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10 Coconut Water Benefits That You Must Know

Coconut water has become increasingly popular in recent times. It refers to the clear fluid inside the coconut, which is rich in several minerals and nutrients. Generally, the juice inside the young coconut is preferred. This is because the highly nutritious endosperm is suspended in the clear fluid at this stage of development. Coconut water contains several electrolytes such as potassium, sodium, and manganese, which help the body to balance the amount of water in your body, maintain the pH level and enable the movement of nutrients inside cells. The market is flooded with beverages high in artificial sweeteners and calories. Although drinking water and weight loss are related, you could replace water with coconut water if possible. It is low in calories and contains few calories. As a result, it could benefit your overall natural weight management. In addition, it is one of the most hydrating drinks. Therefore, it could help treat dehydration. If you are sick, coconut water may help your body regain strength. Coconut water is different from coconut milk. Coconut milk is high in its fat contents, unlike coconut water. Besides this, it is also good for the heart and maintains sugar levels.
coconut water and benefits

Benefits Of Coconut Water

  1. Keeps you hydrated 

    Water is the best source to keep yourself hydrated. But to have a flavor to your hydrating drink, coconut water could be one of the best options[1]. Around 94 percent of its contents include water with minimal fat. Instead of market-based beverages like juices and other drinks containing many artificial sweeteners and chemicals, coconut water is highly nutritious. It contains electrolytes essential for the proper functioning of the body. Although it is higher in calories compared to water, it contains very few calories compared to market-based hydrating drinks. Coconut water helps the heart function properly. It also promotes brain health and enables the muscles to work smoothly. It keeps you more energetic, hydrated, and in a better mood. 
  2. Highly nutritious

    Coconut water is low in calories and sugar but high in nutrition. Every 100 grams of coconut water contains[2] 15 grams of carbohydrates and just 8 grams of sugar. It also contains minerals including calcium, magnesium, phosphorus, and potassium. The high potassium content in coconut water helps the body remove the extra sodium through urine. However, the nutritional contents of coconut water may also depend on the maturity of the coconut. 
  3. Promotes healthy weight 

    Coconut water has just 45 calories in one cup. It consists of bioactive enzymes which help digestion and metabolism[3] of fats in the body. The high water contents in coconut nourish the body, increasing the metabolic rate. Excess sodium leads to water retention, which could increase your body weight. Coconut water is known for its potassium contents. Potassium helps to remove the extra water from the body. You may easily replace beverages like cold drinks and packaged juices containing chemicals and artificial sweeteners. Therefore, coconut hydrate should not only hydrate your body but also helps in managing your weight. 
  4. Maintains cholesterol levels 

    Coconut water helps to maintain cholesterol levels. Coconut water helps to lower harmful cholesterol levels and increase[4] good cholesterol levels. Since coconut water decreases the amount of bad cholesterol, it improves heart health. Cholesterol accumulates inside the arteries and coagulates the blood flow, which leads to problems like high blood pressure. The increased amount of good cholesterols is associated with a lower risk of heart disease. In addition, coconut water is also less in sugar contents and calories, which may further help maintain heart health.
  5. It could help to prevent kidney stones 

    Coconut water acts as a natural diuretic. It helps your body to flush out toxins through urine. Kidney stones are caused by the accumulation of substances like calcium, oxalate, and other crystals. To avoid them, you must ensure proper[5] water intake. Besides plain water, coconut water could work incredibly to prevent kidney stones. Coconut water may prevent the crystals formed due to the accumulation of calcium or oxalate in the kidney or the urinary tract. It may also help healthy individuals who do not have kidney stones maintain their kidneys’ health and overall health.  
  6. A good post-workout drink 

    Extensive workout sessions make you lose water and salt in the form of sweat. This might lead to dehydration if you do not hydrate your body immediately. Sports drinks are packed with sugars. You could replace it with coconut water which has much less sugar[6] content in it. Coconut water has the same benefits as that sports drinks. Since it has 94 percent of water, it hydrates your body efficiently. It replenishes all the nutrients and minerals lost during the workout. Coconut water is absorbed immediately into the body. It also contains electrolytes such as potassium, sodium, and magnesium, which further boost hydration. It is rich in antioxidants and may boost energy levels instantly. It contains fewer carbohydrates than any sports drink. Coconut is a great natural alternative to sports drinks. 
  7. Can help to prevent diabetes  

