Hydrate Well: Comparing Coconut Water to Water

Do you hydrate well? Major coconut water brands have recently become mainstream, pushing the benefits of hydration using their beverage.

But how does coconut water compare to regular, everyday water?

Nutrition and lifestyle coach Joan Endyke investigated. Originally posted on PatriotLedger and Joan’s blog, this post does make us very, very thirsty.

Body water is lost daily through waste elimination and sweat; even when not visible on skin, we perspire regularly to maintain body temperature. Hydration involves replacing this water day to day. Coconut water can supply fluid to hydrate but is not superior to water.

But what is Coconut Water?

Coconut water is the liquid from a coconut when it is cracked open. It contains important electrolytes, like sodium, chloride and potassium. It differs from coconut milk, which comes from the meaty portion of the coconut and contains saturated fat.

Coconut water is being hyped as better than water because of its electrolyte content, but these nutrients are helpful, supplied quickly in a beverage, only for very active people and athletes who rapidly lose them through excessive sweating.

How much hydration do we need?

Water makes up 75 percent of muscle. It is needed for tissues and organs to work properly, and for nutrients to be transported into cells and wastes out. Humans can only survive about a week without water.

When fully hydrated the body performs optimally. Dehydration can cause irritability, fatigue, confusion, diminished athletic performance and, in severe cases, death.

Although water requirements vary based on body size, climate and activity level, a general aim is nine cups for women and 12 cups for men, according to the Dietary Reference Intake from the Food and Nutrition Board.

Extra hydration for athletes

Water is the best fluid replacement for average exercisers, according to the American Council on Exercise. Beverages with electrolytes, like Gatorade, are helpful when exercising over an hour at high intensity. The purpose is to replace electrolytes lost in sweat and especially to avoid hyponatremia, a dangerous, sometimes fatal condition when the body’s sodium level drops and can be further diluted with drinking water.

People who sweat profusely for long periods of time, like marathon runners or football players training in hot temperatures, are at risk for hyponatremia and should choose sports drinks when hydrating.

Coconut water can be an option for athletes, but be aware it contains less sodium than sports drinks and one study found that only coconut water with sodium added to it helped with hydration in athletes.

Also, coconut water, a natural product, can contain varying amounts of electrolytes, which is different from a sports drink manufactured to contain a specific amount.

The makers of Vita Coco, a major brand of coconut water, settled a lawsuit this month and will pay $5 million to consumers because electrolyte amounts in their products were below what was reported on the food label. Vita Coco has vowed to adjust its food labels to more accurately reflect amounts.