The benefits of coconut water for weight loss

Whether you're scrolling on TikTok or out at brunch on the weekend, it's undeniable: everyone is talking about the benefits of coconut water.

People will say that it's better than sports drinks, that it will help you lose weight, and that it will support metabolism — all kinds of claims. But, is that a thing? Or is everyone just caught up in the latest trend? Let's talk about it!

In this article, we'll break down all the ways that coconut water benefits your health, including whether it's actually good for weight loss or not. We've also rounded up some easy (and tasty!) ways to include more coconut water in your everyday diet.

What is coconut water?

Perhaps unsurprisingly, coconut water is the clear liquid found inside young, green coconuts. It is naturally refreshing and has a slightly sweet, nutty flavour.

Coconut water is known for being super hydrating [1] — hence the sports drink comparisons — and is often consumed as a beverage, especially in tropical regions. It also contains natural electrolytes like potassium, magnesium, and sodium, which makes it a popular choice for rehydration after physical activity or in hot climates.

Even better, it's also low in calories and sugar compared to many other fruit juices, so it's considered a healthy alternative to sodas and other, more sugary juices.

Nutritional value of coconut water

Coconut water contains many nutrients, which means you get a range of benefits from this low-calorie beverage.

Typically, a 240ml serving will contain around 60kcal, 15 grams of carbohydrates, and 7.99 grams of natural sugar [2]. However, each serving also contains a range of vitamins and minerals, including:

• Potassium: 509 mg (a key electrolyte for supporting heart and muscle function)
• Magnesium: 16.8 mg (important for muscle and nerve function)
• Calcium: 40.8 mg (supports bone health)
• Sodium: 45.6 mg (an electrolyte necessary for fluid balance)

Coconut water is also a good source of antioxidants and contains small amounts of other minerals like vitamin C, zinc, iron, and manganese.

Health benefits of coconut water

Knowing the nutritional value of coconut water and understanding what these nutrients actually do for you and your health are two different things, so let's break it down.

Because coconut water is packed with electrolytes like potassium, sodium and magnesium, it's a great source of hydration, especially post-exercise, or any other time you need a boost to rehydrate [3][6].

It works to replenish your body's electrolyte levels and get you back on deck. With plenty of essential vitamins, minerals and antioxidants, coconut water can also support your overall health and well-being.

The high potassium levels, in particular, can help alleviate high blood pressure symptoms [4]. It does this by counteracting the effects of sodium in the body.

The antioxidants, meanwhile, can help combat oxidative stress in the body, which can promote healthier, clearer skin. You can even use it topically to help soothe skin irritation [4].

Furthermore, coconut water is known to be gentle on the stomach, and can even help ease digestive troubles like indigestion and acid reflux. It’s also a natural diuretic, which means that it can help flush toxins out of the body [4].

Coconut water is also low in calories, fat and sugar, which makes it a better option than many other fruit juices, sodas, or other sugary beverages.

Because of its low-calorie, high-nutrient nutritional profile, coconut water can be a good addition to a weight management plan, as it can help you feel full without making a huge impact on your daily caloric intake.

However, it's always important to check the nutritional label for added sugar and other high-calorie nasties.

Is coconut water good for weight loss?

As a part of a balanced diet and overall healthy lifestyle, coconut water can be a great addition to your weight loss plan.

If you're looking for a low-calorie alternative to other juices or sodas, coconut water is comparatively low in calories and comes with the added benefit of offering a hydration boost.

It also contains essential nutrients, minerals and vitamins, which can help balance your electrolytes and maintain your energy levels post-workout. Drinking coconut water can help you feel full due to its liquid content, which can potentially reduce the tendency to overeat.

It's also naturally low in fat and cholesterol-free, which can align with dietary recommendations for heart health and weight management when consumed as part of a balanced diet [4].

With that being said, it's also important to remember that weight loss is best achieved through a combination of a balanced diet, regular physical activity, and overall lifestyle changes.

