By: Lindsay Maurath   Date: 6/1/10

I’m always fascinated by the latest health food trend and how quickly a novel product becomes main stream after a celebrity sighting or clever product placement.  After a few weeks the craze is over and something new takes center stage.   I suspect you already know a few trends of the moment, but the one I’m most interested in is coconut water.  Not to be confused with coconut milk which is squeezed from the pulp of the fruit, coconut water comes from the inside of green or young coconuts.  Because it is relatively low in calories, contains carbohydrates and is a natural source of electrolytes it has been toted as nature’s sports drink-with the ability to aid in rehydration and recovery.  As a runner, my curiosity is further heightened by such promises of improved performance. 

Trendy Here, Traditional Elsewhere
Until recently coconut water was a beverage enjoyed mainly by individuals within tropical regions, not surprisingly where coconuts naturally grow.  In these areas coconut water is widely consumed because of its availability and cultural beliefs and traditions regarding its health benefits.  For a variety of reasons US popularity for the beverage has been growing.  Contributing factors to the recent trend are likely a combination of celebrity endorsements, increased demand for ‘natural’ products, retail availability, media buzz and the promise of health benefits, most notably rehydration.    

Nutritional Components
Before buying into any health food craze, it’s important to review the facts.  What is in coconut water and is there any science to back up the health claims?  Similar to popular sports drinks, coconut water is a good source of electrolytes (contributing at least 10% of the daily value for a nutrient) and provides some carbohydrates.  An 8 oz serving of coconut water from a young green coconut includes approximately 250 mg of sodium, 600 mg of potassium, 60 mg of magnesium, 45 mg of phosphorus and 9 g of carbohydrates (USDA, Nutrient Database).  The electrolyte content is more than double that of traditional sports drinks with about ½ the carbohydrates.  After physical activity these components contribute to optimal recovery through hydration and replenishment of muscle energy stores (glycogen).  In addition to electrolytes and carbohydrates, coconut water contains other elements that prove beneficial to health including vitamins, minerals, antioxidants and amino acids.  If the coconut is ripe the nutrient composition changes and becomes less desirable therefore most commercially available coconut water is extracted from young coconuts to retain the most advantageous nutrient content.

Scientific Evidence
Despite the rising popularity of coconut water and its promising nutrient profile the amount of scientific information supporting its potential health benefits is limited.  However, the existing research is generally positive and focuses on the beneficial effects of its individual chemical components or its use for rehydration during illness.  Thus far, there are only a handful of studies that have tested its efficacy as an electrolyte/carbohydrate replacement after exercise.  These studies did in fact demonstrate that coconut water, when ingested after vigorous exercise had the same rehydrating effect as traditional sports drinks. 

The Bottom Line
While the minimal research looks promising, more needs to be completed before any firm conclusions can be made.  It is also important to note that it is not physiologically necessary to use sports drinks every time you exercise.  Under normal conditions with healthy individuals, electrolyte and carbohydrate replacement is generally only recommended after 60 minutes or more of moderate to intense exercise.  

I have to admit that I am a bit of a skeptic when I hear super food health claims, but after reviewing the available data on coconut water, I am pleasantly surprised at its potential.  The research, thus far, leads me to believe that coconut water holds its weight in the sports drink arena.  However, until it is more widely available I don’t think it will surpass the traditional hydration beverages we are used to seeing courtside. 

So what’s the final verdict?  Hydrating after a workout should be based on individual experience and preference.  It’s important to test out fluid replacement during practice and not during competition and to make sure anything new is tested with an alternative on hand.  If you are curious, why not try it and see if it works for you?  As for me, I am going to keep an eye out for new research supporting the use of coconut water and as soon as I see it at the local grocery I will test it out after my next long run.