Coconut Water Benefits

Coconut water is one of the healthiest drinks. It is massively popular all around the world. It has amazing health benefits and should especially be consumed during summers to stay hydrated and healthy. Here are some stupendous health benefits of drinking coconut water on a daily basis. Here are 20 Coconut Water Benefits.

Top 20 Coconut Water Benefits

Top 20 Coconut Water Benefits
Top 20 Coconut Water Benefits

On average, a coconut contains 250 to 300 ml of water. It contains many nutrients like vitamins, calcium, magnesium, potassium, and fiber. In addition, coconut water has also been considered a major source of antioxidants. In this sense, the benefits of coconut water are beneficial in maintaining better health, skin, and hair, which has been explained in detail in this article. Various scientific types of research are also given here as evidence, some of which have been tested on animals.

1. For the heart

To keep the heart healthy, along with regular exercise, it is necessary to always be happy and have a balanced and nutritious diet. If coconut water is also added to the daily diet, then it can be beneficial for a healthy heart. Various scientific research has found that the level of lipid metabolism in the body is controlled by the consumption of coconut water.

Indeed, excess lipids increase the risk of heart disease. The amount of excess lipids in the blood is called hyperlipidemia. Along with increasing the heart problem, it increases the risk of heart attack by blocking the arteries. For this reason, it is believed that the benefits of coconut water also include protecting against heart disease.

2. Blood pressure

One of the properties of coconut water also includes controlling blood pressure. This has also been proved in much scientific research. According to a study done on people with high blood pressure, coconut water improves systolic blood pressure (the number above blood pressure). Additionally, coconut water has antithrombotic properties, which prevent blood clots from forming, and can help control blood pressure. Another research has also said that consuming coconut water can reduce the blood pressure of people with high blood pressure by up to 5 percent.

3. Kidney stones

Some people have problems with kidney stones. When crystal-like substances collect in the kidney, they take the form of stones. All people suffering from this problem are advised to drink more fluids. Coconut water can also be consumed as a liquid.

If we talk about scientific research, then a research has revealed that coconut water has a prophylactic effect, which has the property of protecting against any disease or problem. In this study done on rats, it has been revealed that coconut water can prevent the cistral that accumulates in the kidney and other parts from sticking to the body. With this, the problem of kidney stones and other stones can be avoided. It is also mentioned in this research that by consuming coconut water, more crystals are also not formed in urine.

4. Digestion

The benefits of drinking coconut water include digestive health. Problems like gas, acidity and constipation have to be faced as soon as digestion gets worse. These problems can be overcome with coconut water. Research has shown that it can relieve constipation as well as other digestive problems. As a result, food is digested well in the body. As soon as coconut water reaches the body, it acts like a digestion tonic. Thus better digestive system is also included in the list of benefits of drinking coconut water.

5. Helpful in Weight Loss

Overweight people can control obesity by drinking coconut water. It is low in calories, which is essential for weight loss. Also, drinking it makes the stomach feel full, while it is not so with other drinks. Actually, coconut water contains dietary fiber. Fiber gets digested slowly in the body, due to which there is no hunger soon. Therefore, drinking coconut water can be thought of as a way to lose weight. Increasing the amount of dietary fiber also reduces the risk of weight gain, but keep in mind that physical exercise is also needed along with it.

At the same time, research refers to a 2016 report, which states that coconut water vinegar activates metabolic activity by reducing leptin levels in animals on high-fat and high-fructose diets. This can reduce adipose tissue (body fat) mass. Also, it enhances the effect of anti-obesity in the body. It has also been said in the same research that by consuming vinegar made from coconut water for 10 weeks, the weight of rats was controlled.

6. Muscle Stretch

A lack of nutrients in the body can cause muscle strain. This problem can be corrected by taking electrolytes (magnesium, potassium, calcium). According to one study, muscle cramps usually occur due to a lack of potassium in the body. In such a situation, muscle strain can be avoided by consuming coconut water containing all the electrolytes like potassium, calcium, magnesium.

Apart from this, due to dehydration after exercising excessively, there can also be muscle strain. For this reason, muscle strain can be avoided by drinking coconut water instead of energy drinks after exercise.

7. Dehydration

When the amount of water in the body decreases, then one has to face dehydration . This usually happens in summer or due to not drinking enough water throughout the day. As we have already mentioned above that coconut water plays an essential role in removing the shortage of water. It helps to hydrate the body completely. This is the reason why players must drink coconut water after exercise or exercise.

8. Strong Bones

The properties of coconut water also include making bones strong. It contains nutrients considered essential for bones such as calcium, magnesium, and phosphorus. Various research on this subject has also found that coconut water is beneficial for bones. Scientists believe that coconut water increases bone metabolism, which keeps bones safe even during menopause.

