Coconut Water

Coconut water is a popular beverage, dubbed “Mother Nature’s sports drink,”¹ and has been endorsed by many celebrities, such as actress Gwyneth Paltrow,² music icon Madonna³ and basketball player LaMarcus Aldridge⁴ for its outstanding health benefits.

There’s no doubt that a tall glass of pure, organic coconut water is one of the most refreshing beverages you can enjoy, whether it’s after a workout or simply to quench your thirst during a hot summer day.

In this article, you can learn more about coconut water, including its composition, where it comes from, its uses and benefits, and why it has become one of the most sought-after health beverages today.

What Is Coconut Water?

The scientific name for coconut water is “coconut liquid endosperm”⁵ — it is the clear liquid found in the center of young, green coconuts and is made when the endosperm tissues of a coconut fruit go through nuclear mode of development, as described below in a Molecules Journal 2009 study:⁶

“[T]he primary endosperm nucleus undergoes several cycles of division without cytokinesis (the process in which the cytoplasm of a single eukaryotic cell is divided to form two daughter cells). Cytokinesis then occurs, progressing from the periphery towards the center, thus forming the cellular endosperm layer.

At first, the cellular endosperm is translucent and jelly-like, but it later hardens at maturity to become white flesh (coconut meat). Unlike the endosperms of other plants (e.g., wheat and corn), the cellularization process in a coconut fruit does not fill up the entire embryo sac cavity, but instead leaves the cavity solution-filled.”

The “solution” mentioned above is coconut water. It’s described as having a refreshing and nutty flavor.⁷ It’s mildly sweet, but not overly so, unlike other fruit juices available on the market.

Tropical regions around the world have consumed coconut water not just for its flavor, but also because of its superb health benefits. Coconut water is 95% water⁸ but, at the same time, it offers a unique chemical composition that features vitamins, minerals, amino acids, natural sugars and phytohormones.⁹

Its electrolyte content is another noteworthy element. Not only is this liquid an ideal rehydrating drink, but the electrolytes in coconut water are also said to resemble intracellular fluid in humans, which is why doctors have used uncontaminated raw coconut water intravenously, injecting it into the bloodstream to help avoid dehydration.¹⁰

Coconut Milk vs. Coconut Water

Many people who are not accustomed to having coconut in their diet often refer to coconut water and coconut milk interchangeably, but these two drinks are actually different. Coconut water is the clear, naturally developed liquid in the fruit that you get when you open a fresh coconut.

Coconut milk is a manufactured product made by grating the coconut meat, adding water and squeezing out the juice. This results in a white and creamy liquid, not too different from dairy milk.¹¹It is used in many ingredients, such as curry and sauces.

Health Benefits of Coconut Water

I’ve always stressed the importance of making pure, filtered water your primary beverage of choice. However, drinking coconut water is something I also recommend.

Not only is coconut water one of the best rehydration drinks available on the planet thanks to its electrolytes and natural salts like potassium and magnesium, but it’s also beneficial for your body, as it offers numerous nutrients. Among these useful components are its cytokinins, a class of phytohormones with antiaging, antithrombotic and anticarcinogenic effects.^12,13

This liquid offers inorganic ions, B vitamins and minerals such as iodine, selenium, zinc and sulfur, all of which provide support for your antioxidant and overall system.¹⁴ Here are some of the benefits of drinking coconut water daily:

• Provides cardioprotective effects — A 2003 animal study published in the journal Plant Foods for Human Nutrition found that tender coconut water (TCW) may have cardioprotective effects as it helped decrease concentration of total cholesterol, VLDL + LDL− cholesterol and HDL cholesterol among rats that had induced myocardial infarction.

The researchers noted that these benefits may come from the nutrients in the liquid, namely calcium, potassium, L-arginine and magnesium.¹⁵

• May help boost kidney health — Coconut water may help reduce the risk of kidney stones. In a 2013 study, coconut water helped inhibit crystal deposits in renal tissues of rat subjects. It reduced the amount of crystals in their urine, as well. What’s more, the researchers noted that this liquid “protected against impaired renal function and development of oxidative stress in the kidneys.” They noted that it can be used for phytotherapy against urolithiasis.¹⁶
• May help in the management of diabetes— Coconut water was found to have hypoglycemic and nephroprotective activities. Results of a 2015 study noted that rats given coconut water had better blood glucose maintenance compared to rats in the control group.¹⁷ According to the researchers:

“Our results indicate that CW has multiple beneficial effects in diabetic rats for preventing hyperglycemia and oxidative stress caused by alloxan.”

A separate study also noted that the L-arginine in coconut water is responsible for its antidiabetic and antithrombotic effects, and is mediated through the L-arginine-nitric oxide pathway. Diabetic rats that were treated with mature coconut water L-arginine had reduced concentration of blood glucose and hemoglobin A1c.¹⁸

• Offers rehydrating effects after exercise — A 2007 study compared the rehydrating effects of water, coconut water and a sports drink. The authors noted that drinking coconut water is “as good as ingesting a commercial sports drink for whole body rehydration after exercise-induced dehydration but with better fluid tolerance.”¹⁹
• May protect against oxidative stress — Coconut water is loaded with antioxidantsthat are known to help fight free radicals that may lead to oxidative damage. One study found that shikimic acid (SA), an active phytoconstituent in coconut water, may help protect the liver cells of mice subjects against hydroperoxide-mediated oxidative stress.²⁰
• May help maintain healthy blood pressure levels — A study involving 28 hypertensive subjects looked at the potential effects of coconut water on blood pressure levels. Those who were given coconut water had significant decreases in their mean systolic and diastolic blood pressure.²¹

The high levels of potassium in coconut water may be a contributing factor to this benefit. A 1998 study in the Hypertension journal notes that this mineral has a “modest blood pressure-lowering effect.”²²

For more information about coconut water’s nutrients, check out the table below.²³

Coconut Water Nutrition Facts

Serving Size: 3.5 ounces (100 grams), coconut water, unsweetened
	Amt. Per Serving
Calories	18
Calories from Fat
Total Fat	0 g
Saturated Fat	0 g
Trans Fat
Cholesterol	0 mg
Sodium	26 mg
Potassium	165 mg
Total Carbohydrates	4.24 g
Dietary Fiber	0 g
Sugar	3.92 g
Protein	0.22 g
Vitamin A0 ug	Vitamin C	9.9 mg
Calcium7 mg	Iron	0.03 mg