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Coconut water may be an alternative beverage for rehydration after exercise-induced dehydration. Consumption of coconut water produces similar hydrating results when compared to carbohydrate-electrolyte sports drinks due to the composition of carbohydrates, electrolytes, and fluid. If compared against plain water rehydration is similar, or slightly less, compared to tap or bottled water. Rehydration is effective with water, coconut water, and sports drinks as shown by retention of adequate body fluid and no significant difference in plasma osmolality, body mass, or urine specific gravity. Water is not as effective as coconut water and sports drinks as it does not contain carbohydrates or electrolytes. Overall, as the research currently stands coconut water presents as a potentially effective hydrating beverage for use post-exercise, although not as effective as regular water.
Contents
Nutrient composition of coconut water
Coconut water contains fluid, potassium, sodium, and calcium to aid in rehydration. Each 12 oz serving of coconut water contains: 65 calories, 27g carbohydrate, 850 mg potassium, 357 mg sodium, 82 mg calcium. The sodium content needs further investigation, as it may be inadequate compared to sports drinks for optimal rehydration after depleting exercise.
Benefits of coconut water
Coconut water provides naturally occurring fluid, electrolytes, and carbohydrates with less added sugar, artificial flavor, and color compared to commercially prepared carbohydrate-electrolyte sports drinks.
Potential side effects of coconut water consumption
Coconut water sometimes has a low palatability score, thus consumption may be hindered as individuals who dislike the taste are unlikely to drink the total volume needed for optimum rehydration. Drinking coconut water to rehydrate may lead to feelings of bloatedness/fullness, stomach upset, or nausea. However, these potentially negative side effects are also frequently present with water and sports drink consumption in high volumes in a short time frame to fully rehydrate.