So what’s all the hype about coconut water? Does it really do all that it claims it does? I have tried it and to be honest I really don’t care for the taste but if it is a better choice then I will stomach the flavor and drink it. —HD

 

HD, that’s a great question.

It all depends on why your drinking it, HD. Are you drinking it to rehydrated after a workout or are you drinking it because you think it’s a healthier choice than sipping on water all day?

Coconut milk has been around for a while but it wasn’t until recently that its popularity has taken off. With a handful of celebrity and athlete endorsements, the demand has skyrocketed and now you can buy coconut water everywhere, even at your local gas station. That its It’s has been dubbed “Mother Nature’s sports drink” by marketers and sales are through the roof. But is coconut water worthy of all the hype?

So what is coconut water exactly? Not to be confused with high-fat coconut milk or oil. Coconut water is a clear liquid found in the fruit’s center that is tapped from young, green coconuts when they’re about nine months old. Coconut water has a sweet, nutty taste. It’s low in easily digestable carbohydrates and is packed with potassium.

As a beverage: coconut water has fewer calories, less sodium and more potassium than sports drinks and much less sugar than sodas and some fruit juices. Plain coconut isn’t a bad choice for those seeking a beverage other than just water. But remember it still has calories so don’t overdo it. One 11 oz. container of plain coconut water has 60 calories. If you’re replacing it for regular water the calories can add up quickly. Coconut water is outstanding in potassium, but there’s plenty of potassium in food. If you eat a healthy diet, you’ll get all you need. Potassium rich foods include bananas, potatoes, kidney beans, lentils, spinach, papaya, cantaloupe and honeydew.

As a way of staying hydrated during physical activity: staying hydrated is one of the most important things for both recreational and professional athletes. Coconut milk is not ideal in either case. The simple fact is that most of us just don’t work out long enough or hard enough to seriously need either coconut water or even sports drinks for that matter. Most people exercise for an hour or so and they really don’t need an electrolyte replacement drink, all they really need to rehydrate is water. And for those who work out hard for 90 minutes or more (iron man types and marathoners), really need carbohydrates and sodium replacement coconut water is fairly low in both. Some of the athletes that rave about using coconut water as there beverage of choice during their workouts negate to tell you that they are adding sodium to make the beverage more ideal.

Bottom line: Coconut water is fine for recreational athletes — but so is plain water. If you like the taste of coconut water and can afford it, enjoy! Coconut water isn’t cheap, running around $2 to $3 a serving, which can be quite costly if you’re drinking it in place of regular water. Plain and simple…. it’s no miracle drink.

 

If you have a nutrition question you’d like answered in this column send it to oconeenutrition@yahoo.com with “Question for the Breeze” as the subject title.

Lisa Eisele, RD, CSO, LD, can be reached at 706-473-5801.