Benefits Of Coconut Water: 7 Health Benefits Of Including Coconut Water In Your Daily Diet


Read about the health benefits of coconut water and its nutritional value. Include coconut water in your diet today and lead a healthy lifestyle!

Written By Digital Desk | Mumbai | Updated On:

Coconut is a tropical fruit. Human beings have found varied uses of this fruit; oil, water, snacks and drink to name a few. Coconut water is the juice stored inside green coconuts. Coconut water is so good for health that during the Second World War it was given to soldiers as an alternative to a saline solution when the later went out of stock. It is the cleanest and safest natural water on earth if the nut is not cracked. A 100gm of coconut water nutrition levels are


  • 94% water
  • 16 calories
  • 5mg sodium
  • 6.6gm sugar
  • 0.2gm protein
  • 2.7gm glucose
  • 1.5gm sucrose
  • 2.4gm fructose
  • 186mg potassium
  • 6.6gm carbohydrate
  • 0 fat
  • 0 fiber
  • 0 Vitamin C
  • 0 saturated fat

Coconut water is no more just a friend on the beach or under the scorching sun. It is gradually becoming an all-time favorite amongst the health-conscious people. Why? Let us check out.

Benefits of drinking coconut water daily-

1. Rehydrates Better Than Sports Drinks

Having a sports drink is almost a mandate after long hours at the gym to replenish the body with water and minerals. Coconut water is considered as a better after- gym drink than sports drinks because it contains lesser sugar than the readymade drinks available in the market. The sodium and potassium loss through sweat is easily filled by the mineral content in coconut water. Another reason for considering coconut water as a great energy drink is, the natural electrolytes present in the water maintain the pH balance; this aids in proper metabolic functioning of the body. On the other hand, the magnesium content of coconut water clams the nerves, which is needed after a long workout session. The potassium content in coconut water strengthens the muscles. Last but not least; coconut water is considerably cheaper than the branded sports drinks available in the market.

2. Assists In Weight Loss

Fewer calories and light to stomach are the 2 features which make coconut water a super drink for weight loss. Benefits of coconut water include, there are loads of bioactive enzymes which can increase the metabolism rate and boost the digestive power of the body. Individuals looking to lose weight are suggested to have coconut water 3-4 times a day.

3. Ensures Quick Digestion

Coconut water is generally consumed after a meal. Reason being, the coconut water nutrition content includes fiber and bioactive compounds; these reduce the occurrence of acid reflux. When someone suffers from bloating, acidity or burning sensation, a glass of coconut water can be the best solution.

4. Balances Blood Pressure Levels

Coconut water contains Vitamin C, potassium and magnesium. These minerals are known to reduce blood pressure levels. So, hypertension patients often get some help by having coconut water on a regular basis. Nutritionists suggest coconut water to people with high blood pressure to replenish the electrolytes present in the body; these prevent the pressure from dropping beyond standards.

5. Maintains Cardiac Health

Significant benefits of drinking coconut water daily also include decreased risks of strokes. It has ample amount of potassium, which ensures a healthy heart. The chemical composition of coconut water is equivalent to blood plasma. 

6. Controls Blood Sugar Levels

As per studies, coconut water is effective in controlling blood sugar levels. One of the main benefits of coconut water is, it is a safe energy drink for diabetic patients. According to medics, diabetics who workout on a regular basis can have one glass of coconut water (maximum 200ml) in a day. They suggest people with high blood sugar have this drink on an empty stomach during morning or after gym. They also stated that coconut water is far better for better than bottled fruit juices, ice creams and aerated beverages. Coconut water has glucose which is easily digestible, making it safe for diabetic patients.

7. Fights Nausea

Vomiting, nausea and headaches are some of the basic health issues encountered after having lot of alcohol. One can easily recover from this hangover by having a glass of coconut water the next morning.
Benefits of coconut water for skin and hair
Besides providing nutrition to the internal organs of the body, coconut water also has a remarkable effect on the skin and hair. While drinking coconut water hydrates the skin, keeps it soft and supple, applying it externally on the face has the below effects.  

  • Applying coconut water on face acts as a natural moisturizer. This application might solve the problem of acne and pimples; especially in people with oily skin. Coconut water is light in consistency. It reduces the oil and greasiness in the skin. 
  • Washing face every day with coconut water enhances the glow of the faced; makes it even toned and smooth.
  • Applying a face pack of red sandalwood paste, turmeric and coconut water is known to provide a flawless complexion and smooth texture to the skin.
  • A pack made with Multani mitti (fuller’s earth) and coconut water can reduce the face tan and dark spots; leaving the skin with a radiant glow.
  • The positive effects of coconut oil on hair are known for years. Now it is the time for coconut water, which adds life to dull hair in the following ways.
  • Coconut water is known to improve blood circulation in the scalp. For this reason, it effectively reduces hair loss. Also, this continuous blood circulation improves hair density, strengthens the hair follicles and prevents these from breakage.
  • Massaging hair with coconut water might be a good solution for frizzy and unruly hair. This hair treatment should be done every day. Coconut water hydrates and moisturizes the hair roots. It is a natural conditioner which offers strength to the hair.
  • Coconut water relieves issues of dandruff, itching scalp and different types of hair infections which might slow down hair growth.

So, there are a lot of reasons why coconut water has become a trendy beverage in recent years. Coconut water nutrition levels have surprised scientists and nutritionists; if you want to blend taste with health, coconut water is the ideal everyday beverage.

Note: Please consult your dietitian before proceeding.

By 2030, 40% Indian will not have access to drinking water