Is it good to drink coconut water regularly in the summer?

Is drinking coconut water regularly good? Who should not drink coconut water? Here is some information you need to know about this cheap but very healthy water:

1. Health benefits of coconut water

Coconut water contains many essential vitamins and minerals that help support muscle and nerve function as well as balance body fluids. According to Healthline , coconut water contains up to 94% water and very little fat (unlike coconut milk, which is about 50% water and high in fat).

One cup of fresh coconut water (about 240 ml) contains: 15 grams of carbs, 8 grams of sugar, 4% of the daily value (DV) for calcium , 4% of the DV for magnesium, 2% of the DV for phosphorus, 15% of the DV for potassium.

- Electrolytes may be added

Coconut water, often referred to as “nature's sports drink,” contains an impressive range of electrolytes, including potassium, sodium, magnesium and calcium. These minerals are essential for muscle contraction, nerve transmission, and maintaining fluid balance throughout the body.

Because coconut water is rich in electrolytes, it is a great choice for rehydration, especially after fluid and electrolyte loss due to illness (such as vomiting or diarrhea) or sweating from exercise.

Notably, its osmotic composition resembles that of human plasma, making it an ideal beverage to replenish electrolytes lost during dehydration.

- Can help lower blood pressure and support cardiovascular health

Quenching your thirst with coconut water can positively impact your blood pressure thanks to its high potassium content. Potassium plays a key role in maintaining optimal blood pressure levels by relaxing blood vessel walls and counteracting the effects of sodium in the body.

When sodium levels are too high, the body retains more water, increasing blood volume and blood pressure. Adding potassium helps encourage the kidneys to excrete excess sodium , easing the strain on blood vessel walls. Luckily, one cup of coconut water contains 404 mg (9% Daily Value) of this heart-healthy mineral.

- Supports bone health

While calcium and vitamin D are widely recognized for supporting bone health, some research has focused on potassium-rich foods and beverages—like coconut water—as important allies in boosting bone strength and density. This powerful mineral may be especially beneficial in preventing osteoporosis, a condition characterized by weak bones that is common in older adults.

Along with maintaining electrolyte balance and cardiovascular health, potassium also helps regulate the body's acid-base balance. When the body is "overly acidic," it leaches calcium from the bones to help neutralize the excess acid, which weakens the bones over time. However, potassium can intervene by restoring the acid-base balance and preventing the release of calcium from the bones.

Therefore, potassium-rich diets are associated with higher bone mineral density, especially in older adults.

- Improve digestive health

Sipping on coconut water can also boost your gut health. This benefit comes largely from the hydrating properties of coconut water.

Hydration is important for digestive function, especially in absorbing nutrients and preventing constipation. Research also shows that coconut water has anti-inflammatory and anti-bacterial properties that may benefit the gut microbiome. One small study found that coconut water was shown to help reduce inflammation and may help relieve digestive disorders such as ulcerative colitis.

Therefore, coconut water can soothe irritated intestinal lining and help relieve pain caused by indigestion.

- Helps reduce cell damage thanks to its antioxidant properties

Every day, your cells face harmful molecules called free radicals. These molecules arise from normal metabolic processes in your body and exposure to outside toxins and pollutants.

When the body is flooded with too many harmful free radicals, it can lead to oxidative stress, which damages cells and increases the risk of developing chronic diseases. Fortunately, antioxidants such as vitamin C, cytokinins (a group of plant hormones, including dihydrozeatin, kinetin, trans-zeatin, gibberellins) and phenolic compounds are found in coconut water and they can fight free radical damage in the body.

However, it should be noted that the antioxidant effects of coconut water have only been studied in animals, so more human studies are needed to confirm these findings and determine how effective they are in humans.

- May aid in blood sugar management

Drinking coconut water regularly can also aid in regulating blood sugar levels. Several animal studies have shown that coconut water may aid in diabetes control by reducing blood sugar levels, improving insulin sensitivity, and reducing oxidative stress.

These beneficial effects are believed to be due to coconut water's high antioxidant content, magnesium content , and the presence of an amino acid called L-arginine.

However, it is important to mention that while animal studies provide valuable potential benefits of coconut water, further human studies are needed to confirm the effects. This.

- Prevent kidney stones

Kidney stones are especially painful when contracted. These stones are formed from crystallized minerals and salts that accumulate in the kidneys. Drinking enough fluids every day is an important factor in preventing kidney stones.

Coconut water may help prevent kidney stones by removing excess crystal-forming minerals from the system and increasing citrate levels in the urine.

2. So is it good to drink coconut water every day?

Whether drinking coconut water every day is healthy or not depends on your health and lifestyle. These include your activity level, weather, living environment as well as how much fluid you take in from sources other than coconut water and your personal health status.

Because coconut water has great hydrating and remineralizing effects , consider drinking coconut water in the following cases:

- After exercise

- On hot days

- During preparation for colonoscopy

- Chronic diarrhea

- After having stomach flu

- Replenish fluids when medically dehydrated.

However, you should only drink a maximum of 1-2 coconuts per day, preferably only 1 per day to avoid side effects caused by drinking too much coconut water such as electrolyte imbalance which can be dangerous to your health. Furthermore, although it is good for your health, you should not drink coconut water instead of filtered water every day.

3. Who should not drink coconut water?

Although good for health, not everyone should drink coconut water.

Talk to your doctor before drinking coconut water if you have kidney failure, chronic kidney disease, or are taking medications such as angiotensin-converting enzyme (ACE) inhibitors. Coconut water is high in potassium, and when the kidneys are unable to properly remove excess minerals from the body, a life-threatening condition called hyperkalemia can occur.

If you have irritable bowel syndrome (IBS), limit or avoid drinking coconut water as it contains some carbohydrates that can aggravate digestive symptoms.

Coconut water allergy is very rare, if you have allergic symptoms such as mouth rash, sore throat, swollen lips, swollen tongue... stop and see a doctor.

If you are about to have surgery, you should avoid drinking coconut water for at least two weeks before and after surgery. This is because coconut water has the ability to influence blood pressure and blood sugar control during this critical period.

Drinking coconut water along with antihypertensive or antidiabetic medications can cause blood pressure and blood sugar levels to drop to low levels. Therefore, people taking these medications should talk to their doctor before adding coconut water to their daily diet.

In short, drinking coconut water regularly will bring more benefits to your body than simply providing liquid.