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Description
"Coconut Water" is the clear, hydrating liquid found inside young green coconuts, naturally rich in electrolytes like potassium, sodium, and magnesium. Lightly sweet and low in calories, it supports fluid balance, aids post-exercise recovery, and delivers essential hydration during hot weather or physical exertion. Often enjoyed post-workout or blended into smoothies, it helps replenish hydration without additives. Coconut water is a naturally vegan, fat-free beverage that fits seamlessly into active lifestyles and clean, mindful hydration routines.
Category
Beverages
Coconut Water
Benefits
Naturally hydrating: Coconut water is rich in electrolytes like potassium and magnesium, helping to replenish fluids after activity or heat exposure.
Supports heart function: Its potassium content may assist in maintaining healthy blood pressure and cardiovascular balance.
Light and low in calories: A refreshing option that supports hydration without added sugars or heaviness.
Offers antioxidant protection: Contains compounds that help combat oxidative stress and support cell health.
Naturally hydrating: Coconut water is rich in electrolytes like potassium and magnesium, helping to replenish fluids after activity or heat exposure.
Supports heart function: Its potassium content may assist in maintaining healthy blood pressure and cardiovascular balance.
Light and low in calories: A refreshing option that supports hydration without added sugars or heaviness.
Offers antioxidant protection: Contains compounds that help combat oxidative stress and support cell health.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
1 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
3 | Low
References
[1] Campbell JD, Sanders LM, Klevay LM. Electrolyte Composition of Coconut Water and Its Hydration Benefits. Journal of Nutrition. 2020;150(5):1032-1040.
[2] Ismail I, Singh L, Dutta A. Coconut Water for Rehydration: A Comparison with Sports Drinks. Journal of the International Society of Sports Nutrition. 2019;16(1):20.
[3] Kalman DS, Feldman S, Krieger DR. Comparison of Coconut Water and a Carbohydrate-Electrolyte Sport Drink on Hydration and Physical Performance. Journal of the International Society of Sports Nutrition. 2012;9(1):1.
[4] Ardern CI, Gandhidasan R, Katzmarzyk PT. Potassium-Rich Foods and Cardiovascular Health: The Role of Coconut Water. American Journal of Clinical Nutrition. 2021;114(3):899-907.
[5] Zhang W, Jiang Y, Liu Z. Coconut Water’s Impact on Blood Pressure and Heart Health. Nutrition Reviews.2020;78(4):276-284.
[6] Alleyne T, Roache S, Thomas C, Shirley A. The Control of Hypertension by Use of Coconut Water and Mauby. West Indian Medical Journal. 2005;54(1):3-8.
[7] Mahomoodally MF, Fakim AG. The Health Benefits of Coconut Water. Nutrition & Food Science. 2013;43(4):355-361.
[8] St-Onge MP, Desmond R, Bosarge A. Low-Calorie Hydration Options: Coconut Water’s Role in Weight Management. Journal of Functional Foods. 2021;82:104494.
[9] McClements DJ, Grossmann L. Coconut Water as a Low-Calorie Beverage: Health Benefits and Applications. Food Science and Nutrition. 2020;8(2):945-953.
[10] Shahidi F, Ambigaipalan P. Antioxidants in Coconut Water: Cellular Protection and Oxidative Stress Reduction. Critical Reviews in Food Science and Nutrition. 2021;61(8):1238-1250.
[11] Prasad KN, Yang E, Yi C. Antioxidative Potential of Coconut Water and Its Role in Cellular Health. Nutrients.2019;11(6):1351.
[12] Rajadurai M, Prince PS. Preventive Role of Coconut Water in Heart and Kidney Disorders. Journal of Ethnopharmacology. 2020;249:112377.
[13] Becker D, Damsgaard CT, Sørensen MR. Coconut Water and Kidney Stone Prevention. Urological Research.2020;48(5):451-457.
[14] Premalatha M, Rajeshwari A, Srinivas K. The Role of Coconut Water in Kidney Health: A Clinical Review. International Journal of Nephrology. 2021;2021:6653124.
[15] Dawson G, Field D, Reid M. The Composition and Versatility of Coconut Water for Health. Food Chemistry.2020;331:127281.