The elixir from the tropics, coconut water, has seen a sudden rise in popularity. An alternative to aerated beverages and sports drinks, it is low in calories, and delicious to boot! But, did you know that your favorite beverage has some really surprising benefits to offer? From skin to hair to health, it seems like coconut water works for everything. Coconut water also known as ‘Nariyal Pani’ in Hindi, ‘Kobbari Bondam Neeru’ in Telugu, ‘Tenkay Tannir’ in Tamil, ‘Karikkin Vellam’ in Malayalam, ‘YeLeneeru’ in Kannada, and ‘Narikelera Pani’ in Bengali.

Caution

There isn’t enough information available regarding the impact of coconut water on pregnant and breastfeeding women. Although it is likely to be safe, a medical practitioner should be consulted before adding it to your diet (1).

Coconut water lowers blood pressure, and might interact with certain medications. Those on medications that control blood pressure should consult with their doctors about the use of coconut water, and those scheduled for surgery should avoid it altogether.

Table Of Contents

Health Benefits

  1. Promotes Cardiovascular Health
  2. Improves Lipid Metabolism
  3. Prevents Kidney Stones
  4. Aids Digestion
  5. Prevents And Treats Dehydration
  6. Helps With Muscle Cramps
  7. Strengthens Bones
  8. Reduces Bloating
  9. Aids Weight Loss
  10. Helps With Diabetes
  11. Lowers Blood Pressure

Skin Benefits

  1. Moisturizes Skin
  2. Reduces Signs Of Aging
  3. Helps Reduce Pigmentation
  4. Treats Skin Infections
  5. Helps Reduce Acne

Hair Benefits

  1. Stimulates Hair Growth
  2. Adds Shine

Health Benefits

Health Benefits

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1. Promotes Cardiovascular Health

For a healthy heart, you need to eat nutritious food and exercise regularly. And now, you can add drinking coconut water to the list.

How To Use

Tender coconut water, preferably fresh, can be had once a day to improve cardiovascular health.

Why Does It Work

Studies have shown that coconut water can reduce the risk of heart attacks, lower blood pressure, and hypertension (15).

Caution

Coconut water might be low in calories, but the yield from one coconut can contain about 5 g of sugar. Therefore, drinking too much coconut water is not recommended.

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2. Improves Metabolism

You probably know that improved metabolism means that you end up burning more calories. While there might be a number of things slugging your metabolism, coconut water isn’t one of them. In fact, it can give your metabolism quite the boost.

Why Does It Work

One of the crucial things required for the proper metabolism of carbohydrates and fats into energy is manganese (16). This is why coconut water, a good source of manganese, helps improve metabolism.

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3. Prevents Kidney Stones

One of the most effective health benefits of coconut water is prevention of Kidney stones. Kidney stones can happen due to a lot of factors. They can cause a lot of pain, and may result in serious health issues. Drinking coconut water can help in preventing them.

Why Does It Work

Kidney stones occur when there is an accumulation of crystals in your kidneys that should have been flushed out through urine. Research has shown that coconut water reduces the amount of crystals that is deposited in the kidneys, which significantly reduces the occurrence of kidney stones (17).

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4. Aids Digestion

It is common knowledge that ingesting fibers is essential for your digestive system to function properly. Coconut water is rich in fiber, which is why it helps with your digestive system.

Why Does It Work

The water a single coconut yields contains about 9% of the amount of fiber that is required by your body in a single day (18).

Prevents And Treats Dehydration

Photo Credit: Shutterstock

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5. Prevents And Treats Dehydration

Dehydration occurs when the water content in your body drops. It is usually a result of not drinking enough water, or losing water through excretion. Coconut water keeps you hydrated, which is why a lot of athletes use it as a post-workout drink.

Why Does It Work

When you are dehydrated, you don’t just lose water, you lose essential salts and nutrients as well. Coconut water, which has high water content and is rich in nutrients, helps replenish your body (19).

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6. Helps With Muscle Cramps

Muscle cramps can happen due to a number of reasons, and coconut water helps ease the discomfort.

Why Does It Work

According to studies, potassium deficiency can result in muscle spasms. A diet rich in potassium ensures that your muscles stay in perfect order (20).

Excessive exercising can also cause muscle cramping, which can be eased by the consumption of electrolytes. Coconut water, which replenishes lost water and potassium, can be the perfect substitute for any energy drink (21).

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7. Strengthens Bones

Although our bones are made up mostly of calcium, we need a number of nutrients to maintain bone strength and density.

Why Does It Work

There have been several studies that have tried to find the impact of coconut water on bones. The results have been favorable (22). Coconut water contains a significant amount of calcium that is necessary for healthy bones. It also has magnesium that builds bone strength.

