Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrates in the form of sugar and electrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.
It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams of sugar, 61 milligrams of potassium, and 5.45 milligrams of sodium. In comparison, Gatorade has 6.25 calories, 1.75 grams of sugar, 3.75 milligrams of potassium, and 13.75 milligrams of sodium.
Better Than Some Sugary Drinks
Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. Plain coconut water could be a better choice for adults and kids looking for a beverage that is less sweet.
Some Athletes Swear By It
Professional tennis player John Isner credits coconut water with keeping him on his feet for his epic 11-hour marathon Wimbledon tennis win. “It is super hydrating and has kept me going in long matches and prevented me from cramping even in the hottest and most humid conditions,” he says.