Why Coconut Water Wins for Electrolytes & Hydration

Once you consider electrolyte drinks used to assist train and sports activities, you in all probability consider the brightly coloured concoctions which were a staple in health applications and gymnasiums world wide. Drinks like Gatorade and Powerade are well-known as exercise companions, however are they actually that efficient for rehydration? As a Registered Dietitian, right here’s why I like to recommend a pure different like coconut water as an electrolyte-packed train drink. 

Coconut water presents a wholesome sports activities drink different that may hydrate and replenish electrolytes in a pure (and scrumptious!) kind. Learn beneath to be taught extra about coconut water and its electrolyte content material, my favourite choices from Vita Coco, and the way coconut water stacks up towards sports activities drinks relating to health assist.

Why Is Coconut Water Good for You?

Coconut water is the clear liquid discovered inside contemporary coconuts. It accommodates an array of electrolytes and is low in energy and carbs. Coconut water can also be freed from fats, which makes it a super drink alternative for these on a heart-healthy consuming plan. To not point out that coconut water accommodates round 94% water, which makes it an ideal alternative for hydration.

What Are Electrolytes?

Electrolytes are compounds that assist assist many processes within the physique, like sodium, potassium, magnesium, and calcium¹. Electrolytes give off a pure constructive or damaging electrical cost once they dissolve in fluids like blood and urine, which assist your physique do issues like regulate chemical reactions. With out a wholesome quantity of electrolytes, your physique could have bother balancing physique fluids, controlling coronary heart rhythm, and sustaining wholesome nerve and muscle perform, amongst different issues².

Once you train, you lose electrolytes via sweat and urine. In instances of sickness or intense train that causes vomiting or diarrhea, much more electrolytes are misplaced that should be changed. 

Does Coconut Water Have Electrolytes?

Sure, coconut water is stuffed with electrolytes! When you might want to hydrate, it’s not simply water you want — you want electrolytes, too. Coconut water can present these, together with a scrumptious tropical style. Coconut water accommodates a wide range of electrolytes like sodium, potassium, and magnesium, that are all wanted in your physique to replenish electrolytes misplaced throughout train.

Coconut Water vs. Gatorade and Different Sports activities Drinks

To grasp how coconut water may be higher than sports activities drinks to assist assist train, let’s check out the vitamin information of every in comparison with plain water and Pedialyte³.

Here’s a rundown of the variations between these 4 widespread drinks used to assist individuals hydrate throughout train:

• Vita Coco’s Authentic Coconut Water has a a lot increased potassium content material than sports activities drinks, and practically doubles Pedialyte’s potassium content material. This makes it very best for muscle perform assist. Potassium also can assist with muscle soreness and cramping after a exercise, so coconut water is nice for hydration and restoration.
• Coconut water has a decrease sodium content material than Pedialyte or Gatorade, so it’s usually higher for each day hydration. It’s additionally good for individuals who want to look at their sodium consumption, like individuals with hypertension or kidney points.
• Vita Coco’s coconut water has much less sugar than sports activities drinks, and accommodates pure sugars quite than any synthetic sweeteners. This pure sugar content material triggers a greater glycemic response than extra processed sports activities drinks.
• There’s a extra full mineral steadiness in coconut water vs. sports activities drinks, which function extra synthetic components. The mineral steadiness in coconut water is nearer to human plasma composition.

Taking this information into consideration, Vita Coco is an general higher possibility for each day hydration on account of its decrease sugar and sodium content material. Together with water, coconut water is an unimaginable possibility for supporting gentle train (beneath one hour in size).

Right here’s Once you Want a Sports activities Drink for Hydration

Whereas coconut water is my favourite hydration suggestion for each day train, sports activities drinks could also be appropriate for longer, extra intense train. Even in such instances, you ought to be cautious to not devour too many sports activities drinks, since research present that extreme consumption is definitely related to weight acquire⁴. An alternate possibility is to devour coconut water with added sodium in instances the place you already know you’ll be committing to an extended stretch of train.

Bonus: It’s Nice for Hangover Restoration Assist

On the subject of different hydration use instances, Vita Coco coconut water can also be nice for hangover restoration. Sports activities drinks may also do in a pinch for electrolyte replenishment, however their increased sugar content material makes them much less very best than coconut water for hangovers.

What’s So Particular About Vita Coco Coconut Water?

Vita Coco coconut water stands out from different comparable choices as a result of it’s all freshly extracted from coconuts grown on natural farms within the Philippines. Vita Coco’s Authentic Coconut Water accommodates no added compounds, flavors, or colours. This coconut water is USDA-certified natural, and is packaged in sustainable cartons produced from wooden fiber.

If you happen to’re somebody who prefers to deal with your self with an additional burst of taste after you’re employed out, you would possibly favor Vita Coco’s Pressed Coconut Water, which features a little bit of added coconut puree. 

A Closing Word on Electrolytes and Coconut Water

To sum it up, should you’re on the lookout for a approach to hydrate earlier than, throughout, and after your common exercises, think about coconut water. Coconut Water is a extra pure, low-sugar different to sports activities drinks (to not point out scrumptious!) . 

We particularly love the organic model of Vita Coco, which accommodates nothing however pure coconut water sourced from coconut farms within the Philippines. If you happen to favor an further coconutty taste, then Vita Coco Pressed coconut water (which includes a sprint of added coconut puree) can also be an ideal possibility for a hydrating post-workout deal with.

Sources:

1. https://pubmed.ncbi.nlm.nih.gov/31082167/
2. https://my.clevelandclinic.org/well being/signs/24019-electrolyte-imbalance
3. https://well being.clevelandclinic.org/the-health-benefits-of-coconut-water
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC10346316

Staci has been a registered dietitian since 2010 and has handled tons of of sufferers for nutrition-related points ranging from … Extra about Staci Gulbin, Registered Dietitian

Tags: coconut water electrolytes hydration sports activities drinks vita coco