    Coconut contains very little sugar in it. Instead of sodas and packaged juices, you could have coconut water safely. It is also rich in magnesium and may improve[7] insulin sensitivity. The more insulin sensitive you are, the more your body can manage sugar levels. It could help people suffering from type 2 diabetes and prediabetes as well. However, since coconut water also contains small amounts of carbohydrates, you should consult your dietician before you drink it if you are suffering from diabetes. 
  8. Good for skin health

    As a good source of hydration, coconut water may help you fight dry and flaky skin. As we know, keeping yourself hydrated is the key to good skin health. Coconut water also contains antioxidants which may show anti-aging effects on your skin. It also has some antimicrobial properties because this could help you fight against acne. It contains vitamin C as well, which further improves your skin health. Coconut water may improve circulation, giving your skin a more youthful and hydrated look. Coconut water, if applied to the skin, deeply moisturizes the skin.  
  9. Good source of potassium 

    Potassium performs several functions in our body. Some of the essential roles it performs in the body include maintaining normal blood pressure, exchanging nerve signals between nerves, maintaining proper water balance, and balancing the body’s pH. Coconut water is rich in potassium. It contains as much potassium in it as a banana. Coconut water contains less sodium than potassium which enables[8] it to flush the extra water in the body through the urine. It may also help to lower blood pressure levels. However, people on medications should consult their doctor before drinking it. Because of its high sodium contents, it is regarded as better than any kind of sports drink. 
  10. May Help with Migraines

    Lack of water in the body leads to fatigue and tiredness. It may also cause headaches. Coconut water is high in magnesium content. Magnesium helps the body supply electrolytes, which helps maintain the proper functioning of the brain and could prevent migraine attacks. People suffering from migraine have lower levels of magnesium in their bodies. Coconut water not only refreshes your body but also helps your body to obtain magnesium healthily and deliciously.


Coconut water is highly nutritious and a completely natural beverage. It is one of the best options to have when it comes to hydrating your body. Young and green coconut water should be given preference because of its high nutritional value. The endosperm suspended in the clear water is packed with vitamins, minerals, and nutrients essential for the body. It is advised that you should check with your doctor if you are already taking blood pressure medication. It is high in potassium which makes coconut water capable of lowering the blood pressure below the expected value. Therefore, coconut water should also be consumed within limits, in moderate amounts. To acquire maximum benefits, you should choose natural coconut water instead of packaged ones as it may contain additional sweeteners.  


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
  1. T Kuberski, A Roberts, B Linehan, R N Bryden, et. al. Coconut water as a rehydration fluid. N Z Med J. 1979 Aug 8;90(641):98-100. Available from: https://pubmed.ncbi.nlm.nih.gov/290921/
  2. 100% NATURAL COCONUT WATER. Date of Publication: 2/3/2018. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/565195/nutrients
  3. Douglas S Kalman, Samantha Feldman, Diane R Krieger, et. al. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. J Int Soc Sports Nutr.2012; 9: 1. Published online 2012 Jan 18. doi: 10.1186/1550-2783-9-1
  4. V G Sandhya, T Rajamohan. Beneficial effects of coconut water feeding on lipid metabolism in cholesterol-fed rats. J Med Food. 2006 Fall;9(3):400-7. doi: 10.1089/jmf.2006.9.400. Available from: https://pubmed.ncbi.nlm.nih.gov/17004906/
  5. Roshan M. Patel, Pengbo Jiang, John Asplin, et. al. Coconut Water: An Unexpected Source of Urinary Citrate. Biomed Res Int.2018; 2018: 3061742. Published online 2018 Nov 1. doi: 10.1155/2018/3061742. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6236775/
  6. Mohamed Saat, Rabindarjeet Singh, Roland Gamini Sirisinghe, et. al. Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. J Physiol Anthropol Appl Human Sci. 2002 Mar;21(2):93-104. doi: 10.2114/jpa.21.93. Available from: https://pubmed.ncbi.nlm.nih.gov/12056182/
  7. Yanan Dai, Li Peng, Xiaohua Zhang, et. al. Effects of coconut water on blood sugar and retina of rats with diabetes. PeerJ. 2021; 9: e10667. Published online 2021 Jan 29. doi: 10.7717/peerj.10667. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7849505/
  8. NUTRITIONAL VALUES OF NARIKELODAKA (TENDER COCONUT WATER). Date of Publication: 22/7/2022. Available from: http://ccras.nic.in/node/1220

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