You have no shortage of options in the supermarket drinks case these days. From sparkling waters to kombucha to juices to ciders, there are a dazzling array of choices, all promising to keep you hydrated and improve your health. While regular water is always the surest way to stay hydrated, if you’re going to reach for something other than plain H2O, some health experts say coconut water could be your best bet.  

Keep reading to learn more about the beverage, including the health benefits of coconut water, potential downsides of the drink to know, and more. 

What Is Coconut Water?

As you might guess, coconut water is the clear fluid that fills the inside of coconuts—specifically young ones. “More mature coconuts may still contain a small amount of coconut water, but typically, packaged coconut water is from the young green ones,” explains Kelly Jones, RD, a board-certified sports dietitian for athletes and active adults.

Just keep in mind that coconut water isn’t the same as coconut milk; the latter is made with the clear liquid along with grated coconut to give it a thicker, milkier appearance and texture.  

Health Benefits of Coconut Water

There are a fairly surprising amount of health benefits of drinking coconut water, among them including:

1. It’s Super Hydrating

Coconut water contains electrolytes like potassium and manganese, “which helps the body retain water,” says registered dietitian Kimberly Jurkowski, RDN. “The hydration can also help to decrease muscle cramps after exercise.”

And because it’s so hydrating, coconut water can be a good choice to drink during or after a workout, Jones says. “Since coconut water does contain natural sugar, it may be more hydrating than plain water during physical or after activity, or when you’re dehydrated,” she says. 

2. It May Benefit Your Heart Health

Coconut water is an especially great source of potassium—one popular brand, for example, delivers 677 milligrams in a 10-ounce bottle, or about 15 percent of your daily value. (Of course, the amount you get will vary depending on the brand you choose, so check your nutrition facts label for exact details.) This potassium boost is important, since many Americans aren’t getting enough of the electrolyte in their diets, according to the 2020-2025 Dietary Guidelines for Americans.

Plus, potassium has the added benefit of making coconut water a heart-healthy beverage, Jurkowski says. This electrolyte can help balance electrolytes and lower blood pressure, she says, and it “can help counteract the effects of sodium, which may help prevent heart disease,” she explains. (Of course, sodium isn’t all bad—it’s another important electrolyte, as we’ll discuss more later—but too much of it isn’t good for your ticker.) 

3. It’s Low In Calories 

While not as low-cal as plain H2O, coconut water does have an edge over many other drinks, if that’s an important factor for your personal goals. “Coconut water is a low-calorie way to rehydrate the body,” Jurkowski says. For context, a 10-ounce bottle has around 80 calories, compared to approximately 140 for apple juice, between 150 and 200 for chocolate milk, and about 130 for soda.

4. It May Help Manage Blood Sugar Levels

Coconut water also contains magnesium; specifically, a 10-ounce bottle delivers about 24 milligrams, or about 6 percent of your daily value. Though this is a relatively small amount, consuming more foods and drinks with magnesium may be beneficial for your blood sugar. 

“[Magnesium] can help decrease blood sugar levels in people with type 2 diabetes and prediabetes,” Jurkowski says. Indeed, a 2019 review of 26 studies found that people who regularly consumed more magnesium had a 22 percent lower risk of developing type 2 diabetes.

5. It Provides Other Nutrients and Antioxidants

Just to add to coconut water’s impressive nutritional profile, this beverage is also a good source of vitamin C and offers a small amount of calcium, Jones points out, as well as other antioxidants. “While more research is needed on the potency and potential benefits, in humans coconut water does deliver some antioxidants as well,” she says. Jurkowski explains that these antioxidants may help combat oxidative stress, microscopic damage to your body induced by excess free radicals that can accumulate over time.

Are There Any Downsides to Drinking Coconut Water?

As hydrating and refreshing as coconut water is, there can be a few downsides if you drink too much of it, experts say. 

One concern is that if you chug lots of coconut water (which you might, for example, if you’re extremely thirsty), you could develop an upset stomach, Jurkowski says. “It’s also a high-FODMAP choice, which may cause diarrhea in people with irritable bowel syndrome,” she adds.

Also: Keep in mind that while coconut water boosts hydration and delivers carbohydrates and potassium, it’s not considered as good a source of sodium compared to some electrolyte beverages. “Some people choose coconut water in place of sports drinks, dubbing it ‘nature’s sports drink,’” Jones says. But because it doesn’t contain as much sodium, the mineral most heavily lost in sweat, it’s not quite as strong a choice to rebalance your fluid levels, she explains. “If someone truly needs the nutrients found in sports drinks for endurance exercise or activity in the heat, choosing coconut water would be inadequate.” 

An easy solution? If you love the taste of coconut water and want to reap its many other benefits, add ⅛ teaspoon of salt to a 12-ounce container to give it a quick sodium boost, Jones suggests. 

When Should You Drink Coconut Water?

If you’re a big fan of coconut water, here’s some good news: “It can be consumed at any time of day,” Jurkowski says. So feel free to sip away!

Still, experts say there are a few times when you might reap some extra benefits. Because it’s so hydrating, Jurkowski says, coconut water is an especially good choice for hot days. “It can also be useful after you’re sick, or even after colon prep,” she adds. 

To fuel yourself while exercising, many people just need water, Jones says, especially if your workout isn’t longer than an hour. But thanks to coconut water’s carbohydrate content, the beverage can be a good choice for longer workouts, she says, as long as you’re adding in that small pinch of salt to give it some sodium.

“When taking in carbs during activity, it’s helpful to have mixed carbohydrate sources to enhance digestion and absorption to reduce the chances of gastrointestinal (GI) upset while also delivering energy more quickly,” Jones explains. “This means getting a good mix of glucose and fructose. Coconut water from young coconuts is a good mix of the two sugars, making it a great option so long as sodium is added.”

The Takeaway

There are an impressive amount of health benefits of coconut water. The beverage is super hydrating and contains nutrients, antioxidants, and lots of good-for-you electrolytes, including potassium. All this can make it a great beverage on hot days, when you’re bouncing back from a cold, or during other scenarios. But experts note that coconut water isn’t necessarily the best source of sodium compared to sports drinks, so if you’re drinking coconut water to refuel during or after a long or vigorous workout, you may want to sprinkle in a very small amount of salt (about ⅛ teaspoon) to give it an electrolyte boost.