Health benefits of coconut water: Pros, cons and who must avoid drinking it

Coconut water contains essential nutrients such as potassium, magnesium, calcium, and vitamin C. (Image: Canva)

Introducing coconut water into your daily routine can offer a refreshing and nutrient rich beverage choice. However, like any food or drink, there are both positives and negatives to consider. While coconut water can be a healthy addition to your diet, excessive consumption may lead to unwanted side effects. Let's explore the potential benefits and drawbacks of drinking coconut water regularly.

Pros:

Hydration: Coconut water is a natural electrolyte rich beverage that helps in replenishing fluids and maintaining hydration levels, making it an excellent choice for rehydration after exercise or on hot days, says Noida based nutritionist Rakshama Sen.

Nutrient rich: Coconut water contains essential nutrients such as potassium, magnesium, calcium, and vitamin C. These nutrients play vital roles in various bodily functions, including muscle function, bone health, and immune support, says Sen.

Low in calories: Compared to many other sweetened beverages, coconut water is relatively low in calories. It can be a good option for those looking to reduce their calorie intake while still satisfying their sweet cravings.

Digestive health: Some people find that coconut water can help alleviate digestive issues such as bloating or constipation due to its natural hydrating and electrolyte balancing properties.

Cons:

Natural sugars: While coconut water is lower in sugar compared to many fruit juices and sodas, it still contains natural sugars. Sen says that drinking large quantities of coconut water daily could contribute to increased sugar intake, which may not be suitable for individuals watching their sugar consumption or managing conditions like diabetes.

Cost: Depending on where you live, coconut water can be relatively expensive compared to tap water or other beverages. Consuming it daily could add up in terms of cost over time.

May not be suitable for everyone: Some individuals may experience gastrointestinal discomfort or allergic reactions to coconut water. It's essential to monitor how your body responds to regular consumption and consult with a healthcare professional if you experience any adverse effects.

Limited scientific evidence: While coconut water is often touted for its health benefits, some claims lack strong scientific evidence. More research is needed to fully understand its potential effects on health, particularly when consumed daily over the long term.

Who should avoid drinking coconut water:

People with coconut allergies: Sen says that individuals who are allergic to
coconuts or any of its components should avoid coconut water to prevent allergic reactions, which can range from mild to severe.

Those with kidney issues: Coconut water is naturally rich in potassium, which can be problematic for individuals with kidney problems, especially those on a potassium restricted diet. Consuming too much potassium could lead to hyperkalemia, a condition characterized by high levels of potassium in the blood, which can be dangerous.

Individuals with blood pressure concerns: While potassium is beneficial for
many people, individuals with uncontrolled high blood pressure may need to limit their intake of potassium-rich foods and beverages, including coconut water, as excessive potassium can potentially worsen hypertension.

People with diabetes: While coconut water is lower in sugar than many other sweetened beverages, it still contains natural sugars that can affect blood sugar levels. Individuals with diabetes should monitor their carbohydrate intake, including the sugars found in coconut water, and adjust their consumption accordingly.

Those prone to gastrointestinal issues: Some individuals may experience digestive discomfort or bloating after consuming coconut water, especially if they have a sensitive stomach or irritable bowel syndrome (IBS). In such cases, it may be best to avoid or limit coconut water consumption to prevent discomfort.

Infants under six months: For infants under six months old, coconut water is not recommended as a substitute for breast milk or infant formula. Breast milk or formula provides essential nutrients and hydration necessary for a baby's growth and development.

People on certain medications: Some medications can interact with the
electrolytes found in coconut water, particularly potassium, says Sen. If you are taking medications that affect potassium levels, such as certain diuretics or potassium sparing medications, consult with your healthcare provider before adding coconut water to your diet.

Always consult with a healthcare professional or registered dietitian if you have specific health concerns or medical conditions before making significant changes to your diet, including adding coconut water to your routine.