Rachel's Fit Health

Ever tried coconut water? A friend of mine asked me to research and write about it.  I was surprised at what I found!

Whenever there is a trend in health, I am always skeptical of whether or not the product does what it actually claims to do.  Usually, the claims are valid- but not necessarily for the particular product you’re looking to buy. For example, fish oil is another recent trend in health, but the lower quality or less expensive the product is, the less fish oil (and more “fillers”) there are in the product. The same is true for probiotics. This is why it’s a good idea to research brands before you invest in them.

Back to coconut water- my questions were

1.       What’s in it?

2.       What does it do?

3.       What should I look for when buying it?

1.       What’s in coconut water?

First off, coconut water is the clear liquid inside the coconut fruit. Coconut itself is high in fat, but the water inside is fat-free, and has a tangy, slight almond flavor. Don’t expect a coconut flavor or you’ll be disappointed!

Nutritional profile:

For 11 oz-

~ 65calories, 0 g Fat, 14g Carb, 14g sugar, and 670mg of potassium-> much more potassium than most sports drinks (such as Gatorade), and even more than 1 banana!

Why should we care about potassium?

“Potassium works closely with sodium to maintain water balance and helps trigger muscles to contract and relax optimally,” says Suzanne Girard Eberle, R.D., author of Endurance Sports Nutrition.

Via (http://www.runnersworld.com/article/0,7120,s6-242-301—13200-0,00.html )

Together with its carbohydrate content, coconut water is a great option pre- and post-workout drink, both for hydration and muscle recovery. The article above says it does, however, lack in sodium content (compared to Gatorade). Sodium is present in sports drinks because it encourage us to drink more and therefore, become more hydrated.

2.       What does coconut water do for our bodies?

When comparing coconut water, water, and  carbohydrate electrolyte beverage(Gatorade) in a study in the Journal of Physiological  Anthropology and Applied Science, Coconut water provided more hydration than plain water, and as much as Gatorade. The researchers suggested the addition of sodium to coconut water would benefit athletes.  

 Via (Rehydration after exercise of fresh, young coconut water, carbohydrate-electrolyte beverage, and plain water. Journal of Physiological  Anthropology and Applied Science. 2002)

When we sweat, we need to replace the electrolytes we lose during exercise. In addition to potassium and sodium, Coconut water also has chloride, magnesium, calcium, and phosphate.

So- Increased hydration levels, increase in electrolytes- looking pretty good so far!

I also found research that coconut water “provides essential nutrients that promote internal health as well as healthy skin, hair, and nails.” My ears always perk up when I see that!

Via (http://phenomwater.com/did-you-know-these-coconut-water-nutrition-facts)

3.       Best brand?

You want a product to be as close to nature as possible. Most brands are probably equal as of now, but if coconut water becomes a mainstream food item, I guarantee companies will add sugar, dilute it, or find any way to make a profit! If you know the nutritional profile and look at the ingredients, you should be fine!

When purchasing..

Think of it as Gatorade or other pre/post workout drinks. Coconut water is around $1.65 per 11oz box, or about $15-$20 for 12 boxes. You can buy it at GNC, Vitamin Shoppe, Vitamin world, Rite Aid etc. Look for it on sale at these stores as well!

Another suggestion- Drink it the morning after a night out! I know many people rely on Gatorade, but coconut water is a better alternative due to its lower sugar content, and lack of color dye.

Hope you learned something new. Give it a try!