By
Jon Readman
Coconut water (CW) has exploded on the scene in UK and USA recently. In case you don't follow the latest glossy magazines, coconut water is the juice found in young unripened coconuts. It has been hyped as natural source of electrolytes, and is packed with vitamins and minerals.
The drink has long been enjoyed in South East Asia, Brazil, India and the Caribbean, but now it has also growing in popularity in the west. Not quite fresh from the coconut, but in bottled or canned form. It is the latest celebrity fad with many well known names pictured drinking it, and even investing in it.
Manufactures haven't missed this, and are now marketing coconut water a natural isotonic health drink. Some even go as far as promoting it as an alternative to sports drinks; but just how much truth is there in the marketing hype?
Natural hydration
There's no denying that it is rich in vitamins and minerals, including potassium, magnesium, and complex B vitamins, in fact it contains the similar levels of electrolyte as found naturally in the blood, making it a good choice for hydration. A Malaysian study (published in Southeast Asian Journal of Tropical Medicine and Public Health) testing 10 men, exercising in the heat for 90 minutes, showed that it hydrated ever bit as well as a modern sports drink, and performed slight better than water alone.
Sodium content
So coconut water can and does aid hydration, but a sports drink does more that just hydrate the body. During exercise our bodies lose electrolytes in the form of sweat, particular sodium chloride, but also potassium, and other minerals. The loss of these electrolytes hinders athletic performance, and can cause cramp in more extreme circumstance. Whilst it contains up to 15 time more potassium than regular sports drinks, it usually contains just a fraction of the sodium found in mainstream sports drinks, and sodium is lost a much higher rate during intensive exercise than potassium.
Fuel for performance
Secondly, when exercising for longer periods, 40 minutes or more, the body needs to replenish its energy stores. With this in mind sports drinks tend to contain relatively high levels carbohydrate to help refuel the body. There have been a number of articles and experts state that coconut juice (water) is not suitable in this regard, due to low levels of carbohydrate, but closer examination shows that 250ml of Gatorade (a popular sports drink) contains just over 50 Kcal of carbohydrate. Oddly enough 250ml of Nuts coconut water also contains roughly 50 Kcal of carbohydrate. Other brands might differ slightly, but this clearly shows that it does contain comparative levels of replenishing carbohydrates.
Is coconut water a suitable alternative to modern sports drinks? After looking at the facts one would have conclude that it does contain high levels of electrolytes, hydrates as well as the leading sports drinks and slightly better than water, and contains reasonable levels of carbohydrate. With this in mind, one would have to conclude that it does perform well as a sports drink, but its low levels of sodium might mean that it's unsuitable as a sole drink for those taking part in high intensity exercise for long periods, however drank in combination with water, or a regular sports drink then it is ideal.
That said it can be expensive, for little extra sporting benefit, however it is worth remembering that coconut water is packed with vitamins and minerals that have health benefits outside of sport. Ultimately if you like the taste, then go for it.
Coconut water (CW) has exploded on the scene in UK and USA recently. In case you don't follow the latest glossy magazines, coconut water is the juice found in young unripened coconuts. It has been hyped as natural source of electrolytes, and is packed with vitamins and minerals.
The drink has long been enjoyed in South East Asia, Brazil, India and the Caribbean, but now it has also growing in popularity in the west. Not quite fresh from the coconut, but in bottled or canned form. It is the latest celebrity fad with many well known names pictured drinking it, and even investing in it.
Manufactures haven't missed this, and are now marketing coconut water a natural isotonic health drink. Some even go as far as promoting it as an alternative to sports drinks; but just how much truth is there in the marketing hype?
Natural hydration
There's no denying that it is rich in vitamins and minerals, including potassium, magnesium, and complex B vitamins, in fact it contains the similar levels of electrolyte as found naturally in the blood, making it a good choice for hydration. A Malaysian study (published in Southeast Asian Journal of Tropical Medicine and Public Health) testing 10 men, exercising in the heat for 90 minutes, showed that it hydrated ever bit as well as a modern sports drink, and performed slight better than water alone.
Sodium content
So coconut water can and does aid hydration, but a sports drink does more that just hydrate the body. During exercise our bodies lose electrolytes in the form of sweat, particular sodium chloride, but also potassium, and other minerals. The loss of these electrolytes hinders athletic performance, and can cause cramp in more extreme circumstance. Whilst it contains up to 15 time more potassium than regular sports drinks, it usually contains just a fraction of the sodium found in mainstream sports drinks, and sodium is lost a much higher rate during intensive exercise than potassium.
Fuel for performance
Secondly, when exercising for longer periods, 40 minutes or more, the body needs to replenish its energy stores. With this in mind sports drinks tend to contain relatively high levels carbohydrate to help refuel the body. There have been a number of articles and experts state that coconut juice (water) is not suitable in this regard, due to low levels of carbohydrate, but closer examination shows that 250ml of Gatorade (a popular sports drink) contains just over 50 Kcal of carbohydrate. Oddly enough 250ml of Nuts coconut water also contains roughly 50 Kcal of carbohydrate. Other brands might differ slightly, but this clearly shows that it does contain comparative levels of replenishing carbohydrates.
Is coconut water a suitable alternative to modern sports drinks? After looking at the facts one would have conclude that it does contain high levels of electrolytes, hydrates as well as the leading sports drinks and slightly better than water, and contains reasonable levels of carbohydrate. With this in mind, one would have to conclude that it does perform well as a sports drink, but its low levels of sodium might mean that it's unsuitable as a sole drink for those taking part in high intensity exercise for long periods, however drank in combination with water, or a regular sports drink then it is ideal.
That said it can be expensive, for little extra sporting benefit, however it is worth remembering that coconut water is packed with vitamins and minerals that have health benefits outside of sport. Ultimately if you like the taste, then go for it.
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