Coconut Water - A key for better hydration

Coconut palm has been around for thousands of years. Each part of the tree is being used by many people. It is a tree that has helped centuries of civilizations build shelters, boats, bring medicine to families, and food, and water to some. Because of these contributions, it has been referred to as the "Tree of Life." Fast forward to the 21st century, it is now seen as a hydration source by many health-conscious individuals. But is it true? Can the water from the fruit of the "tree of life" indeed be a source of hydration?

In this article, we will be unraveling the rich history of coconut palm and the use of coconut water as a hydration source.

The Tree of Life and its natural water

One of the oldest known tropical crops in the world is Coconut palm. It originated from Southeast Asian countries and India and propagated by independently floating its way to the South Pacific oceans and different parts. (Source: Aramcoworld) In India, it has been documented that the fruit of this tree, coconuts, have been used for food and ayurvedic medicine around 4,000 years ago. (Source: NCBI) The coconut fruit is one of the most used parts of the tree. When you crack open the fruit, it contains a water-like juice inside, which we call coconut water.

At the start of 2013, coconut water made its way to the Western market. This was when professional and amateur athletes started drinking coconut water because it is a natural electrolyte source. (Source: Aramcoworld). Together with the rise of health-conscious individuals, the increase in popularity of coconut water in European countries. It is being sold not in a coconut fruit, where you crack it open, but in packed or canned form. It is expected to become even more famous by 2023. (Source: CBI) But before we join the coconut water hype, let's learn more about it.

Coconut water vs. Coconut milk

When we talk about coconut water, many of us get confused if whether coconut milk is the same. But, unfortunately, the two types of coconut fluids are pretty different from each other—both in appearance and nutrient content.

Coconut milk is obtained by scraping the meat or pulp from an older coconut around 10-12 months. It has a milky white color and is obtained by mechanically pressing or squeezing the meat that can be done with or without added water. Coconut milk can be used in cooking, such as curry, and desserts like coconut jam and syrup. While others use this as a non-dairy milk substitute. (Source: ResearchGate)

Meanwhile, coconut water is simply obtained by cracking open the coconut fruit for 6-9 months and getting the fluid inside without pressing or squeezing any meat.

Coconut water contains fewer calories than coconut milk with higher fat content, thus having a higher calorie content. While there are similarities in terms of vitamins and minerals except for coconut milk having higher folate and manganese content and coconut water with higher sodium content (Source: USDA I & II).

Nevertheless, these two fluids can be used for different reasons. Neither is better than the other. Let's say, if you need a cooking ingredient to make your stew creamy, you can use coconut milk for that instead of dairy if you're not into using milk. While if you need an added flavor to your drinks, some use coconut water as the base of their juices instead of using water then adding sugar to drinks. Choosing between the two is just a matter of considering which occasion or activity you will need.

Coconut Water as a source of hydration

One reason why physically active and health-conscious people prefer coconut water over sports drinks is that most sports drinks contain many sugars. The sugar content of sports drinks ranges from 70-100g of sugar in a single bottle. However, it undeniable that sports drinks contain more sodium compared to coconut water. It was mentioned earlier that sodium is essential in promoting water retention, which is needed in physical activities. (Source: American Society for Nutrition)

Nevertheless, a study was conducted on ten healthy males where they were given sodium-enriched young coconut after 90 minutes of physical activity. Results showed positive results, where it did not cause any nausea. It offered better fluid tolerance than water and plain coconut water and was as good as ingesting commercial sports drinks. (Source: NCBI)

However, do not rely on coconut water alone after intense workouts or activities. Aside from fluids with enough electrolytes, sufficient intake of carbohydrates and protein is also important. (Source: OSU)

1) Coconut water in comparison to water

A study conducted on 12 exercise-trained men who did 60-minute treadmill exercise showed that coconut water had the edge over water as it contained potassium and sodium. However, it did not contain enough sodium to promote water retention, which is needed in intense physical activities (Source: EC Nutrition). Professionals advise that you combine it with a handful of pretzels or a sodium-containing snack like biscuits. This is to improve electrolyte consumption when drinking coconut water as a hydration source in physical activities (Source: American Society for Nutrition). Nevertheless, water is still a day-to-day fluid source on the body. It should not be easily replaced by coconut water.

