Coconut water benefits, such as regulating blood pressure, preventing cramps, promoting weight loss and treating diarrhea, make this a great drink to incorporate into your diet and treatment plants.

The benefits of coconut water are possible because this drink is low in calories and contains minerals such as potassium, magnesium, sodium and calcium.

Coconut water can be obtained from underripe or ripe coconuts and can be consumed alone or added to drinks like smoothies and juices. To obtain the benefits of coconut water, you should incorporate into a health, well-balanced diet and an active lifestyle.

Health benefits

Coconut water benefits include:

1. Improving nausea, heart burn and acid reflux

Potassium and magnesium that are present in coconut water can help to improve indigestion, heartburn and acid reflux. It can be taken for constant nausea in women who are pregnant or people undergoing chemotherapy. Coconut water helps to cleanse and hydrate the esophagus, which can help to soothe irritation caused by acid from the stomach.

Learn more about home remedies for heart burn and nausea that you can use to combat symptoms naturally.

2. Regulating blood pressure

The potassium found in coconut water can help to relax blood vessels and promote the elimination of sodium through the urine. Therefore, coconut water may help to treat high blood pressure and decrease the risk for cardiac diseases, like a heart attack.

See our other suggested home remedies for blood pressure to help compliment your prescribed medical treatment.

3. Treating diarrhea

Coconut water is recommended to help treat diarrhea in adults and children. It helps to replace water and electrolyte losses, which are eliminated in large quantities when experiencing frequent loose stools.

4. Helping to manage cramps

Coconut water contains calcium and magnesium which help with muscle health. It can efficiently prevent and treat cramps, especially in people who exercise. This drink can dilate the blood vessels, which promotes muscle relaxation, an important aspect in post-workout recovery.

5. Hydrating the body

Because it is rich in minerals like potassium and magnesium, coconut water helps to replace these minerals in the body, It can be used by people who exercise, as it is low in calories and does not cause abdominal distension (which tends to happen with other isotonic drinks). In addition, coconut water can also be used with health conditions that may lead to dehydration, like diarrhea.

Because it has a pleasant taste and is mildly sweet, it can be ingested when you are thirsty. This drink can hydrate your body, skin and hair.

6. Treating a hangover

Drinking coconut water is a great strategy for recovering from a hangover quickly. It naturally contains sugar, which helps to increase blood sugar and combat symptoms like nausea and general malaise.

Check out our other trips for curing a hangover at home.

7. Improving kidney function

Because it a natural drink that is rich in antioxidants, coconut water can help to eliminate toxins in the body. It stimulates kidney function, which helps to increase urine production and elimination. The more urine produced, the greater the elimination of small crystals that can accumulate in the kidneys, which can help to eliminate kidney stones.

Nonetheless, if you have kidney disease, you should speak to your nephrologist or a registered dietitian about your coconut water ingestion. Because it contains high levels of potassium, it may overload the kidneys.

8. Aiding in weight loss

Every 200 ml (about 7 oz) of coconut water contains just 55 calories, minimal carbohydrates and no fat. It contains diuretic properties that help to eliminate excess fluid in the body, making it a great option to include in a weight loss diet.

See our list of weight loss teas that you can also add to your diet as a great way to stay hydrated.

9. Cleansing the skin

Coconut water can be used to clean and hydrate the skin. It contains lauric acid, which is an ingredient used to treat fungus, which may help with acne treatment. You can spray coconut water as a final tonic to apply on the skin, after washing it with a mild soap and water.

10. Helping to treat constipation

Coconut water can hydrate the stool, preventing the stool from drying out and causing constipation. However, it is important to remember that this benefit is only possible when coconut water is regularly consumed with high-fiber foods, like fruit, vegetables, legumes and whole grains.

Can coconut water lead to weight gain?

Coconut water does not cause weight loss as it is low in calories, making it a great option to include in a weight loss diet.

Much like regular water, coconut water also helps to reduce the feeling of hunger for a few minutes after being ingested, as it takes up space in the stomach.

Nutritional information

The following table outlines the nutritional information in 100 ml of coconut water:

Nutritional components	Coconut water (100 ml)
Energy	19 calories
Protein	0.72 g
Fat	0.2 g
Carbohydrates	3.71 g
Fiber	1.1 g
Potassium	250 mg
Sodium	105 mg
Magnesium	25 mg

How to drink

Although coconut water is healthy and natural, you should not consume it in excessive quantities. This drink contains nutrients like potassium, sodium and magnesium, and if taken large quantities, it can disrupt body functions, like heart rate control.

You should not drink more than 3 cups of coconut water per day. It can be ingested at any time, before or after meals. For diabetics, the maximum intake is 1 cup per day, during meals, to prevent increases in blood sugar. People with kidney disease should discuss how much coconut water can be ingested per day.

You should ideally consume coconut water in its natural form. However, if you are unable to find a coconut to prepare this drink, you can purchase pre-packaged coconut water, as it contains the same nutrients and still remains more healthy than powdered juices or sodas.

Is coconut water bad for you?

Generally speaking, coconut water is not harmful. However, excessive consumption of this drink should be avoided, as excess amounts can lead to symptoms of high potassium, like an abnormal heart beat and muscle weakness.

People with kidney problems should speak to their doctor about of coconut water they should consume per day.

Healthy recipes with coconut water

1. Green juice with coconut water

Ingredients:

200 ml of coconut water
2 slices of pineapple
2 cabbage leaves
1 small slice of ginger
Ice as desired

How to prepare:

Add all the ingredients in a blender and mix. Drink while cold, without straining. If needed, you can sweeten with honey.

2. Red detox juice

Ingredients:

200 ml of coconut water
1 grated carrot
½ a sliced beet
Ice as desired

How to prepare:

Add all the ingredients in a blender and mix well. Serve with ice, without straining.

3. Coconut water lemonade

Ingredients:

400 ml of coconut water
6 mint leaves
2 Sicilian lemons
Ice as desired

How to prepare:

In a pitcher, add the coconut water and mint leaves (lightly smashed to diced). Squeeze the lemon juice into the pitcher and add ice. stir and serve while cold.

4. Fruit smoothie with coconut water

Ingredients:

2 round pineapple slices
1 mango
1 orange
250 mL of coconut water
10 g of fresh ginger
Ice

How to prepare:

Slice the pineapple, mango and orange in pieces, then peel the ginger. Blend all the ingredients, except for the ice, until texture, Then add the ice and blend again. You can serve immediately or store in the refrigerator.