Once you consider electrolyte drinks used to assist train and sports activities, you in all probability consider the brightly coloured concoctions which were a staple in health applications and gymnasiums all over the world. 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 different like coconut water as an electrolyte-packed train drink.
Coconut water presents a wholesome sports activities drink different that may hydrate and replenish electrolytes in a pure (and scrumptious!) kind. Learn beneath to be taught extra about coconut water and its electrolyte content material, my favourite choices from Vita Coco, and the way coconut water stacks up in opposition to sports activities drinks on the subject of health assist.
Why Is Coconut Water Good for You?
Coconut water is the clear liquid discovered inside contemporary coconuts. It comprises an array of electrolytes and is low in energy and carbs. Coconut water can be freed from fats, which makes it a great drink alternative for these on a heart-healthy consuming plan. To not point out that coconut water comprises round 94% water, which makes it an amazing alternative for hydration.
What Are Electrolytes?
Electrolytes are compounds that assist assist 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. With no wholesome quantity of electrolytes, your physique could have hassle balancing physique fluids, controlling coronary heart rhythm, and sustaining wholesome nerve and muscle operate, amongst different issues2.
Once you train, you lose electrolytes by means of sweat and urine. In circumstances of sickness or intense train that causes vomiting or diarrhea, much more electrolytes are misplaced that must be changed.
With no wholesome quantity of electrolytes, your physique could 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 you must 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 comprises quite a lot of electrolytes like sodium, potassium, and magnesium, that are all wanted on your physique to replenish electrolytes misplaced throughout train.
Coconut Water vs. Gatorade and Different Sports activities Drinks
To know how coconut water could be higher than sports activities drinks to assist assist train, let’s check out the vitamin info 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 almost doubles Pedialyte’s potassium content material. This makes it perfect for muscle operate assist. Potassium may 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 typically 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 comprises pure sugars somewhat 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 characteristic extra synthetic components. The mineral steadiness in coconut water is nearer to human plasma composition.
Taking this information under consideration, Vita Coco is an general higher choice for each day hydration because 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 Once you Want a Sports activities Drink for Hydration
Whereas coconut water is my favourite hydration suggestion for each day train, sports activities drinks could also be appropriate for longer, extra intense train. Even in such circumstances, you have to be cautious to not eat too many sports activities drinks, since research present that extreme consumption is definitely related to weight achieve4. Another choice is to eat coconut water with added sodium in circumstances the place you already know you’ll be committing to an extended stretch of train.
Bonus: It’s Nice for Hangover Restoration Help
In terms of different hydration use circumstances, Vita Coco coconut water can be nice for hangover restoration. Sports activities drinks may even do in a pinch for electrolyte replenishment, however their larger sugar content material makes them much less perfect 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 comprises no added compounds, flavors, or colours. This coconut water is USDA-certified natural, and is packaged in sustainable cartons constituted of wooden fiber.
In the event you’re somebody who prefers to deal with your self with an additional burst of taste after you’re employed out, you may choose Vita Coco’s Pressed Coconut Water, which features a little bit of added coconut puree.
A Closing Notice on Electrolytes and Coconut Water
To sum it up, should you’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 different to sports activities drinks (to not point out scrumptious!) .
We particularly love the organic model of Vita Coco, which comprises nothing however pure coconut water sourced from coconut farms within the Philippines. In the event you choose an additional coconutty taste, then Vita Coco Pressed coconut water (which includes a sprint of added coconut puree) can be an amazing 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