2) Coconut water in comparison to sports drinks

One reason why physically active and health-conscious people prefer coconut water over sports drinks is that most sports drinks contain many sugars. The sugar content of sports drinks ranges from 70-100g of sugar in a single bottle. However, it undeniable that sports drinks contain more sodium compared to coconut water. It was mentioned earlier that sodium is essential in promoting water retention, which is needed in physical activities (Source: American Society for Nutrition).

Nevertheless, a study was conducted on ten healthy males where they were given sodium-enriched young coconut after 90 minutes of physical activity. Results showed positive results, where it did not cause any nausea. It offered better fluid tolerance than water and plain coconut water and was as good as ingesting commercial sports drinks (Source: NCBI).

However, do not rely on coconut water alone after intense workouts or activities. Aside from fluids with enough electrolytes, sufficient intake of carbohydrates and protein is also important (Source: OSU).

3) Coconut water may not be for patients with kidney problems

A 240-ml serving of coconut water roughly contains 600 mg of potassium. (Source: USDA I) This is optimal for those working out or doing intense physical activities, however it may not be for everyone. Patients with kidney problems are not advised to limit their potassium intake because of their compromised kidneys. It may be best to not include coconut water to their diets as it may cause life-threatening complications for their condition (Source: OSU).

How to choose quality coconut water

Coconut water is best to drink fresh and from the coconut itself. However, it is not always possible in Western countries. (Source: CBI) This is because Coconut palms are tropical plants and are quite challenging to grow in European countries due to weather conditions. Most coconut sources are exported from tropical countries such as Thailand, the Philippines, India, Indonesia, and other Southeast Asian countries. Coconut water is processed and packed to lengthen the shelf life and make it possible to transport coconut water. (Source: CBI)

For this reason, we've prepared tips for you to take note of when buying processed coconut water and get the closest natural source possible.

1) Avoid concentrates instead of fresh juice

Most coconut water manufacturers reduce the juice into syrups or sugar to export it more accessible than filtered coconut water itself. They just add water to it when repacking. However, reducing coconut water into syrups or sugars can destroy the nutrients that we are trying to preserve for consumption. Studies also show that coconut water from concentrates is no better than drinking water when using it as a hydration source in doing physical activities. (Source: EC Nutrition). So, it is best to check if the coconut water you bought has a "Not from concentrate" claim on its label.

2) No to added sweeteners or flavors

Coconut water from young green coconuts is naturally sweet and has a nutty flavor to it. Unfortunately, if manufacturers obtained coconut water from mature coconuts, the taste is slightly bitter and sour. To hide this unpleasant taste, they sweeteners or flavoring the coconut water. Choose brands that have no added sugars and stay away from additives.

3) Avoid Coconut juice with chemicals as preservatives

Coconut water manufacturers add chemicals like metabisulphite and even formaldehyde. This is done to make coconut water have a longer shelf life and a pleasing appearance. Check the labels and prefer brands that offer coconut water closest to drinking right from the coconut itself.

Here at Plent, we partner with coconut water brands that offer organic, minimally processed, made with no added sugars coconut water. You can check our all-natural Coconut Water available at this link: Coconut water

Summary coconut water

Coconut water from the "tree of life" has been referred to as a hydration source by many. It is not a perfect hydration source but it contains vitamins and minerals with relatively low sugar content. With the right food combinations or opting for sodium-enriched coconut water, it can function similarly to commercially made sports drinks. Nevertheless, water should not be replaced so easily as a source of hydration and some may have to check their health condition before drinking coconut water.

Coconut water can be a natural and nice refreshing alternative for sweetened beverages, making you feel like you’re taking a break in the beach with just a sip.