Photo: Easa Shamih / Flickr

Put down the Lucozade and go coconuts

Can coconut water work as a replacement sports drink? A good source of hydration? Even a hangover cure? Many athletes have decided to ditch the high-sugar sports drink and now swear by coconut water. Others have suggested that it could even be considered in the medical industry. Is it really that beneficial?

Research says that coconut water may have many benefits in areas such as cardiovascular health, controlling diabetes, facilitating digestion, energy boosters, anti-ageing remedies and even moisturising agents. It is known to treat dehydration caused by dysentery, cholera, and diarrhoea and stomach flu.

Tradionally, coconut water is the clear liquid extracted from inside young green coconuts using a machete, or blade. It can be bought fresh in tropical countries such as Indonesia and Brazil and it’s now sold in cans and cartons in many shops all around the world.

Coconut water and coconut milk are often confused. Coconut milk is a fatty emulsion of the flesh and milk from a fully aged coconut, whereas, coconut water is made up of 95 percent water and is packed full of electrolytes – making it a great rehydration source.

Sports drinks are equally as hydrating as coconut water, but they are often high in sugar and therefore very high in calories. Conversely, coconut water is much lower in sugar which appeals to many people who rave about the ‘natural energy drink’.

The hype about coconut water originates from its high potassium levels. Potassium is an electrolyte that is very good at promoting repair and rehydration in the body, which is important after exercise. Electrolytes facilitate water uptake, helping the body to rehydrate. These are essential for maintaining a healthy fluid level in body, particularly after strenuous exercise.

However, one thing that coconut water lacks is sodium ions. These are very important for recovery after vigorous exercise, especially in the heat, because sweating releases lots of sodium from the body. So by swapping sports drinks for coconut water, you won’t get enough sodium!

Easily absorbed carbohydrates, as well as various electrolytes, are found in sports drinks for a quick source of energy. Coconut water, however, is not high in carbohydrates at all. The way around this has been to enhance coconut water – which many athletes do!

Some athletes, such as professional tennis player John Isner mix coconut water with sea salt (for the sodium ions) as a hydration tool. For repair after exercise, he mixes coconut water with protein shakes – he ensures that it also contains carbohydrates to help restore glycogen levels (which are important for endurance).

Some may also prefer the taste of sports drinks over coconut water, as well as the price. The all-in-one source of carbs and essential electrolytes found in sports drinks can be a more convenient recovery from exercise despite the high sugar content.
For the casual, less strenuous exerciser, we can rely on coconut water as a source of hydration – IT IS also great for hangovers! It is much healthier than conventional energy drinks. Indeed, studies have shown that coconut water is better at hydrating the body than pure water alone.

Despite its lack of sodium ions and carbohydrates, coconut water can be mixed with salt and protein shakes for hard-core athletes. The same benefits can therefore be obtained by substituting sports drinks for coconut water if you enjoy the taste – without the preservatives and high calories.

However, care must be taken to avoid products with added sugar and sweeteners. It is also important to remember that coconut water is still not calorie-free, so an excessive amount will not be entirely healthy. Dr. Lillian Cheung, of the Harvard School of Public Health, explains: ‘One 11-ounce container has 60 calories and if you drink several in one day, the calories can add up quickly’.

The high potassium from coconut water can be found in food sources such as bananas, and sodium is usually found in our diets anyway. Sometimes good old-fashioned water may be the best option; it’s free, natural, very healthy and non-calorific.

 

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.