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Not to be confused with coconut milk, coconut water is the juice found inside a coconut. It’s mostly water along with some nutrients and electrolytes. On the other hand, coconut milk “is made by blending coconut meat with water,” says Serena Poon, CN, a chef, certified nutritionist, and Reiki master. “This mixture is of a much thicker consistency and contains much more fat and calories.”
Here’s the nutrition you’ll find in a 1-cup serving of coconut water:
- Calories: 49
- Carbohydrates: 12 g
- Sugar: 11 g
- Calcium: 60 g
- Potassium: 559 mg
- Sodium: 34 mg
Thanks to its explosion in popularity in recent years, coconut water is relatively affordable. You can easily find it for just a few dollars at many stores.
Keep reading to learn about the benefits of coconut water, with tips for adding a tropical (and ultra-hydrating) twist to your daily routine.
7 reasons to try coconut water
1. Coconut water is hydrating
Hydration is one of coconut water’s most well-known benefits, thanks to its electrolytes such as sodium, potassium, and magnesium. Electrolytes are great for everyday consumption—they help regulate your pH, keep you hydrated, and control muscle contractions—but they’re especially helpful in certain situations. “Coconut water could be a good choice for rehydration after a long or intense workout, an illness during which you experience vomiting or diarrhea, or after a day out in the sun,” says Poon.