The trendy drink in Spain that helps you recover after training, prevent kidney stones, and reduce high blood pressure.
Water is essential for maintaining good health, and drinking enough every day ensures the hydration necessary for the body to perform all its functions. It's no wonder that humans are composed of around 70 percent water . But water from food and other products with added benefits can also play a role in this essential fluid intake.
And it's at this point that coconut water, a beverage that has become popular recently and provides extra nutrients worth considering, becomes a healthy food. Among its scientifically proven properties are the acceleration of recovery after sports , the reduction of high blood pressure , and the possibility of helping to prevent kidney stones.
What is coconut water and what are its nutritional properties?
Coconut water is the liquid found naturally inside young coconuts. Beyond the refreshing pleasure of drinking coconut water, recent studies have shown it to have several health-promoting qualities, although in some cases, more conclusive research is needed.
According to nutrition experts, coconut water is rich in quality carbohydrates and antioxidant compounds, as well as a class of minerals called electrolytes (sodium, potassium, magnesium, chloride) that contribute to increased hydration. Although it is a preventative food for some ailments, it is true that coconut water has contraindications to keep in mind, especially for patients with chronic kidney disease and those taking medication for high blood pressure.
The importance of electrolytes in health
Electrolytes are electrically charged minerals that help maintain proper fluid balance in the body by regulating the amount of water entering and leaving cells. These minerals also help regulate pH, blood pressure, and heart rate , as explained in Health.
Imbalances in the amount of water or electrolytes in the body can lead to the dreaded (and dangerous) dehydration . A very common way for electrolyte imbalances to occur is when an illness causes vomiting or diarrhea. People who sweat profusely due to ambient heat or during prolonged, high-intensity exercise are also at risk of losing electrolytes and becoming dehydrated if they don't replace enough fluids.
This is how coconut water helps sports performance and recovery.
Recent research suggests that drinking coconut water before or after exercise may be more beneficial for performance and recovery than drinking water or other sports drinks.
A study evaluating the benefits of coconut water on athletic performance found that drinking coconut water before exercising in a hot environment prolonged the time it took participants to reach exhaustion compared to drinking plain water.
The reason is that the main electrolyte lost through sweat is sodium, while the main electrolyte present in coconut water is potassium. Other researchers compared the effects of plain water, sports drinks , coconut water, and sodium-enriched coconut water on athletic performance.
Sodium-fortified coconut water and sports drinks offered the best rehydration, and plain coconut water offered better rehydration than plain water. Sodium-fortified coconut water also produced fewer side effects (e.g., nausea and stomach upset). However, we should make sure to drink coconut water without added sugar.
The connection between coconut water, blood pressure, and kidney stones
As for the potential benefits of drinking coconut water in regulating hypertension, experts explain that this beverage is rich in potassium, a mineral that lowers blood pressure by eliminating excess sodium from the body and reducing pressure against blood vessel walls.
The risk of developing kidney stones is minimized by consuming foods and beverages rich in potassium, such as this water. And how does it do this? By preventing the body from releasing too much calcium in the urine, thanks to the potassium it contains.
Does coconut water have any contraindications?
In conclusion, coconut water is low in calories, fat-free, has high-quality carbohydrates, and powerful minerals to provide energy to the body. Only in cases of allergy to the fruit, which is rare among the population, would its consumption be contraindicated.
Another potential risk we should avoid is drinking coconut water if we're taking medications or dietary supplements to lower blood pressure, as it could trigger dangerous hypotension. It's also not recommended to combine it with certain diuretics because it could raise potassium levels, or in cases of chronic kidney disease.
ReferencesI. Ismail, R. Singh, R. G. Sirisinghe. 'Rehydration with sodium-enriched coconut water after exercise-induced dehydration'. National Library of Medicine. Accessed online at https://pubmed.ncbi.nlm.nih.gov/17883020/ on March 20, 2025.
EHM Walter, AY Kuaye, J. Hoorfar. 'Case study on the safety and sustainability of fresh bottled coconut water'. Science Direct Global Safety of Fresh Produce. Accessed online at https://www.sciencedirect.com/science/article/abs/pii/ on March 20, 2025.
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