Coconut water is typically taken from young coconuts aged six to seven months. A medium-sized green coconut yields about half to one cup of coconut water. It helps rehydrate the body as water accounts for 94% of its content and fat levels are low, health information website Healthline said.

Coconut milk differs from coconut water and is produced by adding water to grated coconut cooked at high temperatures. It contains about 50% water and has a much higher fat content.

Despite its nutritional value, coconut water should be consumed in moderation. Healthy adults are advised to drink no more than one fresh coconut per day, preferably during the daytime or after physical activity to help with nutrient absorption. People with kidney conditions should consult their doctors before consumption.

Rich in nutrients

Coconut water is naturally sweet and contains several essential minerals. According to Very Well Healthone cup (240 ml) provides about 60 calories, 15 g of carbohydrates, including 8 g of sugar, along with calcium and magnesium at 4% of daily value each, phosphorus at 2% DV, and potassium at 15% DV.

Contains antioxidant properties

Free radicals are unstable molecules created during metabolism. Their levels increase when the body is under stress or suffers an injury. Excessive free radicals can lead to oxidative stress, damage cells and raise disease risk. Antioxidants in coconut water help neutralize these molecules.

May help lower blood sugar

Coconut water may help reduce blood sugar levels in people with diabetes. Studies show it can lower hemoglobin A1c, which helps with long-term glucose control. Its magnesium content may improve insulin sensitivity and help lower blood sugar in people with type 2 diabetes or prediabetes.

Patients should limit intake to one to two cups (240-280 ml) per day, consumed in small portions, and avoid using coconut water as a replacement for plain water. Fresh, unsweetened coconut water is recommended as bottled or canned products may contain added sugar or preservatives.

Coconut water contains carbohydrates that are converted into sugar in the body. People with diabetes or prediabetes should consult a doctor or nutritionist before adding it to their diet.

Prevent kidney stones

Kidney stones form when calcium, oxalate, and other compounds combine into crystals in urine, which can grow into stones.

Adequate fluid intake is key to prevention. Coconut water may help reduce the formation of crystals in the kidneys and urinary tract and lower crystal levels in urine.

Supports heart health

Regular consumption of coconut water may help reduce the risk of heart disease by lowering cholesterol and triglyceride levels in people with high blood lipids.

Its high potassium content, about 500 mg per 227 ml, may also help lower blood pressure in people with hypertension or prehypertension. People with high blood pressure can drink about 150 ml of fresh coconut water each morning to help control their levels.

Replenishes electrolytes

Coconut water can be a healthy beverage to restore fluids and electrolytes lost during exercise.

Electrolytes, such as potassium, magnesium, sodium, and calcium, are minerals that help maintain fluid balance. Because coconut water contains potassium and magnesium, it can be more effective than plain water for post-workout rehydration.