9. Diabetes

The benefits of drinking coconut water also include avoiding diabetes. If the question comes in one’s mind about whether we can drink coconut water for diabetes, then it should be noted that research published on the website NCBI states that coconut water has antidiabetic activity. It increases the amount of insulin in the body, which is beneficial for diabetic patients. In addition, it can lower a person’s level of glycated hemoglobin, which is directly related to diabetes. In fact, lowering its levels can reduce the risk of developing diabetes.

At the same time, another scientific study states that coconut water contains L-arginine amino acid, which exhibits anti-diabetic properties. Along with protecting against diabetes, it can also work to reduce blood clots caused by it. Actually, coconut water also has anti-thrombetic effects, this property prevents clotting of blood. Therefore, it can be said that the benefits of coconut water also include protection against the risk of diabetes.

Coconut water also has hypoglycemic effects and antioxidants. Because of both these effects, coconut water can reduce the amount of glucose present in the body. As a result of this, the symptoms and problems of diabetes can be relieved.

10. Hangover

The benefits of drinking coconut water are believed to include reducing hangovers. According to a scientific study, an anti-hangover drink can be made using coconut water. Research states that this drink uses pear (65%), seasonal (25%) and coconut water (10%) to make an anti-drug drink. Research has said that consuming this drink with cottage cheese, cucumber and tomato can reduce the symptoms of hangover. Actually, consuming alcohol reduces the amount of potassium in the body. In such a situation, consuming coconut water can help in maintaining the amount of potassium in the body.

11. Benefits of Coconut Water for Body Energy

You can also drink coconut water to get instant energy. Glucose, fructose and sarcose sugar, which give energy to the body, are found in it. Apart from this, the amino acids present in coconut water can also work to give energy to the body. Actually, amino acids are converted into glucose in the body. It contains 15 percent more potassium than other energy and sports drinks. For this reason it is considered more effective than these drinks. Another research says that coconut water is a great alternative to energy drinks.

12. Improved Immune System

The benefits of coconut water also include improving the immune system. Antioxidants present in coconut water improve immune function, with the help of which the body avoids getting vulnerable to early diseases. Per 100 grams of coconut water, there is about 2.4 mg of vitamin-C. Vitamin-C produces antibodies in the body, which help the immune system to fight various diseases. It also helps to remove toxins and bacteria from the body. In addition, zinc is also found in coconut water, which has been considered an essential nutrient for the immune system. Thus better immune system has also been included in the list of benefits of drinking coconut water.

13. Headache

Many people have frequent headaches. Coconut water can also be consumed to reduce this problem. Dehydration is also one of the causes of headache. Drinking coconut water is one of the best natural remedies to cure a headache due to lack of water. As we have mentioned above in the article that the body becomes hydrated after drinking coconut water. Thus the problem of headache can be reduced to some extent by the use of coconut water.

14. Alzheimer’s

Coconut water can also be used to prevent diseases like Alzheimer’s. Alzheimer’s is a disease related to the brain, in which the patient’s memory gradually starts to fade. A study has reported that plasma cholesterol, blood pressure (BP) and blood sugar may cause Alzheimer’s problem. At the same time, the use of coconut water can protect against all these risks. In addition, according to research published on the NCBI website, coconut water may also be beneficial in the prevention and treatment of Alzheimer’s in menopausal women. Another study says that coconut water contains trans-jetins. This trans-jet protects the brain cells from damage. It can also help in improving memory. Therefore it may be beneficial to some extent in the treatment of Alzheimer’s.

15. Benefits of Coconut Water for Eyes

The use of coconut water has also been considered beneficial to keep the eyes healthy. Coconut water has been used since ancient times to get rid of eye irritation and pain. Apart from this, Ayurvedic medicine for eyes is also made from coconut water.

Not only this, vitamin-C found in coconut water has been considered essential for the eyes. According to the research available by NCBI, the risk of cataracts increases due to low amount of vitamin-C in the body. In such a situation, the risk of cataract can be avoided by consuming coconut water. More research needs to be done on coconut water in relation to the prevention of cataracts.

16. Stress Relief

Many people get stressed due to the complications from office work to home. Coconut water can also be beneficial in dealing with this. A research available on the NCBI website states that the inclusion of coconut water and coconut in the diet can help in reducing neurological disorders. It can lighten the mood and reduce the stress level. Research has said that consuming 12 ounces i.e. 300 ml of coconut water twice a day, along with consuming other juices and making some lifestyle changes is helpful in reducing stress. These changes also include doing yoga, consuming vegetables and fruits and avoiding second-hand smoking (smoke that reaches the body without smoking).

17. Improve Memory

Many scientific studies have proved that coconut water contains glutamine (amino acid). It helps in brain development. Also improves memory. In addition, coconut water also contains trans-jetin (plant growth hormone), which may help improve cognitive dysfunction such as concentration and memory. Coconut water can also have a positive effect in dementia. Dementia is a type of syndrome in which there is a decline in memory, thinking, behavior and ability to do everyday activities.

