Coconut Water: 10 Health Benefits, How to Drink & Recipes

Updated in February 2023
Scientifically proven

Coconut water is rich in potassium and calcium, which can make it beneficial for the treatment of intestinal infections and high blood pressure. You can drink it during exercise, as it hydrates the body and replaces minerals lost through sweating. Because it is a natural drink, it can be taken by people of all ages, including babies. 

Because it is low in calories, non-fat and diuretic, it can help to eliminate excess fluid, making it a great option for weight loss. coconut water is also a natural antioxidant, which strengthens the immune system and prevents diseases like heart attack and some types of cancer. 

Although it is healthy, you should not drink more than 3 cups of coconut water per day as it can lead to an irregular heart rate. Diabetics should drink only 1 cup per day, because excess potassium can lead to kidney problems in this population.

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Health benefits

The main health benefits that coconut water can provide are: 

1. Hydrating the body

Because it is rich in minerals like potassium and magnesium, coconut water helps to replace these minerals in the body, It can be used by people who exercise, as it is low in calories and does not cause abdominal distension (which tends to happen with other isotonic drinks). In addition, coconut water can also be used with health conditions that may lead to dehydration, like diarrhea.

Because it has a pleasant taste and is mildly sweet, it can be ingested when you are thirsty. This drink can hydrate your body, skin and hair.

2. Treating a hangover

Drinking coconut water is a great strategy for recovering from a hangover quickly. It naturally contains sugar, which helps to increase blood sugar and combat symptoms like nausea and general malaise. 

Check out our other trips for curing a hangover at home. 

3. Improving kidney function

Because it a natural drink that is rich in antioxidants, coconut water can help to eliminate toxins in the body. It stimulates kidney function, which helps to increase urine production and elimination. The more urine produced, the greater the elimination of small crystals that can accumulate in the kidneys, which can help to eliminate kidney stones

Nonetheless, if you have kidney disease, you should speak to your nephrologist or a registered dietitian about your coconut water ingestion. Because it contains high levels of potassium, it may overload the kidneys. 

4. Aiding in weight loss

Every 200 ml (about 7 oz) of coconut water contains just 55 calories, minimal carbohydrates and no fat. It contains diuretic properties that help to eliminate excess fluid in the body, making it a great option to include in a weight loss diet. 

See our list of weight loss teas that you can also add to your diet as a great way to stay hydrated. 

5. Cleansing the skin

Coconut water can be used to clean and hydrate the skin. It contains lauric acid, which is an ingredient used to treat fungus, which may help with acne treatment. You can spray coconut water as a final tonic to apply on the skin, after washing it with a mild soap and water.

6. Improving nausea, heart burn and acid reflux

Potassium and magnesium that are present in coconut water can help to improve indigestion, heartburn and acid reflux. It can be taken for constant nausea in women who are pregnant or people undergoing chemotherapy. Coconut water helps to cleanse and hydrate the esophagus, which can help to soothe irritation caused by acid from the stomach. 

Learn more about home remedies for heart burn and nausea that you can use to combat symptoms naturally. 

7. Helping to control blood pressure

The high levels of potassium in coconut water can help to relax blood vessels and promote the elimination of sodium through the urine. Therefore, coconut water may help to treat high blood pressure and decrease the risk for cardiac diseases, like a heart attack. 

See our other suggested home remedies for blood pressure to help compliment your prescribed medical treatment. 

8. Decreasing cholesterol

Regularly consuming coconut water promotes the reduction of fatty plaques in the arteries. This drink is made-up of antioxidants that, among other functions, can help to regulate cholesterol levels

9. Helping to manage cramps

Coconut water contains calcium and magnesium which help with muscle health. It can efficiently prevent and treat cramps, especially in people who exercise. This drink can dilate the blood vessels, which promotes muscle relaxation, an important aspect in post-workout recovery.

10. Improving intestinal infections

Coconut water is recommended for the treatment of intestinal infections in adults. It can even be used in children to help manage diarrhea, as it can replace fluids and nutrients like potassium and sodium that are eliminated in high quantities. Read more about home remedies for intestinal infections that can help promote a speedy recovery. 

Nutritional information

The following table outlines the nutritional information in 100 ml of coconut water: 

Nutritional components

Coconut water (100 ml)


22 calories


0 g


0 g


5.3 g


0.1 g


162 mg

Vitamin C

2.4 mg


19 mg


4 mg


0 g


5 mg


0.25 mg


2 mg


0 mg


0 mg

How to drink

Although coconut water is healthy and natural, you should not consume it in excessive quantities. This drink contains nutrients like potassium, sodium and magnesium, and if taken large quantities, it can disrupt body functions, like heart rate control.

You should not drink more than 3 cups of coconut water per day. It can be ingested at any time, before or after meals. For diabetics, the maximum intake is 1 cup per day, during meals, to prevent increases in blood sugar. People with kidney disease should discuss how much coconut water can be ingested per day. 

You should ideally consume coconut water in its natural form. However, if you are unable to find a coconut to prepare this drink, you can purchase pre-packaged coconut water, as it contains the same nutrients and still remains more healthy than powdered juices or sodas.

Healthy recipes with coconut water

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1. Green juice with coconut water


  • 200 ml of coconut water 
  • 2 slices of pineapple
  • 2 cabbage leaves
  • 1 small slice of ginger
  • Ice as desired 

How to prepare:

Add all the ingredients in a blender and mix. Drink while cold, without straining. If needed, you can sweeten with honey. 

2. Red detox juice


  • 200 ml of coconut water
  • 1 grated carrot
  • ½ a sliced beet 
  • Ice as desired 

How to prepare:

Add all the ingredients in a blender and mix well. Serve with ice, without straining. 

3. Coconut water lemonade


  • 400 ml of coconut water 
  • 6 mint leaves
  • 2 Sicilian lemons
  • Ice as desired 

How to prepare:

In a pitcher, add the coconut water and mint leaves (lightly smashed to diced). Squeeze the lemon juice into the pitcher and add ice. stir and serve while cold. 

4. Fruit smoothie with coconut water


  • 2 round pineapple slices
  • 1 mango
  • 1 orange
  • 250 mL of coconut water
  • 10 g of fresh ginger
  • Ice 

How to prepare:

Slice the pineapple, mango and orange in pieces, then peel the ginger. Blend all the ingredients, except for the ice, until texture, Then add the ice and blend again. You can serve immediately or store in the refrigerator.