Whether it’s sparkling water or sports drinks, it can be fun to find new and exciting drinks to help you stay hydrated. But when you want something different than regular water, there’s a popular alternative that many people are turning to: coconut water.
Coconut water is once again gaining popularity on TikTok and other social media as an effective natural flavor enhancer for mocktails, cocktails, coffee, and many other popular drinks. It’s not too sweet, it’s not too bold, and it enhances the flavor of your drink rather than diluting it.
Additionally, it itself is often compared to sports drinks and other electrolyte-rich artificial beverages. Is it a better option than sports drinks? Is it actually more nutritious than plain water? Let’s take a closer look at the moisturizing effects of coconut water.
What makes a drink hydrating?
Hydration drinks come in all shapes and sizes, says Joanna Gregg, registered dietitian at MyFitnessPal.
“Based on study When comparing the hydration effects of specific beverages, it is the total volume and nutrient composition that ultimately determines the degree of hydration of the beverage. ”
Basically, this means that “beverages containing small amounts of carbohydrates, protein, and fat are more hydrating than water.” For example, research shows that milk is actually one of the most hydrating drinks on the market.
However, given the amount of hydration humans need, consuming that much milk every day is not nutritionally recommended. Water is still the best choice for long-term, sustainable hydration, says Greg.
electrolyte It also plays a big role in hydration. “Electrolytes, especially sodium and potassium, are minerals that help balance our bodies and maintain blood pressure and regulate heart contractions. They support optimal homeostasis of various body functions. maintain,” Greg says. “Taking electrolytes helps your body retain the appropriate amount of fluids, which helps keep you hydrated.”
Depending on your activity level, you may not need to be diligent about replenishing your electrolytes, says Greg. “Unless you’re losing a lot of electrolytes through excessive sweating or illness, you probably don’t need to worry.”
Coconut water nutritional profile
One of the many benefits of coconut water is its natural electrolyte balance. “Coconut water has been touted as a natural sports drink. High levels of natural electrolytes It helps replenish lost nutrients such as potassium, sodium and magnesium,” says Greg.
Coconut water’s high water content and natural sugar content make it a good option for those looking for a refreshing drink different from regular water. According to the MyFitnessPal app, 1 cup of coconut water typically contains:
- 46 calories
- Carbohydrates 8.9g
- fat 0.5g
- Protein 1.7g
- Sodium 252mg
- Sugar 6.3g
- Fiber 2.6g
Greg advises that while coconut water is rich in electrolytes and other beneficial nutrients, you should still prioritize foods like fruits and vegetables. “It’s important to get most of the nutrients that coconut water provides through the consumption of fruits and vegetables, which also have additional benefits such as fiber and a wide variety of vitamins and minerals.”
Is coconut water hydrating?
We know that coconut water significantly boosts electrolytes, but can coconut water be as hydrating as regular water? Greg’s answer is most likely not, but it depends.
“There are no studies showing that coconut water is more hydrating than water or other electrolyte drinks,” says Greg. “Water remains the gold standard for hydration. Absent excessive fluid loss, most people can rely on water and a balanced diet for hydration and electrolyte consumption.”
As Greg said earlier, unless you’ve lost a lot of water through sweating during a long workout or through illness, you probably won’t need electrolyte replacement in an emergency. When it comes to coconut water and water, water is still your go-to. “The bottom line is that the human body is pretty good at handling all of this on its own.”
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Coconut water and other hydration drinks
Due to its natural properties, coconut water is still better than sports drinks, but sports drinks can be better in some cases.
coconut water not that much sodium It’s the same one found in many sports drinks. “Traditional sports drinks may lack the amount of sodium that is typically needed after prolonged sweating or exercise,” says Greg.
If you’re losing a lot of electrolytes, such as during a long, intense workout, it’s best to turn to sports drinks to replenish all the fluid you’ve lost. Sports drinks are approx. Sodium 500mg (Depending on brand and variety) Coconut water, on the other hand, contains 30 to 60 mg of sodium. The sodium concentration in regular water varies, but traditionally has very low levels. 20mg per liter.
You can choose your drink based on your activity level. If you sweat a lot, opt for a sports drink. If you’re taking it easy and not doing too much strenuous exercise, make sure to keep drinking water. If you’re doing a light activity like a quick workout or brisk walk, or just want to try something new, there are plenty of opportunities to incorporate coconut water into your diet.
When choosing coconut water
Coconut water is a very versatile drink. It can be enjoyed alone or mixed with other drinks.
As previously mentioned, it has recently become popular as a mixer in mocktails and cocktails, and as a substitute for fruit juice in a variety of beverages. “If you’re looking for a low-sugar alternative to high-carbohydrate drinks or fruit juices, coconut water can be a refreshing alternative,” says Greg. “Or if you’re just looking for a more delicious way to hydrate from time to time, coconut water is a quick and on-the-go option.
“For a quick boost, try freezing coconut water in ice cubes and enjoying it with water. To cut down on sugar, try adding it to your favorite smoothie recipe instead of juice. can.”
Although it is easy to use in many ways, there are times when you may not want to use it. “Coconut water contains high levels of potassium, so anyone with the following symptoms Changes in renal function These products should be used with caution or avoided,” Greg advises.
“Additionally, athletes who sweat profusely during endurance exercise or those who experience excessive fluid loss from outdoor work or sports may benefit from electrolyte replenishment containing more sodium.”
FAQ
Should I use coconut water in my coffee?
Coconut water is much more nutritious than many other coffee additives, such as creamers and high sugar syrups. A great alternative!
Does heating coconut water (such as using it in hot coffee) affect the moisturizing properties of coconut water?
There is no evidence to support that claim. If you want to add coconut water to your hot coffee, give it a try.
Is there a difference between coconut water and coconut milk?
yes. Coconut water is a product made from the liquid inside a coconut, while coconut milk is a liquid extracted from the grated pulp of a coconut. Coconut milk is often used in cooking rather than drinking due to its high fat content and creamy texture.
How MyFitnessPal can help you
If you’re not sure how your favorite drinks (or meals!) affect your health and fitness goals, you can start tracking your food and nutrition.
Logging what you eat and drink can reveal nutritional information such as calories, grams of sugar and fat (and sodium, of course!). This will help you pinpoint eating habits that can impact your progress towards your nutrition and weight management goals.
With one of the largest food databases (over 20.5 million foods!), it’s easy to log your food and drinks and check their nutritional value with just a few taps of a button. MyFitnessPal app.
The post Does Coconut Water Really Hydrate? appeared first on MyFitnessPal Blog.
