8 Coconut Water Health Benefits Supported by Science

Fresh Brazilian coco gelado drinking coconuts in woven palm baskets rest on weathered wooden table against green jungle background

Coconut Water Health Benefits: Coconut water has become a popular beverage in recent years. It’s tasty and refreshing, and it’s also good for you.

Furthermore, it is high in several essential nutrients, including minerals that most people do not get enough of.

Here are the top eight health benefits of coconut water.

1 A good source of a variety of nutrients

Coconuts grow on large palm trees called Cocos nucifera in science. Despite its name, the coconut is botanically classified as a fruit, not a nut.

The juice found in the centre of a young, green coconut is known as coconut water. It aids in the nourishment of the fruit.

Some of the juice remains liquid as the coconut matures, while the rest ripens into the solid white flesh known as coconut meat.

Coconut water is produced naturally in the fruit and contains 94% water and very little fat.

It should not be confused with coconut milk, which is made by combining grated coconut meat with water. Coconut milk is made up of about half water and is very high in coconut fat.

It takes 10–12 months for coconuts to fully mature. Coconut water is typically extracted from young coconuts that are 6–7 months old, but it can also be found in mature fruit.

A typical green coconut yields about 0.5–1 cup of coconut water.

One cup (240 ml) contains 46 calories and (2):

  • Carbs: 9 grams
  • Fiber: 3 grams
  • Protein: 2 grams
  • Vitamin C: 10% of the RDI
  • Magnesium: 15% of the RDI
  • Manganese: 17% of the RDI
  • Potassium: 17% of the RDI
  • Sodium: 11% of the RDI
  • Calcium: 6% of the RDI


Coconut water is found in young coconuts and is high in fibre, vitamin C, and several essential minerals.

2 Possibility of Antioxidant Properties

Free radicals are unstable molecules that are created in your cells during metabolism. In response to stress or injury, their production increases.

When there are too many free radicals in your body, you enter an oxidative stress state, which can damage your cells and increase your risk of disease.

According to animal studies, coconut water contains antioxidants that modify free radicals so that they no longer cause harm .

According to one study, rats with liver damage who were given coconut water showed a significant improvement in oxidative stress when compared to rats who did not receive any treatment.

In another study, rats fed a high-fructose diet were given coconut water to drink. Free radical activity, as well as blood pressure, triglyceride, and insulin levels, all decreased.

So far, no human studies have been conducted to investigate this antioxidant activity.


Coconut water contains antioxidants that protect your cells from free radical damage.

3 Possibly Beneficial in the Treatment of Diabetes

Coconut water has been shown in studies to lower blood sugar levels and improve other health markers in diabetic animals.

In one study, diabetic rats given coconut water had lower blood sugar levels than the control group.

The same study discovered that rats given coconut water had lower haemoglobin A1c levels, indicating good long-term blood sugar control.

Another study discovered that giving rats with diabetes coconut water resulted in lower blood sugar levels and lower levels of oxidative stress markers.

Controlled studies, however, are required to confirm these effects in humans.

Nonetheless, with 3 grammes of fibre and only 6 grammes of digestible carbs per cup (240 ml), coconut water can easily fit into a diabetes meal plan.

It’s also high in magnesium, which may improve insulin sensitivity and lower blood sugar levels in people with type 2 diabetes and prediabetes.


Coconut water may help diabetics control their blood sugar levels, according to animal studies. It’s also high in magnesium, which may improve insulin sensitivity and lower blood sugar levels.

4 May Aid in the Prevention of Kidney Stones

It is critical to stay hydrated in order to avoid kidney stones.

While plain water is a good option, one study suggests that coconut water may be even better.

Kidney stones form when calcium, oxalate, and other compounds combine in your urine to form crystals.

These can then combine to form stones. Some people, however, are more prone to developing them than others.

Coconut water prevented crystals from adhering to the kidneys and other parts of the urinary tract in rats with kidney stones. It also decreased the number of crystals that formed in the urine.

Researchers believe that coconut water aided in the reduction of free radical production in response to high oxalate levels in urine.

Keep in mind that this is the first study to look into the effects of coconut water on kidney stones. More research in this area is required.


According to preliminary animal research, coconut water may help prevent kidney stones by reducing crystal and stone formation.

5 May Benefit Heart Health

Drinking coconut water may help reduce the risk of heart disease.

In one study, rats who drank coconut water had lower levels of blood cholesterol and triglycerides. They also had significant reductions in liver fat.

In another study, the same researchers fed rats a similar diet supplemented with the same amount of coconut water (4 ml per 100 grammes of body weight).

After 45 days, the coconut water group had a reduction in cholesterol and triglyceride levels comparable to the effects of a cholesterol-lowering statin drug.

Remember that this was a very high dose. It is equivalent to a 150-pound (68-kg) person drinking 91 ounces (2.7 litres) of coconut water per day.

Nonetheless, the discovery that it reduced cholesterol as effectively as a statin drug is very promising and warrants further investigation.


According to animal studies, coconut water may have powerful cholesterol-lowering properties.

6 Blood Pressure May Be Reduced

Coconut water may be beneficial for blood pressure control.

Coconut water improved systolic blood pressure (the higher number of a blood pressure reading) in 71% of participants in a small study of people with high blood pressure.

In addition, 8 ounces of coconut water contains 600 mg of potassium (240 ml). Potassium has been shown to lower blood pressure in both high and normal blood pressure patients.

Furthermore, one animal study discovered that coconut water has anti-thrombotic activity, which means it may prevent blood clot formation.


Coconut water may help to lower blood pressure and may reduce the risk of blood clots forming in your arteries.

7 After a Long Period of Exercise

Coconut water could be the ideal drink for rehydrating and replenishing electrolytes lost during exercise.

Electrolytes are minerals that play a variety of important roles in your body, including fluid balance.

Potassium, magnesium, sodium, and calcium are among them.

According to two studies, coconut water restored hydration after exercise better than water and on par with high-electrolyte sports beverage.

Participants also reported that coconut water relieved nausea and stomach discomfort.

Another study comparing high-electrolyte beverages discovered that coconut water caused the most bloating and stomach upset.


After exercise, coconut water is effective at replenishing fluids and electrolytes. It’s comparable to other sports drinks.

8 Delicious Hydration Source

Coconut water has a light sweetness and a nutty flavour. It’s also low in calories and carbohydrates.

The water is at its purest when it is taken directly from the coconut. Simply insert a straw into the soft part of a green coconut and drink.

Refrigerate the coconut and consume it within two to three weeks of purchase.

Bottled coconut water is also available at most supermarkets.

However, read the ingredients to ensure you’re getting 100 percent coconut water. Some bottled brands have sugar or flavouring agents added.

This tropical liquid can be added to smoothies, chia seed pudding, vinaigrette dressing, or used in place of plain water whenever you want a hint of natural sweetness.


Coconut water can be consumed fresh from green coconuts or purchased in bottles. Brands with added sugar, sweeteners, or flavours should be avoided.

In conclusion

Coconut water is a delicious, nutritious, and natural beverage that is extremely beneficial to your health.

It may be beneficial to your heart, blood sugar, kidney health, and other areas.

Although more controlled studies are needed to confirm many of these characteristics, the research to date is promising.

If you start sipping on this tropical beverage, make sure to avoid products with added sugar.