Top 5 Health Benefits of Coconut Water

Top 5 Health Benefits of Coconut Water

Coconut water is the original sports drink. The health benefits of coconut water have been enjoyed by people in tropical countries for thousands of years.

Top 5 Health Benefits of Coconut Water

Recently, coconut water has been “discovered” by the rest of the world, especially the U.S., with many commercialized coconut water products now available.

But is coconut water healthy? Here are the facts about coconut water, its health benefits, two Coconut Water Smoothie recipes, and more.

What is Coconut Water?

Coconut water is the clear liquid found inside young, green coconuts. It’s usually drank directly out of the coconut by drilling a hole or chopping off part of it to get to the liquid inside.

Coconut water has a sweet, slightly nutty taste. Only young coconuts are used because as coconuts mature, the liquid turns into solid coconut meat which is used in traditional coconut recipes. (1)

10 Amazing Health Benefits Of Drink...
10 Amazing Health Benefits Of Drinking Water

Don’t confuse coconut water with coconut oil, which is higher in calories and fat than coconut water. Pure coconut water contains 94% water and very little fat.

Health Benefits of Coconut Water

It not only tastes good and is naturally refreshing, but there are some amazing coconut water health benefits as well.

Top 5 Health Benefits of Coconut Water

Studies have shown that it helps support a healthier heart, and can lower cholesterol and liver fat amounts. (2)

In addition to these great reasons, here are more benefits of coconut water:

#1. Good Source of Nutrients

Coconut water is a good source of fiber, vitamin C, potassium, and other important minerals.

One cup contains about 46 calories, 9 grams of carbs, 3 grams of fiber, and 2 grams of protein. (3)

The coconut water nutrition facts alone make it a possible “superfood”, because it delivers loads of nutrition in just one serving.

#2. Helps Support Weight Loss Efforts

Coconut water is fairly low in calories, making it a good alternative to sugary or sweetened drinks like soda or fruit juice. It also contains a high amount of antioxidants. (4)

It contains a higher amount of sugar and sodium than traditional water, so it’s not recommended you drink too much of it if you’re trying to lose weight. Start with 4-6 ounces in place of sugary drinks once a day.

By drinking this instead of sugary sodas or juices, you’ll be saving yourself hundreds of calories a month, which can add up to some serious coconut water weight loss over time.

#3. Hydrates Your Body Naturally

It’s the perfect beverage for hydrating your body, especially after prolonged exercise. It contains high amount of electrolytes, which are minerals your body needs to maintain proper fluid balance.

Top 5 Health Benefits of Coconut Water

The coconut water electrolytes are potassium, magnesium, sodium and calcium, and studies have shown that rehydrating with coconut water after prolonged exercise was better or equal to using just plain water. (5)

Participants in another study reported less nausea and stomach upset when rehydrating with coconut water. (6)

#4. May Help Reduce Blood Pressure

Studies have shown that coconut water may help lower blood pressure.(7)

Coconut water contains a lot of potassium (600 mg per 1 cup serving), which has been shown to be a contributing factor in lowering blood pressure. (8)

Another study has also shown that coconut water may possibly lower the risk of blood clots forming in your arteries. (9)

#5. Good for Headaches and Hangovers

When you drink alcohol, your body loses water and electrolytes which results in you waking up feeling groggy and nauseated. A coconut water hangover drink may be just what you need to feel better faster.

It’s high in water and electrolytes, so it is a great natural remedy for hangovers. Not only does it replace lost electrolytes, but it adds antioxidants and other nutrients to help repair some of the damage done to your body by the alcohol. (10)

Top 5 Health Benefits of Coconut Water

It’s also often effective when you have a regular headache thanks to it’s hydrating properties. It replenishes your electrolytes, helping you feel better quicker.

Where To Buy Coconut Water

The best place to get coconut water is to buy a green coconut from a store or farmer’s market and cut it open yourself.

If you live in a tropical climate it may not be a problem to find fresh coconuts, but in many countries it may be harder to know where to buy them.

Commercial Coconut Water

Thankfully, there are a lot of brands on the market today making it easier to find. The most popular brand is Vita Coco Coconut Water, which you can find pretty much everywhere these days, including Costco and supermarkets.

Top 5 Health Benefits of Coconut Water

I recommend looking for organic coconut water so you know it’s been grown without any harmful fertilizers or pesticides.

Coconut Water Fruit Smoothie

coconut water smoothie

Tropical Coconut Water Smoothie

Lose Weight By Eating
This coconut water recipe is refreshing and packed full of coconut water benefits.
I like to buy frozen fruit for this recipe, I can find all 3 at my local store and it saves me both time and money to get frozen fruit… plus no clean up, bonus!
5 from 1 vote
Prep Time 5 mins
Cook Time 0 mins
Total Time 5 mins
Course Smoothies
Cuisine American
Servings 1 smoothie
Calories 185 kcal


  • Blender


  • ¼ cup pineapple
  • ¼ cup mango
  • ¼ cup peach slices
  • 2 ½ cups coconut water
  • 1 large 3 cup jar with lid optional but very helpful


  • Add all of the ingredients to a blender and blend until smooth.
  • Pour into a mason jar for storage or drinking, and wash out the blender.
  • Serve within 12 hours.



Serving: 1smoothieCalories: 185kcalCarbohydrates: 47.6gProtein: 0.9gFat: 0.3gSaturated Fat: 0gCholesterol: 0mgSodium: 188mgPotassium: 936mgFiber: 1.8gSugar: 43.2gCalcium: 60mgIron: 1mg
Keyword Smoothies
Tried this recipe?Let us know how it was!


Coconut water is a delicious, nutritious, and natural beverage, and the benefits of coconut water are endless. If you find water too boring and if you’re trying to stop drinking sugary sodas or juices give it a try.

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