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8. Reduces Bloating

Bloating is usually gas-related. But it can also be caused due to high sodium intake, which coconut water can reduce.

Why Does It Work

Coconut contains a high amount of potassium, which helps counteract the effects of sodium (23).

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9. Aids Weight Loss

Weight loss is one of the most amazing benefits of drinking coconut water. Consuming empty calories is one the main reasons you tend to put on weight. Aerated drinks and other sugary drinks can make you pile on calories and leave you feeling hungry. If you are seeking an alternative, coconut water is a great substitute.

Why Does It Work

Coconut water does not have a high sugar content, and is a good source of dietary fiber (24). Fiber does not get digested by your body, so it stays in your system longer and keeps you feeling full. This is why you get hungry less often, and eat less.

[ Read: How Coconut Water Helps In Weight Loss? ]

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10. Helps With Diabetes

Wondering if diabetics can have this sweet and delicious drink? Research says yes, absolutely!

Why Does It Work

Certain studies have concluded that the water from mature coconuts can have an antidiabetic effect (25). Diabetics are very susceptible to excessive blood clotting, which puts them at risk (26). Not only does coconut water help reduce blood sugar, but it also prevents the occurrence of blood clots.

Caution

With the intake of coconut water, diabetics should monitor their blood sugar for signs of hypoglycemia.

[ Read: Is Drinking Coconut Water Safe For Diabetics? ]

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11. Lowers Blood Pressure

Coconut water has a direct effect on blood pressure. Studies have shown that it can help in lowering blood pressure and hypertension. It also reduces cholesterol and prevents blood clots.

Why Does It Work

Coconut water exhibits antithrombotic effects, which means it helps prevent blood clots (27). It also reduces cholesterol, which can have a huge impact on your blood pressure by clogging up your arteries (28).

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Skin Benefits

Skin Benefits

Photo Credit: Shutterstock

12. Moisturizes Skin

The key to great skin is proper hydration. The sun, pollution, and harsh soaps can strip your skin of its natural moisture, and leave it dry. Applying coconut water is a great way to hydrate your skin.

How To Use

A face mask made out of coconut water and lemon juice can be the perfect non-greasy way to infuse your skin with some much-needed moisture.

What You Need

  • 2 tablespoons coconut water
  • ½ teaspoon lemon juice
  • 1 teaspoon honey (optional)

What You Have To Do

  1. Place the coconut water in a bowl, and add the lemon juice to it. If your skin is dry, add honey. Stir to combine all the ingredients.
  2. Soak a couple of cotton balls in the concoction, and massage it into your skin using gentle, circular motions.
  3. Keep it on for 30 minutes, and then rinse with cold water.

How Often Should You Do This

This face mask can be used on alternate days.

Why Does It Work

Coconut water is a great moisturizer for every skin type (2). It is lightweight, so it hydrates your skin without making it greasy.

Caution

Lemon juice may dry out your skin, so make sure that you adjust the amount according to your skin type. Oily skin can get away with more of it, since it helps control oil. But, those with normal or dry skin should use lesser amounts of lemon juice, and add honey to the mask for an extra boost of moisture.

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13. Reduces Signs Of Aging

Wrinkles, fine lines, and age spots are bound to appear as your skin ages. But with proper care, these signs of aging can be delayed. If you are seeking a surefire way to reduce fine lines and wrinkles, you might want to give coconut water a try.

How To Use

Mature skin tends to be dry. The potent combination of coconut water and yogurt exfoliates and moisturizes the skin, and reduces signs of aging.

What You Need

  • 1 tablespoon coconut water
  • 2 tablespoons plain yogurt

What You Have To Do

  1. Place the yogurt in a bowl. Add the coconut water, and stir till the ingredients are combined.
  2. Using a brush, apply the face pack on your face.
  3. Keep it on for 15 minutes, and rinse it with cold water.

How Often Should You Do This

You may use this face pack once or twice a week.

Why Does It Work

Coconut water contains cytokines that help promote cell growth (3). This helps your skin repair faster, as well as reduces the damage that has been caused.

Yogurt has lactic acid, a gentle but effective exfoliator (4). It helps improve the appearance of your skin by removing dead cells and moisturizing it, leaving it smooth and supple.

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14. Helps Reduce Pigmentation

There might be a number of products out there that claim to reduce pigmentation, but they are either ineffective or full of harmful chemicals. If you are seeking a natural alternative, coconut water can help with blemishes, tan, and discolored skin.

How To Use

Coconut water, when used with fuller’s earth, can help reduce pigmentation.

