Is Coconut Water Good for You? 7 Heath Benefits to Consider

Once thought of as an exotic tropical vacation drink, coconut water has been gaining popularity. It’s now a staple in the drink section at grocery stores, gyms, convenience stores, and gas stations. Fans of coconut water swear by its hydrating properties and other possible health benefits.

But is coconut water actually good for you, or is it just another health fad? Let’s take a closer look at its potential benefits and downsides.

What is coconut water?

Coconut water is the slightly sweet, semi-clear liquid found inside coconuts (from the Cocos nucifera plant). It comes from young, green coconuts — not the more mature, brown ones, which don‘t have much drinkable water inside. 

Coconut water is a natural source of electrolytes. It also has antioxidants and minerals. Some brands add sugar or other sweeteners — so it’s a good idea to check the label. 

Is coconut water healthy?

Yes, coconut water can be a healthy part of a balanced diet. Here are seven of its potential health benefits.

1. Provides hydration

Coconut water is made up of 96% water, which makes it a hydrating, refreshing drink. While plain water is still the best choice, coconut water can add to your daily hydration.

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2. Natural source of electrolytes 

Coconut water has important electrolytes — minerals that carry an electrical charge in your body. These include potassium, magnesium, calcium, and sodium. Working together, these electrolytes keep your body hydrated and help your muscles and nerves work properly. Like sports drinks, coconut water can replace electrolytes lost through sweating or illness (like vomiting or diarrhea). 

3. High in potassium 

While coconut water has a mix of electrolytes, it’s especially high in potassium. This is important since potassium is needed for heart, nerve, and muscle function. But most people in the U.S. don’t meet their potassium needs. Symptoms of low potassium can include: 

• Feeling tired

• Muscle weakness or cramps

• Tingling or numbness

• Constipation

4. May lower blood pressure 

The potassium in coconut water may help lower blood pressure by: 

• Helping your kidneys get rid of excess sodium

• Relaxing your blood vessels

• Decreasing salt sensitivity

That said, most research on dietary potassium and blood pressure isn’t specific to coconut water. More studies are needed.

5. Contains antioxidants 

Coconut water has antioxidants — nutrients that protect your body from damage caused by free radicals. Free radicals are harmful molecules your body makes during normal metabolic processes. If there are too many, they can cause oxidative stress and cell damage. Oxidative stress can increase your risk for many chronic conditions including:

• Cancer

• Type 2 diabetes

• Heart disease

• Alzheimer’s and Parkinson’s disease

6. Low in calories and sugar

Unlike sodas and some sports drinks, coconut water is low in calories and relatively low in sugar. The exact breakdown differs by brand, but 1 cup usually has around 46 calories and 6 g of sugar.

It’s worth noting that the sugar in 100% coconut water (unsweetened) is naturally occurring sugar. Natural sugar can still affect blood sugar levels. But it’s better for you than added sugar because it comes with important nutrients. 

Keep in mind that some coconut water brands add sugar — sometimes in high amounts. This added sugar isn’t good for your health. The American Heart Association recommends these daily limits for added sugar: 

• 25 g (6 tsp) for women 

• 36 g (9 tsp) for men

Check the label to make sure you’re getting coconut water without added sugar.

7. Digestive health support

Thanks to its antioxidants, coconut water may be anti-inflammatory. Lowering inflammation may lead to improved gut health. This is because chronic inflammation disrupts the balance of bacteria in your gut and can lead to digestive issues. Lowering inflammation can help maintain a healthy balance of gut bacteria, which may support digestion. 

One small study found that coconut water helped improve symptoms of mild to moderate ulcerative colitis (chronic inflammation of the colon). But there’s not much research yet on how  coconut water affects digestion in people.

Coconut water nutrition

Now that you know some of the benefits of coconut water, let’s take a closer look at what's actually in it. The exact nutrition can vary by brand, but here’s what you’ll typically find in a 1-cup serving of unsweetened coconut water:

• Calories: 46

• Calcium: 57.6 mg 

• Carbohydrates: 8.9 g

• Fat: 0.48 g

• Magnesium: 60 mg

• Potassium: 600 mg

• Protein: 1.7 g

• Sodium: 252 mg

• Sugar: 6.3 g (0 g added sugar)

Is coconut water more hydrating than regular water?

Because coconut water has both fluids and electrolytes, it’s often praised for its ability to keep you hydrated. But should it replace plain water? The answer depends on the situation.

For daily hydration…

Choose: Plain water

For regular, daily hydration, plain water is the gold standard. Your body needs water to: 

• Keep your body temperature normal

• Help with digestion

• Carry nutrients throughout your body

• Keep your organs working properly

Most people don’t need electrolytes during a normal day — especially if they’re not engaging in active exercise.

After exercise…

Choose: Coconut water

After rigorous exercise, coconut water can be a good choice. Research suggests it may do a better job than regular water at replenishing electrolytes. It might even work as well as traditional sports drinks for post-exercise rehydration.

But keep in mind that when you sweat, you usually lose more sodium than potassium. Coconut water has a lot of potassium. So, after intense workouts, you might need a drink with more sodium. 

During illness…

Choose: Either one

When you’re sick, staying hydrated is important. The best choice is whichever water you can drink and keep down.

If you’re vomiting, have diarrhea, or are sweating a lot, coconut water may be a good choice since it can help restore lost electrolytes. But if you have any concerns about sodium or potassium intake, or if you're taking a medication that could interact with coconut water, plain water is still a hydrating choice. 

What is the disadvantage of too much coconut water?

Coconut water can be healthy and hydrating, but there are a few things to keep in mind. 

Potential for too much potassium

Coconut water is high in potassium, which can be good for your health. But too much potassium can lead to health problems. You may need to limit your potassium intake if you have:

• Chronic kidney disease

• Type 1 diabetes

• Congestive heart failure

• Liver disease

People on certain medications, like potassium-sparing diuretics or ACE inhibitors, may need to watch potassium intake.

Other potential downsides 

Other possible nutritional downsides of coconut water can include: 

• Excess sugar: Unsweetened coconut water has less sugar than soda or many other electrolyte drinks. But it still has 6 g per serving. This can add up if you’re drinking it all day. Some coconut water contains added sugar on top of that. 

• Allergic reactions: Coconut allergies are rare, but they do happen. People who are allergic to coconut should avoid coconut water.

Is it OK to drink coconut water daily?

For most people, it’s fine to drink coconut water daily. There aren’t specific guidelines for how much coconut water to drink. It depends on factors like your health status and how active you are. But a good amount is about 1 to 2 cups (8 oz to 16 oz) a day. This can help add to your daily fluid intake. 

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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