your sports drink. Amy & Brian makes a Coconut juice with lime that is just coconut water and lime juice. It is AMAZING! I grab one from the cold cooler at Whole Foods every time I go! 

Last note: do not confuse coconut water with coconut milk. Coconut water is the liquid within a coconut. Coconut milk is made from the strained puree of coconut meat.  There is a BIG difference!

Note: This article is for informational purposes only, and not a substitute for medical advise.  Please consult with a doctor if you have any medical concerns.