When you think of electrolyte drinks used to support exercise and sports, you probably think of the brightly colored concoctions that have been a staple in fitness programs and gyms around the world. Drinks like Gatorade and Powerade are famous as workout companions, but are they really that effective for rehydration? As a Registered Dietitian, here’s why I recommend a natural alternative like coconut water as an electrolyte-packed exercise drink.
Coconut water offers a healthy sports drink alternative that can hydrate and replenish electrolytes in a natural (and delicious!) form. Read below to learn more about coconut water and its electrolyte content, my favorite options from Vita Coco, and how coconut water stacks up against sports drinks when it comes to fitness support.
Why Is Coconut Water Good for You?
Coconut water is the clear liquid found inside of fresh coconuts. It contains an array of electrolytes and is low in calories and carbs. Coconut water is also free of fat, which makes it an ideal drink choice for those on a heart-healthy eating plan. Not to mention that coconut water contains around 94% water, which makes it a great choice for hydration.
What Are Electrolytes?
Electrolytes are compounds that help support many processes in the body, like sodium, potassium, magnesium, and calcium1. Electrolytes give off a natural positive or negative electrical charge when they dissolve in fluids like blood and urine, which help your body do things like regulate chemical reactions. Without a healthy amount of electrolytes, your body will have trouble balancing body fluids, controlling heart rhythm, and maintaining healthy nerve and muscle function, among other things2.
When you exercise, you lose electrolytes through sweat and urine. In cases of illness or intense exercise that causes vomiting or diarrhea, even more electrolytes are lost that need to be replaced.
Without a healthy amount of electrolytes, your body will have trouble balancing body fluids, controlling heart rhythm, and maintaining healthy nerve and muscle function, among other things.
Does Coconut Water Have Electrolytes?
Yes, coconut water is full of electrolytes! When you need to hydrate, it’s not just water you need — you need electrolytes, too. Coconut water can provide those, along with a delicious tropical taste. Coconut water contains a variety of electrolytes like sodium, potassium, and magnesium, which are all needed for your body to replenish electrolytes lost during exercise.
Coconut Water vs. Gatorade and Other Sports Drinks
To understand how coconut water can be better than sports drinks to help support exercise, let’s take a look at the nutrition facts of each compared to plain water and Pedialyte3.
| Per 8 fluid oz | Calories | 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 is a rundown of the differences between these four common drinks used to help people hydrate during exercise:
- Vita Coco’s Original Coconut Water has a much higher potassium content than sports drinks, and nearly doubles Pedialyte’s potassium content. This makes it ideal for muscle function support. Potassium can also help with muscle soreness and cramping after a workout, so coconut water is great for hydration and recovery.
- Coconut water has a lower sodium content than Pedialyte or Gatorade, so it’s generally better for daily hydration. It’s also good for those who need to watch their sodium intake, like people with high blood pressure or kidney issues.
- Vita Coco’s coconut water has less sugar than sports drinks, and contains natural sugars rather than any artificial sweeteners. This natural sugar content triggers a better glycemic response than more processed sports drinks.
- There is a more complete mineral balance in coconut water vs. sports drinks, which feature more artificial ingredients. The mineral balance in coconut water is closer to human plasma composition.
Taking this info into account, Vita Coco is an overall better option for daily hydration due to its lower sugar and sodium content. Along with water, coconut water is an incredible option for supporting light exercise (under one hour in length).
The mineral balance in coconut water is closer to human plasma composition.
Here’s When you Need a Sports Drink for Hydration
While coconut water is my favorite hydration recommendation for daily exercise, sports drinks may be suitable for longer, more intense exercise. Even in such cases, you should be careful not to consume too many sports drinks, since studies show that excessive consumption is actually associated with weight gain4. An alternative option is to consume coconut water with added sodium in cases where you know you’ll be committing to a longer stretch of exercise.
Bonus: It’s Great for Hangover Recovery Support
When it comes to other hydration use cases, Vita Coco coconut water is also great for hangover recovery. Sports drinks will also do in a pinch for electrolyte replenishment, but their higher sugar content makes them less ideal than coconut water for hangovers.
What’s So Special About Vita Coco Coconut Water?
Vita Coco coconut water stands out from other similar options because it’s all freshly extracted from coconuts grown on organic farms in the Philippines. Vita Coco’s Original Coconut Water contains no added compounds, flavors, or colors. This coconut water is USDA-certified organic, and is packaged in sustainable cartons made from wood fiber.
If you’re someone who prefers to treat yourself with an extra burst of flavor after you work out, you might prefer Vita Coco’s Pressed Coconut Water, which includes a bit of added coconut puree.
A Final Note on Electrolytes and Coconut Water
To sum it up, if you’re looking for a way to hydrate before, during, and after your regular workouts, consider coconut water. Coconut Water is a more natural, low-sugar alternative to sports drinks (not to mention delicious!) .
We especially love the organic version of Vita Coco, which contains nothing but pure coconut water sourced from coconut farms in the Philippines. If you prefer an extra coconutty flavor, then Vita Coco Pressed coconut water (which features a dash of added coconut puree) is also a great option for a hydrating post-workout treat.
Sources:
- https://pubmed.ncbi.nlm.nih.gov/31082167/
- https://my.clevelandclinic.org/health/symptoms/24019-electrolyte-imbalance
- https://health.clevelandclinic.org/the-health-benefits-of-coconut-water
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10346316
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