Is coconut water an electrolyte boost or just empty calories?

As the sweltering summer heat intensifies, many of us are searching for ways to say healthy and hydrated. Coconut water has long been touted as a low-sugar low-calorie electrolyte drink – perfect for replenishing what may be lost in sweat. But does it live up to the hype? 

Mostly. 

Dolores Woods, RDN, a nutritionist with UTHealth Houston School of Public Health says, “Coconut water is a common post-workout beverage due to the high amount of potassium and sodium. It is typically low-calorie and can be a part of a healthy diet; however, it is not calorie-free, and drinking only coconut water to stay hydrated can lead to consuming empty calories.” 

We dig deeper to find out what you need to know about coconut water. 

Is it OK to drink coconut water daily?

Yes. It’s low in calories and it’s low in sugar. But there isn’t anything particularly special about it, either. If you are getting electrolytes from other sources in your diet, it is unlikely that coconut water is going to provide additional benefits than water, and it does contain a few extra calories, which can add up. 

What are the benefits of drinking coconut water?

The Mayo Clinic says that coconut water does contain a good amount of electrolytes, like potassium, sodium and manganese. Additionally, it is rehydrating, which is important all the time but especially when you are engaging in rigorous exercise and in higher temperatures. 

Some enjoy the taste of coconut water over the neutral flavor of water. Coconut water can also be added to other drinks, which can give other beverages a bit of an electrolyte boost. 

Are there any cons to drinking coconut water? 

It depends on the brand. Sometimes coconut water can contain added sugars or artificial sweeteners, which some can have sensitivities to. Some may argue that unsweetened coconut water doesn’t taste very good – it just depends on individual preferences. Coconut water is also not calorie-free, so compared to water, it has a downside. 

Overall, if you’re looking to supplement your summer hydration with coconut water – it is a healthy and hydrating option.

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