What You Need

  • 1 tablespoon fuller’s earth
  • 1 ½ tablespoons coconut water

What You Have To Do

  1. Combine the Fuller’s earth and the coconut water to make a thin paste.
  2. Apply to the paste on the pigmented areas, or your entire face.
  3. Keep it on for 15 minutes, and rinse with cold water.

How Often Should You Do This

This face pack can be used once or twice a week.

Why Does It Work

Research has shown that vitamin C can help remove pigmentation (5). This is why coconut water, which is a naturally rich source of vitamin C, works well in reducing tan and blemishes (6).

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15. Treats Skin Infections

Your skin is always susceptible to bacteria and fungi, and they can cause skin infections that may result in rashes or irritated skin. Coconut water can help you prevent and treat them.

How To Use

The topical application of coconut water over the infected area can help reduce the symptoms and treat the infection.

Why Does It Work

Tender coconut water has antibacterial, antifungal, and antiparasitic properties, which is why its topical application helps treat skin infections (7).

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16. Helps Reduce Acne

If acne is the bane of your existence, you have probably tried a number of ways to get rid of it. One ingredient that is easy to overlook is coconut water. Yes, your favorite summer beverage can double up as a treatment for acne.

How To Use

A toner, made with coconut water honey, will not only help reduce acne, but will also leave you with smooth skin.

What You Need

  • ½ cup coconut water
  • 1 teaspoon honey

What You Have To Do

  1. Stir the honey into the coconut water.
  2. Soak a cotton ball into the potion, and dab it on cleansed face.
  3. Leave it on for 10 minutes and wipe it off with a washcloth.

How Often Should You Do This

You may use this every day as a part of your CTM routine.

Why Does It Work

Acne is caused when the follicles in your skin get clogged by oil, which is then attacked by bacteria to cause swelling (8). Due to the antibacterial properties that coconut water possesses, its application can help reduce acne (9).

Honey is another antibacterial agent (10). It also has anti-inflammatory properties that can reduce swelling and soothe your skin.

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Hair Benefits

17. Stimulates Hair Growth

The state of your hair often reflects the state of your overall health. Lack of certain nutrients can stunt hair growth or cause hair fall. Coconut water, a treasure trove of health, helps provide nutrients that can help your hair grow.

How To Use

Massaging coconut water into your scalp on a regular basis can help with hair growth.

What You Need

  • ½ cup coconut water

What You Have To Do

  1. Using cotton balls or even your fingers, massage coconut water into your scalp.
  2. Leave it on overnight, and wash with a gentle shampoo.

How Often Should You Do This

You may massage your scalp with coconut water on alternate days.

Why Does It Work

Potassium is an element that is essential for hair growth (11). Coconut water stimulates hair growth because it is a rich source of potassium (12).

Also, massaging your scalp can be very beneficial in improving the health of your hair. It increases blood circulation to your scalp, which strengthens your roots and reduces hair fall (13).

[ Read: How To Use Coconut Water For Hair Growth? ]

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18. Adds Shine

If you’re looking for an all-natural way to condition your hair and boost shine, you don’t need to look further than coconut water.

How To Use

The best way to condition your hair with coconut water is to use it as a hair rinse.

What You Need

  • 1 cup coconut water

What You Have To Do

  1. Shampoo your hair as usual, and rinse thoroughly.
  2. Dilute the coconut water with three to four mugs of tap water, and use it as your final rinse.

How Often Should You Do This

You can rinse your hair with coconut water as often as you shampoo.

Why Does It Work

Coconut water infuses your hair with moisture and deep conditions it (14). It leaves your hair bouncier, glossier, and shinier.

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Selection And Storage

Coconuts are easily available in the tropical countries, throughout the year, from where they are usually imported. If you are buying coconuts from stores, always check to see if they are fresh. You should shake the coconut before you buy it. The fresher the coconut is, the more water it will have.

Less water usually indicates that the coconut is no longer young. It might also indicate a rotten coconut. Coconuts might develop cracks that can cause them to leak. This means that not only would the coconut end up dry, but it might also be infected with mold.

Some coconuts might be so full of water that they barely make any sound when shaken. This indicates that they are still too young, and the water might not be very sweet or flavorful.

Packaged coconut water is readily available in stores and supermarkets. However, its nutritional value might not be the same, and it might contain additives. If opting for the packaged version, make sure that you go through the nutritional chart. Avoid the ones that contain added sugar or preservatives.

