For runners and other athletes, coconut water has grown in popularity as an alternative to sports drinks or recovery beverages. It has few calories, no fat, and no cholesterol. Is it, however, truly healthier than the alternatives? It could be for some.
What Exactly Is Coconut Water?
Coconut water is not the same as full-fat coconut milk or coconut oil. Rather, it is a clear liquid derived from the interior of young, green coconuts. Coconut water is formed from an emulsion of grated coconut meat and liquids. Pure coconut water differs from coconut-flavored beverages. Some sweet drinks contain coconut flavoring, as well as sugars and other additives. These beverages are generally not recommended as hydrating fluids during runs. One cup of unsweetened coconut water contains roughly 43 calories. It also contains approximately 10 grams of carbohydrate (nearly all sugar), half a gram of protein, and no fat.
Runners Can Benefit From Coconut Water
Coconut water includes naturally produced sugar that is readily digested and provides energy. Many runners who participate in long training runs or races require carbohydrate replacement to sustain energy levels and muscular endurance. Coconut water also contains micronutrients like potassium and magnesium, which runners and athletes lose during exercise. These micronutrients aid your body’s performance throughout long workouts.
Potassium aids in the contraction of muscles, neuronal transmission, and heart function. Adult women require 2,600mg of potassium per day, according to the National Institutes of Health (NIH). Men require 3,400mg per day. A single cup of coconut water contains around 400 milligrams of potassium. Magnesium aids in the regulation of muscle and nerve function. Women require 310 to 320mg of magnesium daily, while men require 400 to 420mg. One cup of coconut water contains around 15 milligrams of magnesium.
Other Beverages vs. Coconut Water
Coconut water is frequently marketed as a superior alternative to water and other sports drinks. However, studies have not found any significant advantages. Water studies have looked at how coconut water compares to ordinary water for hydration during sports such as running. Unfortunately, most research compares coconut water to regular water or sports drinks on a smaller scope. That is, they only include a few test participants, many of whom are just well-trained guys.
While studies suggest that coconut water is just as good as water for rehydrating. However, the majority of study authors believe it is no more effective and that more research is needed to discover additional benefits. Coconut water costs more than water and is unlikely to be available on race day. If you’re used to practicing with it, you’ll need to bring it with you if you want to eat it during a competition. However, depending on how long and demanding your race is, coconut water includes calories (energy) and micronutrients that may reduce your need for sports gels or other sustenance.
Sports Beverages
Some runners are curious about how coconut water compares to sports beverages. Likewise, some athletes may be interested in using coconut water instead of Gatorade because it is more natural. However, there are some significant distinctions between them. The benefits of coconut water include no additional sugars in pure coconut water, easier to ingest, and it may cause less nausea. In contrast, other sports beverages contain added sugars and have electrolytes.
Pure coconut water lacks the electrolytes, particularly sodium, found in sports drinks and is required to restore all the electrolytes lost through sweat. For people who run for more than 60 minutes, commercial sports drinks like Gatorade provide complete hydration and electrolyte replacement, but it has added sugar for flavoring. Compared to carbohydrate-electrolyte liquids, one study revealed that coconut water caused less nausea, enhanced fullness, and no stomach distress. It was also easier for test subjects to eat in higher quantities.
During Quick Runs
You don’t need to worry about electrolyte replacement if you’re jogging for less than an hour, so ordinary water should suffice. And, because studies have shown that ordinary water hydrates just as well as coconut water, you may choose water because it contains fewer calories and is less expensive. However, if you enjoy the flavor of coconut water, it’s an excellent option for those shorter runs.
During Long Distance Runs
Because their sensitive stomachs cannot withstand the sugar and artificial sweeteners in many standard sports beverages, some runners prefer coconut water during lengthy runs. But, of course, you should test how well you tolerate coconut water before using it for a lengthy run. According to one study, respondents disliked the flavor of coconut water and drank considerably less of it than plain water. This puts you at risk of dehydration. Another study discovered that drinking coconut water instead of a sports drink caused increased bloating and gastrointestinal distress. If you prefer and tolerate coconut water, you may want to add a few sprinkles of salt to it or perform a salt shot halfway through your long run to ensure you’re replacing sodium.
Following Runs
Coconut water is also utilized as a recovery drink and a natural electrolyte replenishment after a strenuous run or workout. Some runners use it with protein powder to ensure they get the proper 3-to-1 protein-to-carbohydrate ratio for recovery. If you don’t want to drink coconut water during your run, try incorporating it into a post-run smoothie. Blend bananas, fresh berries, coconut milk, and coconut water in a blender with a pinch of protein powder. You’ll get a delicious, protein-rich treat that’s also high in carbs and potassium for muscle recovery.
When shopping for coconut water, look for unsweetened types, as some coconut drinks have additional sugars (and therefore more calories). Examine the label to ensure that the product solely contains coconut water and no extra fillers or flavors. Always check the product label to determine if you need to refrigerate your coconut water. Some companies endorse it.
Kim’s Final Thoughts…
It is critical to stay hydrated throughout endurance activity and to refresh your body afterward. Coconut water is one option, but only if it is something you enjoy drinking. The American College of Sports Medicine has long recommended that whatever you use for fluid replacement be tasty, so you will consume enough of it.