18. Hypothyroidism

The condition of the thyroid gland not producing enough hormones is called hypothyroidism. Coconut water is believed to be high in healthy fats, so it can help with weight loss by improving the metabolic rate. It also has properties such as glucose, amino acids and electrolytes, due to which it can improve energy levels in the body. It can also improve the functioning of the intestines. This is why hypothyroidism may improve. However, there is no scientific evidence of any kind in this regard. For this reason, a doctor must be consulted before using coconut water for hypothyroidism.

19. For Skin

Along with the body, the benefits of coconut water are also many for the skin. A scientific study says that the problem of acne can be reduced by applying coconut water on the skin. In addition, it can also help protect the skin from signs of aging such as wrinkles. Not only this, it can also reduce the stretch marks on the skin. Apart from this, it is believed that coconut water can relieve problems like eczema (itchiness and redness) on the skin.

Apart from this, the benefits of coconut water for the skin also include reducing blemishes. Actually, many researches have proved that pigmentation can be reduced by the use of vitamin-C and vitamin-C is rich in coconut water. In such a situation, skin health can be maintained by the use of coconut water.

20. Benefits of Coconut Water for Hair

Talking about the health of hair, coconut water has been considered very beneficial in this too. Coconut water can provide essential nutrients to people suffering from alopecia-like problems i.e. baldness. With its help, the problem of baldness can be avoided to a great extent. In addition, nutrients such as protein and zinc are also found in coconut water, which have been considered essential to keep hair healthy and prevent hair loss. For this reason, it is believed that the benefits of coconut water are many for the hair as well.

Nutritious Elements of Coconut Water

How much is the nutrient value per 100 grams of coconut water, know below.

Energy19 Kcal
Carbohydrate3.71 g
Protein0.72 g
Total fat0.2 g
Sugar2.61 g
Dietary fiber1.1 g
Calcium24 mg
Iron0.29 mg
Magnesium25 mg
Phosphorus20 mg
Potassium250 mg
Sodium105 mg
Zinc0.1 mg
Copper0.04 mg
Manganese0.142 mg
Selenium1 µg                 
Vitamin c        2.4 mg  
Thiamine          0.03 mg
Riboflavin      0.057 mg  
Niacin   0.08 mg
Pantothenic acid         0.043 mg  
Vitamin b-6      0.032 mg
Folate  3 µg  
Choline             1.1mg
Fatty acids, total saturated         0.176 g
Nutritious Elements of Coconut Water

How to Use Coconut Water

Coconut water is available throughout the year and can be consumed anytime. Nevertheless, if the right time of drinking it is taken care of, then the benefits of coconut water can be more. For this reason, we are telling here the right time to use it and drink coconut water.


The right time to drink coconut water is in the morning on an empty stomach. It is believed that the benefits of coconut water are more on an empty stomach. This gives new energy to the body. However, clear research does not exist about the benefits of coconut water on an empty stomach.

Before and after exercise: Coconut water can also be drunk as an energy drink. If you drink it before going to the gym or before exercise, then the body gets enough energy and is able to work out in a better way. At the same time, drinking after exercising keeps the body hydrated as well as provides energy to the body.

Before and after meals:

Drinking it makes the stomach feel full. Therefore, if one wants to lose weight, then drink it immediately before the meal, so that the appetite is reduced. At the same time, drinking after a meal improves the digestive system and makes it easier to digest food.

Before sleeping:

Drinking it before sleeping is also considered beneficial.

As a smoothie:

Coconut water can be made into a smoothie by grinding it with favorite fruit. Apart from this, you can freeze coconut water by freezing it in the freezer and then adding it to your favorite drink and drink it.


You can also make mocktails by mixing coconut water with other drinks. With this, you will also get the nutrients of coconut water and will also become a new test of mocktails.

In winter:

Some people consume coconut water only in summer, but keep in mind that the benefits of coconut water in winter are as much as in summer.

Side Effects of Coconut Water

Some people may be allergic to drinking coconut water.

Consumption of coconut water should be avoided in patients with hyperkalemia (excessive potassium) such as renal failure, acute adrenal (deficiency of cortisol hormone), and infrequent urination. Such people are more prone to damage coconut water.

Its excessive consumption can increase the amount of potassium in the body, which can lead to kidney disease.

Disadvantages of coconut water may also include increased levels of diabetes. As we have mentioned above that it contains sugar. In such a situation, if diabetics consume more of it, then their sugar level may increase.


What are the benefits of eating raw coconut?

Just like coconut water, raw coconut can benefit our bodies in many ways. It contains many nutrients, such as calcium, magnesium, fiber, and potassium, etc. With their help, the overall heart can be kept healthy and diabetes can be avoided. Many health benefits can be found in this context as well.

How does coconut water taste?

Coconut water has a cooling effect, which is why people consume it more in summer.

Should I drink coconut water on an empty stomach?

Yes, coconut water can be consumed on an empty stomach. We have told above in the article about how it is beneficial on an empty stomach.

Also read

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  4. Papaya Leaf Juice Benefits
  5. Side Effects of Coconut Water

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