Moderation is key, and coconut water does still contain natural sugars and calories.

Does coconut water reduce belly fat?

Unfortunately, coconut water in and of itself is not a miracle solution for reducing belly fat. However, it can be part of a healthy lifestyle that supports weight loss and fat reduction, including around the belly area.

As coconut water is low in calories compared to coconut milk, other juices and sodas, it can be part of a broader effort to reduce your overall daily calorie intake, which can help your weight loss efforts, including belly fat [5].

Its electrolytes and hydration also aid bodily function, and that includes your metabolism.

Meanwhile, the vitamins and minerals can work to support your overall health, which can make your broader weight loss strategy, like diet and exercise, more manageable and sustainable.

While coconut water won't directly help you to lose weight or belly fat, it can help with digestion and ease bloating. This may give you the appearance of a flatter belly.

When to drink coconut water for weight loss

Consuming coconut water at the right times can help support your weight loss efforts. If you're trying to lose weight, these are the best times to drink coconut water:

• Morning: Kickstart your day and your metabolism with coconut water for an added boost of hydration.
• Pre-workout: Drinking coconut water before a workout can help you stay hydrated and provide natural energy production to fuel your exercise session.
• Post-workout: After exercising, drinking coconut water can help replenish electrolytes lost through sweat and aid in muscle recovery, making it an excellent post-workout drink.
• Between meals: Sipping on coconut water between meals can help keep you hydrated and provide a feeling of fullness, reducing the temptation to snack on unhealthy foods.
• During hot weather: On hot days, coconut water is a great way to stay cool and hydrated without consuming sugary or caffeinated beverages that can lead to dehydration.

Can you drink too much coconut water?

While there are many health benefits of coconut water, yes, it's possible to have too much of a good thing.

You see, coconut water contains natural sugars and calories, and while there are plenty of sugary drinks with more calories, drinking coconut water in large quantities will still impact your daily sugar intake and calorie levels.

Drinking too much coconut water can also negate the drink's health benefits, as excessive consumption can lead to elevated potassium levels in the blood — a condition called hyperkalemia.

And while coconut water is generally good for healthy digestion, too much may lead to bloating or an upset stomach.

Furthermore, coconut water can interact with some medications that affect your electrolytes, like ACE inhibitors or diuretics.

For most people, drinking coconut water as part of a balanced diet is safe and beneficial, but you should drink plain water more regularly. However, it’s always a good idea to consult with a healthcare provider if you have any underlying health conditions or concerns about your diet.

Ways to have coconut water

Aside from drinking coconut water straight up or over ice, there are plenty of ways to enjoy the benefits of coconut water in your everyday diet.

Some of the most popular ways people enjoy it are:

• Smoothies: Use coconut water as a base for smoothies, blending it with fruits like banana, mango, berries, and leafy greens for a hydrating and nutritious boost.
• Infused water: Add slices of citrus fruits, berries, or mint leaves to coconut water for a naturally flavoured beverage.
• Sports drink alternative: Drink coconut water before, during, or after a workout to replenish lost electrolytes and hydrate.
• Coconut water popsicles: Pour coconut water into popsicle moulds with slices of fruit, like kiwi or strawberry, for a refreshing frozen treat.
• Cocktails and mocktails: Use coconut water as a mixer in cocktails or mocktails, or simply combine it with lime juice and mint for a tropical twist.
• Soups and broths: Incorporate coconut water into soups, curries or broths for a subtle, sweet flavour that complements savoury dishes. You can also use coconut water as a lower-calorie alternative to coconut milk.
• Cooking grains: Use coconut water to cook grains like rice or quinoa, adding a hint of coconut flavour to your dishes.
• Ice cubes: Freeze coconut water in ice cube trays and add them to your drinks for a cool and flavourful twist as they melt.
• Tea and coffee: Mix coconut water with herbal tea or iced coffee for a unique, slightly sweet beverage.

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