Coconut Water For Athletes

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Coconut Water For Athletes

Running with Coconut Water as an Electrolyte Drink

For runners and other sportsmen, coconut water has become a popular alternative to sports beverages and recovery drinks. It has few calories, no fat, and no cholesterol. Is it, however, truly healthier than the standard alternatives? It could be for some.

What Is Coconut Water All About?

Coconut water is distinct from coconut milk or coconut oil, which are high in fat. The juice comes from the heart of young, green coconuts. Coconut water is formed from an emulsion of grated coconut meat and liquids.

Coconut water is different from coconut-flavored drinks. Coconut flavoring, as well as added sugars and other substances, can be found in some sweet drinks. During a run, these liquids are generally not recommended as hydrating fluids.

One cup of unsweetened coconut water contains roughly 43 calories. It also contains approximately 10 grams of carbohydrate (almost all sugar), half a gram of protein, and no fat.

Benefits of Coconut Water for Runners

Coconut water includes naturally produced sugar, which is readily digested and provides energy. Many runners need to replace carbs in order to sustain energy levels and muscular endurance during long training runs or races.

Coconut water also contains micronutrients like potassium and magnesium, which are lost by runners and athletes during exercises. These micronutrients aid your body's performance throughout extended workouts.

Potassium is necessary for muscle contraction, neuronal transmission, and heart function. Adult women require 2,600 mg of potassium per day, according to the National Institutes of Health (NIH). Every day, men require 3,400 mg. 2 Potassium is found in roughly 400 milligrams per cup of coconut water. 

Magnesium aids in muscle and nerve function regulation. Women require 310 to 320 mg of magnesium per day, while men require 400 to 420 mg. About 15 milligrams of magnesium are included in one cup of coconut water.

Other Beverages vs. Coconut Water

Coconut water is frequently promoted as a preferable beverage over water and other sports drinks. However, no studies have found any significant advantages.


Coconut water has been studied to see how it compares to plain water in terms of hydration during activities like running. The majority of research comparing coconut water to plain water or sports drinks have been small in scope. 3 That is, just a few test subjects are used, and many of them are only well-trained guys.

While studies suggest that coconut water is just as good as water at rehydrating the body. However, the majority of the authors of the studies claim that it is no more effective and that further research is needed to identify extra benefits. 

Coconut water costs more than regular water and is unlikely to be available on race day. If you're used to practicing with it, you'll need to bring it along if you want to eat it during a competition. However, depending on how long and difficult your race is, coconut water includes calories (energy) and micronutrients that may reduce your need for sports gels or other sustenance.

Sports Beverages

Some runners are curious how coconut water stacks up against sports beverages. Some athletes may choose coconut water over sports drinks like Gatorade since it is more natural. However, there are some significant distinctions between them.

There are no additional sugars in pure coconut water.

  • It is unlikely that they will be offered at races.
  • Electrolytes are not present.
  • It's possible to have less nausea.
  • Some people find it easier to ingest.

Beverage for Sports

  • Sugars may have been added.
  • During races, popular brands are generally available.
  • Generally available in most stores
  • Electrolytes are usually present.
  • Possibly causes nausea

Pure coconut water lacks the electrolytes, particularly sodium, present in sports drinks, which are required to restore all of the electrolytes lost via sweating. For people who run for more than 60 minutes, commercial sports drinks like Gatorade provide comprehensive hydration and electrolyte replacement.

When compared to carbohydrate-electrolyte beverages, coconut water caused less nausea, enhanced fullness, and no stomach distress, according to one study. It was also easier for test subjects to drink a larger amount.

However, that research did not include a race. Coconut water is unlikely to be provided at water breaks during races. Gatorade and other similar sports drinks are virtually always available.


Coconut water can be consumed at various times to support your nutrition and hydration goals. Consider any of the following scenarios for timing.

Throughout Short Runs

You don't need to worry about electrolyte replacement if you're jogging for less than an hour, so ordinary water should suffice. Furthermore, though plain water hydrates just as well as coconut water, you may choose water because it has less calories and is less expensive. However, if you enjoy the flavor of coconut water, it's a terrific choice for those shorter runs.

During Long Distance Runs

Because their sensitive stomachs can't withstand the sugar and artificial sweeteners in many traditional sports beverages, some runners choose coconut water during lengthy runs. Of course, you should see how well you tolerate coconut water before committing to a long-term use.

According to one study, participants disliked the flavor of coconut water and drank considerably less of it than plain water. You may become dehydrated as a result of this. Another study indicated that when coconut water was used instead of a sports drink, the subjects had more bloating and stomach distress. 3

If you like coconut water and can stomach it, you can season it with a little of salt or take a salt shot halfway through your long run to ensure you're getting enough sodium.

Following Runs

Coconut water is also utilized as a post-workout recovery drink and a natural approach to replace electrolytes. Some runners use it with protein powder to ensure that they get the optimal 3-to-1 protein-to-carbohydrate ratio for recovery.

If you don't want to drink coconut water during your run, make a post-run smoothie with it. In a blender, combine bananas, fresh berries, coconut milk, and coconut water, along with a pinch of protein powder. You'll get a satisfying, protein-rich snack with carbs and potassium to aid muscle recovery.

If you're looking for coconut water, search for unsweetened varieties, as some coconut drinks contain additional sugars (and therefore more calories). Make sure the product solely contains coconut water and no extra fillers or flavors by reading the label.

If your coconut water needs to be refrigerated, always check the product label. It is recommended by some brands.

Coconut Water For Athletes

Is coconut beneficial to athletes?

For athletes, coconut water has quickly become the go-to 'natural' rehydration/energy drink. It has a natural electrolyte balance and provides carbs for energy (albeit less than sports drinks). It's worth noting that it has less salt than sports drinks but more potassium.

