While you consider electrolyte drinks used to help train and sports activities, you most likely consider the brightly coloured concoctions which were a staple in health packages and gymnasiums around the globe. Drinks like Gatorade and Powerade are well-known as exercise companions, however are they actually that efficient for rehydration? As a Registered Dietitian, right here’s why I like to recommend a pure various like coconut water as an electrolyte-packed train drink.
Coconut water gives a wholesome sports activities drink various that may hydrate and replenish electrolytes in a pure (and scrumptious!) kind. Learn beneath to study extra about coconut water and its electrolyte content material, my favourite choices from Vita Coco, and the way coconut water stacks up towards sports activities drinks relating to health help.
Why Is Coconut Water Good for You?
Coconut water is the clear liquid discovered inside contemporary coconuts. It incorporates an array of electrolytes and is low in energy and carbs. Coconut water can be freed from fats, which makes it an excellent drink selection for these on a heart-healthy consuming plan. To not point out that coconut water incorporates round 94% water, which makes it an incredible selection for hydration.
What Are Electrolytes?
Electrolytes are compounds that assist help many processes within the physique, like sodium, potassium, magnesium, and calcium1. Electrolytes give off a pure constructive or adverse electrical cost once they dissolve in fluids like blood and urine, which assist your physique do issues like regulate chemical reactions. And not using a wholesome quantity of electrolytes, your physique can have hassle balancing physique fluids, controlling coronary heart rhythm, and sustaining wholesome nerve and muscle operate, amongst different issues2.
While you train, you lose electrolytes by means of sweat and urine. In instances of sickness or intense train that causes vomiting or diarrhea, much more electrolytes are misplaced that must be changed.
And not using a wholesome quantity of electrolytes, your physique can have hassle balancing physique fluids, controlling coronary heart rhythm, and sustaining wholesome nerve and muscle operate, amongst different issues.
Does Coconut Water Have Electrolytes?
Sure, coconut water is filled with electrolytes! When it is advisable to hydrate, it’s not simply water you want — you want electrolytes, too. Coconut water can present these, together with a scrumptious tropical style. Coconut water incorporates quite a lot of electrolytes like sodium, potassium, and magnesium, that are all wanted to your physique to replenish electrolytes misplaced throughout train.
Coconut Water vs. Gatorade and Different Sports activities Drinks
To know how coconut water might be higher than sports activities drinks to assist help train, let’s check out the diet information of every in comparison with plain water and Pedialyte3.
| Per 8 fluid oz | Energy | Sugar (g) | Potassium (mg) | Sodium (mg) | Calcium (mg) | Magnesium (mg) |
| Vita Coco Pure Coconut Water | 45 | 11 | 470 (10% DV) | 65 (3% DV) | 4% DV | 4% DV |
| Gatorade | 80 | 21 | 30 | 160 | – | – |
| Pedialyte | 25 | 6 | 280 | 370 | – | – |
| Plain water | 0 | 0 | 0 | 0 | 0 | 0 |
Here’s a rundown of the variations between these 4 widespread drinks used to assist individuals hydrate throughout train:
- Vita Coco’s Unique Coconut Water has a a lot larger potassium content material than sports activities drinks, and practically doubles Pedialyte’s potassium content material. This makes it ideally suited for muscle operate help. Potassium may also assist with muscle soreness and cramping after a exercise, so coconut water is nice for hydration and restoration.
- Coconut water has a decrease sodium content material than Pedialyte or Gatorade, so it’s usually higher for each day hydration. It’s additionally good for many who want to look at their sodium consumption, like individuals with hypertension or kidney points.
- Vita Coco’s coconut water has much less sugar than sports activities drinks, and incorporates pure sugars slightly than any synthetic sweeteners. This pure sugar content material triggers a greater glycemic response than extra processed sports activities drinks.
- There’s a extra full mineral steadiness in coconut water vs. sports activities drinks, which function extra synthetic substances. The mineral steadiness in coconut water is nearer to human plasma composition.
Taking this data under consideration, Vita Coco is an total higher choice for each day hydration on account of its decrease sugar and sodium content material. Together with water, coconut water is an unbelievable choice for supporting gentle train (underneath one hour in size).
The mineral steadiness in coconut water is nearer to human plasma composition.
Right here’s While you Want a Sports activities Drink for Hydration
Whereas coconut water is my favourite hydration advice for each day train, sports activities drinks could also be appropriate for longer, extra intense train. Even in such instances, you ought to be cautious to not eat too many sports activities drinks, since research present that extreme consumption is definitely related to weight acquire4. An alternate choice is to eat coconut water with added sodium in instances the place you’ll be committing to an extended stretch of train.
Bonus: It’s Nice for Hangover Restoration Assist
On the subject of different hydration use instances, Vita Coco coconut water can be nice for hangover restoration. Sports activities drinks may also do in a pinch for electrolyte replenishment, however their larger sugar content material makes them much less ideally suited than coconut water for hangovers.
What’s So Particular About Vita Coco Coconut Water?
Vita Coco coconut water stands out from different comparable choices as a result of it’s all freshly extracted from coconuts grown on natural farms within the Philippines. Vita Coco’s Unique Coconut Water incorporates no added compounds, flavors, or colours. This coconut water is USDA-certified natural, and is packaged in sustainable cartons comprised of wooden fiber.
In case you’re somebody who prefers to deal with your self with an additional burst of taste after you’re employed out, you may favor Vita Coco’s Pressed Coconut Water, which features a little bit of added coconut puree.
A Last Word on Electrolytes and Coconut Water
To sum it up, for those who’re searching for a option to hydrate earlier than, throughout, and after your common exercises, contemplate coconut water. Coconut Water is a extra pure, low-sugar various to sports activities drinks (to not point out scrumptious!) .
We particularly love the organic model of Vita Coco, which incorporates nothing however pure coconut water sourced from coconut farms within the Philippines. In case you favor an additional coconutty taste, then Vita Coco Pressed coconut water (which incorporates a sprint of added coconut puree) can be an incredible choice for a hydrating post-workout deal with.
Sources:
- https://pubmed.ncbi.nlm.nih.gov/31082167/
- https://my.clevelandclinic.org/well being/signs/24019-electrolyte-imbalance
- https://well being.clevelandclinic.org/the-health-benefits-of-coconut-water
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10346316
