What you need to know about coconut water

Coconut water is a bit of a mystery drink that has been emerging as the Holy Grail of hydration. The reason is rather simple: It is not just water hidden inside the coconut, but a nutrient-rich liquid that is supplying the body with the right ratio of carbohydrates, potassium and trace minerals.

People in the tropics (and beyond) have long used coconut water for various purposes, from quenching their thirst to keeping people, from babies to adults, properly hydrated in case of diseases that caused diarrhea and vomiting. Coconut water has a chemical composition similar to human plasma and for that reason it has often been used for emergency blood transfusions just until the patient could be transported to a hospital.

As for athletes, many swear by coconut water. The reason is simple: it provides not just hydration but it also nourishes the cells. Because of the low sodium content, some athletes choose to add a pinch of Himalayan salt. Sodium is lost through sweat during intense exercise and needs to be replaced in order to prevent a condition called hyponatremia, in which the sodium levels in blood are too low for the body to perform its functions.

While coconut water seems to be the answer for proper hydration in sport, it has also become a trend lately. Store shelves abound in different types of coconut water but do exercise caution when buying. Some brands have added sugar, which some could argue it may become helpful during intense exercise, but it is better to stick to pure coconut water that has no additives or flavors added.

Coconut water has an a high content of potassium, which is helpful for the body since potassium is also lost with sweat (less than sodium though). Some studies suggest caution when drinking coconut water if you sweat a lot, since the loss of sodium and the increased intake of potassium can create an imbalance.

A good compromise is using coconut water with a pinch of salt! Also, it is important to hydrate properly prior to and not just during exercise.