Coconut water is an excellent thirst quencher and is low on calories making it an excellent post workout or rehydrating drink. Besides being low on calories, 1 cup contains 45 calories along with 252 mg of sodium, 600 mg potassium, 6 g of natural sugar, calcium, vitamin C, iron, vitamin B6 and magnesium. (USDA Food Composition Databases) Coconut water is known as Mother Nature's sports drink due to the easily digested carbohydrate content and balance of electrolytes. Coconut water has a sweet, nutty and refreshing taste.

Hydration:

Due to its electrolyte content, coconut water helps support rigorous exercise or extended periods of physical activity during which the human body loses minerals through sweat. It beats sports drinks that are loaded with sugar and sodium and contain only small amounts of potassium.

Professional athletes and celebrities swear by it. John Isner (a professional tennis player) who played a 11 hour marathon tennis at Wimbledon says- "It is super hydrating and has kept me going in long matches and prevented me from cramping even in the hottest and most humid conditions."

Coconut water can be added to protein shakes, juices and smoothies to boost hydration levels. It can be paired with a banana for a quick recovery option post workouts.

Antioxidants:

The antioxidants in coconut water help combat free radical damage (unstable molecules produced on response to stress or injury). These free radicals lead to oxidative stress and damage cells increasing disease risk. Studies done have shown that tender coconut contains antioxidants and nutraceutical properties which help reduce oxidative stress. (Manna K et al., Protective effect of coconut water concentrate and its active component shikimic acid against hydroperoxide mediated oxidative stress through suppression of NF-κB and activation of Nrf2 pathway. J Ethnopharmacol. 2014 Aug 8;155(1):132-46. doi: 10.1016/j.jep.2014.04.046. Epub 2014 May 14.)

Kidney stones:

For those affected with kidney stones, being well hydrated and drinking enough water is very important. Kidney stones are formed from calcium and oxalate salts which form crystals in the urine. Drinking coconut water with its high antioxidant capacity is better than plain water while treating kidney stones , as it prevents crystals from sticking to the kidneys and urinary tract. It also reduces the number of crystals formed in the urine. (Gandhi M et al., Prophylactic effect of coconut water (Cocos nucifera L.) on ethylene glycol induced nephrocalcinosis in male wistar rat. Int Braz J Urol. 2013 Jan-Feb;39(1):108-17. doi: 10.1590/S1677-5538.IBJU.2013.01.14.)

Blood Pressure and Blood Sugar

Due to its impressive potassium content, tender coconut water has shown a positive impact on reducing high blood pressure. Animal studies have found that coconut water has anti-thrombotic properties too (protection against blood clot formation). (Preetha P et al., Mature coconut water exhibits antidiabetic and antithrombotic potential via L-arginine-nitric oxide pathway in alloxan induced diabetic rats. J Basic Clin Physiol Pharmacol. 2015 Nov;26(6):575-83. doi: 10.1515/jbcpp-2014-0126.)

Animal studies done, have shown a positive response of tender coconut water on lowering high blood sugar and Hb1 Ac. Being a good source of magnesium, which has been shown to improve insulin sensitivity and decrease blood sugar levels in people with type 2 diabetes and pre diabetes. (Hruby A et al., Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and progression from prediabetes to diabetes in middle-aged Americans. Diabetes Care. 2014 Feb;37(2):419-27. doi: 10.2337/dc13-1397. Epub 2013 Oct 2.)

Interesting fact: Tender coconut water has a similar isotonic balance to human blood (specifically the liquid within the red blood cells). In emergencies it can be used for quick rehydration. During World War Two, British and Japanese troops used coconut water as a replacement for standard intravenous fluids. However, more recent research concludes that it is always better to consume coconut water orally as intravenous administration could cause reactions or tingling sensation in the vein due to its high potassium levels.