Coconut Water Keeps Your Bones Strong

Many people don’t consume the amount of calcium needed, and low calcium levels can lead to issues such as low bone density, bone loss, and weaker bones that can break more easily. A cup of coconut water has 40.8 milligrams of calcium, about 4% of your DV. So, while coconut water is not a top supplier of calcium, every bit helps.

May prevent constipation

Coconut water is a mild laxative because it contains large amounts of potassium. Too much potassium has caused diarrhea in some people but a regular drink of coconut water could keep constipation at bay.

Good source of magnesium

One cup of coconut water has 16 milligrams of magnesium or 4% of your DV. Magnesium has many functions in the body, including making protein, regulating blood sugar and blood pressure levels, and managing muscle and nerve function.

If you don't take in enough magnesium for an extended amount of time, you can get magnesium deficiency symptoms such as nausea, weakness, and fatigue. Excess magnesium is excreted through urine, so too much magnesium is not a concern.

Coconut Water Nutrition

Nutrients in coconut water

Coconut water contains important electrolytes that help your body function. You can find the following electrolytes in coconut water:

Potassium

Sodium

Calcium

Magnesium

A 1-cup (240-milliliter) serving of a popular brand of organic unsweetened coconut water contains:

Calories: 60

Protein: 0 grams

Fat: 0 grams

Carbohydrates: 15 grams (5% DV)

Fiber: 0 grams

Sugar: 8 grams

Calcium: 40.8 milligrams (4%)

Potassium: 509 milligrams (15%)

Magnesium: 16.8 milligrams (4%)

Sodium: 45.6 milligrams (2%)

Phosphorus: 19.2 milligrams (2%)

Other brands of coconut water may have more or less of these nutrients in the same serving size.

Coconut water electrolytes

You take in electrolytes from food and drink and lose them through sweat and pee. The main electrolytes your body needs are:

Sodium

Magnesium

Potassium

Calcium

Chloride

Phosphate

Bicarbonate

An electrolyte water such as Gatorade contains good amounts of sodium, carbs, potassium, and a lot of added sugar. An 8-ounce glass has 56 calories, 106 milligrams of sodium, 14 grams of carbs, 33 milligrams of potassium, and 13 grams of added sugar. Most people don't drink an 8-ounce serving -- they're more likely to guzzle the whole 20-ounce bottle they get in the vending machine. That's a lot of sugar!

Coconut water has more potassium and less sugar than your typical sports drink. However, it usually has a lot less sodium (2% of your DV in 1 cup). When you sweat, you mostly lose water, sodium, and chloride. So, if you've been exercising hard, you may be better off with a sports drink for replacing electrolytes -- just look for one with low or no sugar. If you haven't sweated much, coconut water might be a good alternative -- or opt for plain water.