They include potassium, magnesium, sodium and calcium.

Two studies found that coconut water restored hydration after exercise better than water and equal to high-electrolyte sports beverages (2021).

The participants also said that coconut water caused less nausea and stomach discomfort (2021).

However, another study comparing high-electrolyte beverages found that coconut water tended to cause the most bloating and stomach upset (22).

SUMMARYCoconut water is effective at replenishing fluids and electrolytes after exercise. It is comparable to other sports beverages.

8. Delicious Source of Hydration

Coconut water is slightly sweet with a subtle, nutty flavor. It’s also fairly low in calories and carbs.

The water is freshest when it comes directly from the coconut. Simply press a straw into the soft part of a green coconut and start drinking.

Store the coconut in your refrigerator and consume it within two to three weeks of purchase.

You can also buy bottled coconut water at most grocery stores.

However, be sure to read the ingredients to verify you’re getting 100% coconut water. Some bottled brands contain added sugar or flavoring agents.

This tropical liquid can be used in smoothies, chia seed pudding, vinaigrette dressing or substituted for plain water whenever you want a bit of natural sweetness.

SUMMARYCoconut water can be consumed directly from green coconuts or bought in bottles. Avoid brands with added sugar, sweeteners or flavors.

The Bottom Line

Coconut water is a delicious, nutritious and natural beverage that’s extremely good for you.

It may benefit your heart, blood sugar, kidney health and more.

Although controlled studies are needed to confirm many of these qualities, the research to date is encouraging.

If you start sipping away at this tropical drink, just be sure to avoid products with added su