Coconut water may not suit everyone, check if it's safe for you

Health benefits of coconut water: Magnesium in coconut water helps improve muscle and nerve functioning. Small amounts of natural sugars in it give your body fast energy without the slump you get with processed drinks (Image: Pexels)

Coconut water, revered for its medicinal and energy-boosting properties, has been revered since ancient times. This natural beverage is rich in potassium, sodium, magnesium and calcium, along with trace minerals, antioxidants and amino acids.

It keeps you hydrated without adding on unnecessary calories, making it the perfect choice of weightwatchers and for those looking for a refreshing drink without all the harmful ingredients that come with sugary sodas or artificial energy drinks. Potassium in coconut water is great for heart function and helps control blood pressure.

Its magnesium content helps relax muscles and nerves. Also, because it is slightly alkaline, coconut water helps in balancing the pH of your body. For rehydration in hot climates or following heavy exercise, the electrolyte composition of coconut water makes it a great option.

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But according to wellness physician Dr Arjun Mehra, owner of healthy beverages brand Hydration and You, all things “natural” may not necessarily equal “safe for everyone.”

Health benefits of coconut water

1. Potassium is heart-friendly, so with coconut water, potassium balances sodium, which helps lower blood pressure.

2. Electrolytes in it help hydration (after exercise/heat exposure) and reduce muscle cramps and fatigue.

3. Antioxidants fight oxidative stress, which can reduce inflammation in the body.

4. Magnesium helps improve muscle and nerve functioning, and small amounts of natural sugars give your body fast energy without the slump you get with processed drinks. It's also very gently alkaline, which helps in improving digestion.

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Who should avoid coconut water

1. Coconut water can have some benefits but is not for everyone. Mehra says that people with kidney disease or high levels of potassium in their blood — a condition termed hyperkalemia — should be careful, because too much potassium can cause serious changes in the rhythm of the heart.

2. Coconut water may slash the blood pressure even more, so you should be cautious if you have a low blood pressure.

3. As it's on the lower-end of the sodium spectrum, it may not be beneficial for those with cystic fibrosis — whose need for sodium is much higher.

4. Do not take excess of it during the pregnancy as it can lead to an electrolyte imbalance, so limit its use, only with the advice of a doctor.

Best way to have coconut water

Dr Mehra suggests going for fresh, unflavoured coconut water every time to reap maximum benefits. Packaged versions may include added sugars or preservatives that lower the nutritional content. “Drink it only after you extract it to retain its nutrients and taste. One cup (approximately 240 ml) per day is a safe portion size for healthy adults,” he says.

While it can serve as a hydration assistance as a post-workout, it should be used in addition to normal water, not in place of normal water. In short, coconut water is best enjoyed as an accompaniment to a healthy diet, not as an all-in-one wonder.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.