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Nutritional Value Of Coconut Water

PrincipleNutrient ValuePercentage of RDA
Energy19 Kcal1%
Carbohydrates3.71 g3%
Protein0.72 g1.5%
Total Fat0.20 g1%
Cholesterol0 mg0%
Dietary Fiber1.1 g3%
Vitamins
Folates3 µg0.75%
Niacin0.080 mg0.5%
Pantothenic acid0.043 mg<1%
Pyridoxine0.032 mg2.5%
Riboflavin0.057 mg4%
Thiamin0.030 mg2.5%
Vitamin C2.4 mg4%
Vitamin A0 IU0%
Vitamin E0 mg0%
Vitamin K0 mcg0%
Electrolytes
Sodium105 mg7%
Potassium250 mg5%
Minerals
Calcium24 mg2.4%
Copper40 mcg4.5%
Iron0.29 mg3.5%
Magnesium25 mg6%
Manganese0.142 mg%
Zinc0.10 mg1%
Phyto-nutrients
Auxin (Gibberlin)Present
Carotene,ß0 µg
CytokinesPresent
Lutein-zeaxanthin0 µg
LeucoanthocyaninPresent

To reap the benefits of coconut water, make sure that you have some of it every day. You can always try to do something more interesting with it, like adding it to smoothies instead of water. Have more ideas on incorporating coconut water in your diet? Share them with us in the comments section below.

Frequently Asked Questions (FAQ)

1. Can you drink too much coconut water?

One to two servings of coconut water in a day won’t cause harm (unless you are allergic to it, in which case you must visit your doctor). However, one must be wary of consuming too much of coconut water after profuse sweating – as doing so can cause dangerous electrolyte imbalance.

2. Does coconut water have potassium?

Yes. In fact, a single serving of coconut water has about 660 milligrams of potassium.

3. Does coconut water hydrate you better than normal water?

Under normal conditions, the hydration properties of coconut water are the same as normal water. However, when you are vigorously exercising under hot conditions, sipping on coconut water can enhance your performance and encourage fluid retention in your body.

4. Does coconut water help in digestion?

Yes, coconut water can help treat indigestion, owing to the presence of fibre and other natural enzymes in it.

5. Does coconut water cure hangovers?

Yes, it does. Coconut water replaces the electrolytes that you may otherwise lose when you consume alcohol. This eventually cures hangovers.

6. Does coconut juice have electolytes?

Yes, coconut water is an excellent source of elecrolytes including potassium and sodium.

7. Is young coconut good for you?

Young coconut is very good for you. It has few calories and sodium, and is abundant in electrolytes that are necessary for the body.

8. How much sugar does coconut water have?

Compared to most sports drinks and sodas, coconut water has less amounts of sugar. An ounce of coconut water contains about 1.3 grams of sugar.

9. Does coconut water have fat?

Coconut water has extremely low levels of fat. 100 grams of coconut water contains about 0.20 grams of fat.

10. Does coconut water have more potassium than a banana?

Yes. A serving of coconut water has about 660 milligrams of potassium, whereas a banana contains about 420 milligrams of it.

11. Is tender coconut water good for kidney stones?

Yes. Due to the presence of potassium, tender coconut water prevents the formation of (and also helps in the treatment of) kidney stones.

12. Is it safe to drink coconut water during pregnancy?

Very much. Drinking coconut water helps satisfy the increased need for water during pregnancy. It also provides electrolytes that help maintain the fluid balance and blood pressure.

13. How much magnesium does coconut water contain?

100 grams of coconut water contains about 25 milligrams of coconut water.

14. Does coconut water relieve heartburn?

Coconut water is rich in fibre and other natural enzymes that help relieve heartburn.

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  • PATRICK

    coconut water…….FUCK YEAH!!

    • amit

      yeah….

  • raushan

    Realy..a great drink. no mixing is possible.

  • Ashu

    Excellent information. Thanks

  • http://www.youtube.com/watch?v=ws3oBnRUI5I Ashely pare

    The Benefits of Coconut oil include healthier skin and hair, cholesterol, increased immunity levels, digestion and metabolism.
    http://facialrecipes.blogspot.com/2013/03/coconut-oil-face-mask.html

  • Panchi

    I never used to drink coconut water in my childhood. My mother used to force me to drink at least drink 1 per day, but i used to refuse to drink it. But today when i came across this post , i was surprised to know that coconut water has so many benefits for overall health. As i have oily skin, i would love to try it for my skin. Thanks for sharing.

    • glo

      Ghar ki murghi daal barabar. Mum told so no no… Some random post tells and all gaga over it. Ma to ma hoti hai

  • http://www.healthyhobbit.com/ Elizabeth Portman

    You have mentioned some decent points. Coconut water is the ultimate thirst quencher and offers a tasty alternative to water. This pure liquid is packed with nutrients that yield an array of health benefits.

  • Anonymous

    is it good for ur growth beard?

  • http://www.stylecraze.com/ StyleCraze

    Thanks for your appreciation Sunitha! We are glad that you found it to be useful.