Is coconut water beneficial for exercise?

During workout, drink fluids like coconut water to stay hydrated and feel more energized. Sweating releases both fluid and electrolytes from your pores during an exercise. You may feel weary and dizzy, get headaches and muscular cramps, and have a decline in sports performance if you do not rehydrate.

Why is coconut water beneficial to athletes?

When compared to traditional sports beverages, coconut water is lower in sodium, the key electrolyte lost via sweating, and carbs, which aid recovery by replenishing depleted energy stores. As a result, if people are exercising for less than 60 minutes, coconut water can be a suitable hydration option.

Is coconut water healthy for muscular growth?

Coconut water is excellent post-workout because it contains vitamins that aid in recuperation, such as vitamins C and B. Vitamin C strengthens your immune system, while folate (B9) aids in the formation of new cells and vitamin B6 aids muscular growth by creating amino acids. Everyone Should Drink Coconut Water

Is coconut water beneficial for aching muscles?

Or perhaps muscular pain? If consumed as part of an active recovery phase of training, coconut water can help with muscle cramping and soreness.

Is it safe to consume coconut water on a daily basis?

When eaten as a drink, coconut water is LIKELY SAFE for most individuals. Some people may experience fullness or stomach discomfort as a result of it. However, this is unusual. Coconut water can raise potassium levels in the bloodstream if consumed in big amounts.

Is coconut water beneficial to men?

Drinking coconut water has numerous advantages for guys. It's a terrific method to rehydrate, lower blood pressure, enhance heart health, stimulate kidney function, and increase energy. It's also a fantastic choice for folks attempting to lose weight because it's low in calories and carbs.

Is coconut water a healthier alternative to sports drinks?

Pros: Coconut water offers fewer calories, less salt, and more potassium than a standard sports drink, depending on the brand. It also contains no artificial colors and only natural flavors (from other juices, for instance). Cons: Sodium is the most critical electrolyte to restore after a tough workout.

Is coconut water hydrated enough to replace a sports drink?

According to some data, coconut water is comparable to sports drinks. However, it provides no more hydration than plain water. Coconut water is considered a safe casual beverage. Coconut water does include calories, with an 8-ounce portion containing 45 to 60 calories.

Is coconut water comparable to Gatorade?

Excellent source of potassium

Coconut water also contains far more potassium than sports beverages such as Gatorade or Powerade. A 12-ounce serving of Gatorade provides 140 mg of potassium, whereas an 11.2-ounce serving of coconut water has 690 mg.

After an exercise, what do athletes drink?

After a strenuous workout, athletes must replace electrolytes. Drinking milk after exercise can help restore important electrolytes such as salt, magnesium, and calcium that are lost in sweat.

How can you get rid of aching muscles?

Getting rid of the ache: If the prospect of an ice bath is too much for you, try the famous "flushing" technique. Run hot water for two minutes over your painful muscles, then switch to cold water for 30 seconds. This should be done five times.

Is coconut helpful for working out?

Coconut water, like Gatorade and other popular sports drinks, is strong in electrolytes like potassium and magnesium. In a 2012 study, coconut water was found to be just as effective as sports drinks and water for post-workout recovery.

What should you consume while building muscle?

During strenuous workouts, hydrate with water and electrolytes. Add simple carbs (sugar) to your workout drinks if your workout lasts more than two hours. Over Gatorade and other energy beverages with artificial components, I advocate organic apple juice and coconut water.

What occurs after 7 days of drinking coconut water?

Coconut water helps the body remove toxins and dissolve kidney stones. It's an excellent natural diuretic for those of you with renal trouble. It cleanses the urinary system as well as bladder channels, so you may feel more healthier and more active after a week.

Is coconut water good for weight loss?

Weight Loss With Coconut Water

Coconut water is beneficial to those trying to lose weight. Coconut water contains no calories and is easy on the stomach. It's loaded with bio-active enzymes that aid digestion and metabolism. Your metabolic rate increases as you burn more fat.

Coconut Water For Athletes

Is coconut good for sperm production?

Researchers in a recent study are advising men with fertility issues to drink coconut water as much as possible. They were able to demonstrate in animal trials that drinking coconut water increases sperm count and motility while drastically lowering the quantity of defective sperm.

Is coconut beneficial to testosterone levels?

It's been reported that certain meals, such as coconut oil, can boost testosterone and improve sexual function. Despite this, there is no proof that coconut oil can enhance testosterone or help with ED.

Is it possible to consume too much coconut water?

Excess potassium consumption from drinking too much coconut water may induce diarrhea in certain persons. A patient who drank many glasses of coconut water in one day developed hyperkalemia, or excessive potassium levels in the blood.

Is it better to drink coconut water or banana juice?

The banana is a good supplier of potassium. Coconut water contains 4.3 times the amount of carbs as a banana. Coconut water contains 68% less sugar than bananas. Coconut water is far lower in calories than banana.

What hydrates better than water?

Coconut water is without a doubt the most hydrating beverage. It's low in calories and high in potassium, and it's said to hydrate better than ordinary water. It is also naturally invigorating, making it a better alternative to marketed sports or energy drinks.

Gatorade or coconut water has more electrolytes.

Sodium replenishment is far more significant than potassium replacement following water loss. Compared to Gatorade, which is created for athletes and includes roughly 52.5 mg of potassium and 192 mg of salt, coconut water has about 569 mg of potassium and 160 mg of sodium.

Last Word

It is critical to stay hydrated while exercising and to refresh your body afterward. Coconut water is one way to accomplish this, but only if you enjoy drinking it. The American College of Sports Medicine has long recommended that whatever you use for fluid replacement be tasty so you will drink enough of it.

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