11/10/2025
Is Coconut Water?
As you might guess, coconut water is the clear fluid that fills the inside of coconutsāspecifically young ones. āMore mature coconuts may still contain a small amount of coconut water, but typically, packaged coconut water is from the young green ones,ā explains Kelly Jones, RD, a board-certified sports dietitian for athletes and active adults.
Just keep in mind that coconut water isnāt the same as coconut milk; the latter is made with the clear liquid along with grated coconut to give it a thicker, milkier appearance and texture.
Health Benefits of Coconut Water
There are a fairly surprising amount of health benefits of drinking coconut water, among them including:
1. Itās Super Hydrating
Coconut water contains electrolytes like potassium and manganese, āwhich helps the body retain water,ā says registered dietitian Kimberly Jurkowski, RDN. āThe hydration can also help to decrease muscle cramps after exercise.ā
And because itās so hydrating, coconut water can be a good choice to drink during or after a workout, Jones says. āSince coconut water does contain natural sugar, it may be more hydrating than plain water during physical or after activity, or when youāre dehydrated,ā she says.
2. It May Benefit Your Heart Health
Coconut water is an especially great source of potassiumāone popular brand, for example, delivers 677 milligrams in a 10-ounce bottle, or about 15 percent of your daily value. (Of course, the amount you get will vary depending on the brand you choose, so check your nutrition facts label for exact details.) This potassium boost is important, since many Americans arenāt getting enough of the electrolyte in their diets, according to the 2020-2025 Dietary Guidelines for Americans.
Plus, potassium has the added benefit of making coconut water a heart-healthy beverage, Jurkowski says. This electrolyte can help balance electrolytes and lower blood pressure, she says, and it ācan help counteract the effects of sodium, which may help prevent heart disease,ā she explains. (Of course, sodium isnāt all badāitās another important electrolyte, as weāll discuss more laterābut too much of it isnāt good for your ticker.)
3. Itās Low In Calories
While not as low-cal as plain H2O, coconut water does have an edge over many other drinks, if thatās an important factor for your personal goals. āCoconut water is a low-calorie way to rehydrate the body,ā Jurkowski says. For context, a 10-ounce bottle has around 80 calories, compared to approximately 140 for apple juice, between 150 and 200 for chocolate milk, and about 130 for soda.
4. It May Help Manage Blood Sugar Levels
Coconut water also contains magnesium; specifically, a 10-ounce bottle delivers about 24 milligrams, or about 6 percent of your daily value. Though this is a relatively small amount, consuming more foods and drinks with magnesium may be beneficial for your blood sugar.
ā[Magnesium] can help decrease blood sugar levels in people with type 2 diabetes and prediabetes,ā Jurkowski says. Indeed, a 2019 review of 26 studies found that people who regularly consumed more magnesium had a 22 percent lower risk of developing type 2 diabetes.
5. It Provides Other Nutrients and Antioxidants
Just to add to coconut waterās impressive nutritional profile, this beverage is also a good source of vitamin C and offers a small amount of calcium, Jones points out, as well as other antioxidants. āWhile more research is needed on the potency and potential benefits, in humans coconut water does deliver some antioxidants as well,ā she says. Jurkowski explains that these antioxidants may help combat oxidative stress, microscopic damage to your body induced by excess free radicals that can accumulate over time.
