Coconut water is the liquid found in the center of a young, green coconut. It helps nourish the fruit. As the coconut matures, which takes around 10–12 months, some of the liquid remains while the rest ripens into the solid white flesh known as coconut meat (1Trusted Source). Coconut water typically comes from young coconuts about 6–7 months of age, though it’s also found in mature fruit. An average green coconut provides about 1/2–1 cup of coconut water.
Free radicals are unstable molecules produced in your cells during metabolism. Their production increases in response to stress or injury. When there are too many free radicals, your body enters a state of oxidative stress, which can damage your cells and increase disease risk. Research on animals has shown that coconut water contains antioxidants that may help modify free radicals so they no longer cause harm
In a study from 2015, rats with diabetes that were treated with coconut water maintained better blood sugar levels than the control group. The same study also found that the rats given coconut water had lower levels of hemoglobin A1c, indicating better long-term blood sugar control (9Trusted Source). A more recent study from 2021 involving rats with diabetes also found that that coconut water reduced blood glucose (10Trusted Source). More studies are needed to confirm these effects in humans.
Drinking enough fluids is important for kidney stone prevention. Although plain water is a good choice, two small studies suggest that coconut water might be even better. Kidney stones are created when calcium, oxalate, and other compounds combine to form crystals in your urine. These crystals can then form tiny stones. While some people are more susceptible than others, kidney stones affect about 12% of the world’s population.
In an older study from 2008, researchers fed rats a diet rich in fats and cholesterol. They also fed one group high doses of coconut water (4 ml per 100 grams of body weight). After 45 days, the coconut water group had a reduction in cholesterol and triglyceride levels similar to the effects of a statin drug used to lower cholesterol (17Trusted Source). Keep in mind that this was a very high dose. In human terms, it would be equivalent to a 150-pound (68-kg) person consuming 91 ounces (2.7 liters) of coconut water per day.
Coconut water may be the perfect beverage for restoring hydration and replenishing electrolytes lost during exercise. Electrolytes are minerals that play several important roles in your body, including maintaining proper fluid balance. A few vital electrolytes include potassium, magnesium, sodium, and calcium.
