Coconut water has many health benefits, including being low in calories, naturally free of sugar and cholesterol, having more than four bananas high in potassium, and high hydrating.

Marketers call it the 'Mother Nature's Sports Drink' and celebrity and athlete sponsorships are increasing in demand. It is said to hydrate the body and help with anything from hangovers to cancer and kidney stones.

However, can coconut water live up to all its claims, or is all this just propaganda?

What is coconut water and how does it work?

Coconut water has a sweet, nutty taste that is naturally refreshing. It contains sugar and electrolytes, which are easily digestible carbs. Coconut water is a transparent liquid extracted from young, green coconuts and should not be confused with high - *** coconut milk or oil.

Compared to sports drinks, it is low in calories, low in sodium, and high in potassium. Very sweet coconut water contains 5.45 calories per ounce, 1.3 grams of sugar, 61 milligrams of potassium, and 5.45 milligrams of salt per ounce. Gatorade, on the other hand, contains 6.25 calories, 1.75 grams of sugar, 3.75 milligrams of potassium, and 13.75 milligrams of salt per serving.

It's better than some sugary drinks.

Coconut water is lower in sugar than many sports drinks, as well as soda and some fruit juices. For adults and children who prefer low-sugar drinks, plain coconut water is a good choice. But do not overdo it, advises Lillian Chiung, DSc of the Harvard School of Public Health. “An 11-ounce cup contains 60 calories and if you drink a lot in a day, the calories accumulate faster,” she explains.

Registered Dietitian and Taste: Chung, co-author of Mindful Eating, Mindful Life, recommends that people who are addicted to sugar or juice read the labels to get pure coconut water rather than those with added sugars or other sugars. Drinks are no different.

This is something that some players swear by.

John Isner, a professional tennis player, donated coconut water to his 11-hour marathon Wimbledon tennis victory. 'It's very hydrating,' he said.

In hot weather, he drinks a mixture of coconut water and water the night before the match; For hydration on the court, he mixes a cocktail of coconut water and sea salt; And to recover after the match, he mixes it with protein powder.

If you like the taste of coconut water, it is a better way to replace lost fluids than a sports drink or water. According to a recently published research in Medicine and Science on Sports and Exercise, coconut water effectively replenishes ******* fluid as a sports drink and is better than water, however, athletes prefer the taste of sports drinks.

According to Nancy Clark's author of the Sports Nutrition Guidebook, sports dietitian Nancy Clark, coconut water does not rehydrate the body unless you drink a lot of it. If you like the taste and can get enough of it, it can help you stay hydrated.

According to 2007 research, drinking saltwater in coconut water is as effective as drinking a commercial sports drink for rehydration and fluid tolerance after exercise. According to another study, coconut water reduces nausea, bloating, and abdominal pain and is easy to take in large quantities during rehydration.

Expert opinion

One of the most important things for entertainment and professional athletes is to be hydrated. And, if the taste of coconut water encourages you to drink enough water, it is a good choice for most people, but not for those who do strenuous physical exercise.

Coconut water is low in carbohydrates and salt, but high in potassium, which Clarke said is not necessary for athletes during strenuous exercise.

'Whether you choose sports drinks, coconut water, or plain water to keep your body hydrated, it all works.' The problem is, when you do intense exercise for more than 3 hours in the heat and lose a lot of ****** fluids, you need to absorb them quickly for instant energy and to restore lost electrolytes. Carbohydrates are essential.

For excessive sweating, coconut water or sports drinks do not contain enough salt or carbohydrates. “Supplement with some pretzels to replenish your stores along with a fast energy source like bananas or raisins,” Clark advises.

Before you start exercising, you must first recover. 'Most people do not have to worry about calories, potassium, or salt. To get food into your system before exercise, eat a bagel with peanut butter and drink plenty of water,' Clark advises. She recommends taking salty pretzels and raisins, as well as other portable energy sources if you exercise for a long time.

The end

There are several health benefits to drinking coconut water. This is a healthy way to hydrate, reduce salt and increase potassium in your diet. Since most Americans do not get enough potassium from fruits, vegetables, or milk, coconut water can help fill nutritional deficiencies.

Furthermore, the scientific literature does not support the claim that it can cure many diseases. 'There is a lot of excitement about coconut water, but it lacks the science that supports many of the arguments and needs further study,' Cheung said.

Coconut water, like regular water and sports drinks, is good for recreational athletes. Most people do not exercise as much as they need for a sports drink or coconut water, so regular old water will suffice.

Coconut water is a great choice if you like the taste and your budget allows, Coconut water is a nutritious and relatively low-calorie way to add potassium to your diet and keep you well hydrated.