Coconut water: 4 effects, 2 risks & 3 tips for buying the superfood

Coconut water is a trend drink that has now made it into many supermarkets in Germany. It brings the holiday feeling into everyday life and is also said to be associated with some health effects. We enlighten you about coconut water.

Coconut water – the popular thirst quencher

In terms of taste, coconut water and coconut milk cannot be compared either. While coconut milk has the typical coconut taste, coconut water tastes completely different and is therefore also suitable for people who are not otherwise fans of coconuts. The taste of coconut water is generally rather mild. There is a slightly sweet but also a sour note. The taste can vary a little depending on the country of origin. The water is rather cloudy and a bit thicker than normal water. Depending on the product, coconut water can also be almost clear.Contrary to what the name might suggest, coconut water is not water but fruit juice. The terms “coconut water”, “coconut water” and “coconut juice” can be used interchangeably. Coconut water is often confused with coconut milk, although the two products hardly bear any resemblance. While coconut water is made from the liquid inside an unripe, green fruit, coconut milk is made from the flesh of the ripe, brown coconut. The nutritional values ​​of the two products are also very different.

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In recent years, coconut-based foods have become increasingly popular. First, coconut oil was touted as a healthy miracle drug that was said to have many health benefits. A short time later, coconut water was also discovered and similarly hyped as a superfood . You can now buy it in numerous supermarkets, health food stores and drugstores.

Coconut water is best for you when you drink it straight from the coconut. Fresh coconut water is sterile and free of germs. In the best case, it is bottled directly in this state. A green coconut – the so-called drinking coconut – contains about 0.5 liters of coconut water. The greener and fresher the coconut is, the more nutrients are in the fruit juice. On some islands, fresh coconut water is used as a substitute for clean drinking water. In this case, the water must be drunk from several coconuts a day.

Coconut water can turn pink over time. It’s not because it’s bad, it’s because it comes into contact with oxygen. So you can still drink it without hesitation.

Coconut water is so healthy – effects

The hip trend drink is said to have some great effects that can have a positive effect on your health. It is full of nutrients and is also low in calories. We present the effects of the miracle water.

To the sport

Coconut water is considered the best sports drink. It is naturally isotonic , so it has an optimal nutrient-to-liquid ratio similar to that of human blood plasma. The drink can therefore be used particularly well. Loss of minerals and water are quickly reversed so that the body recovers from exertion as quickly as possible. This is particularly advantageous for competitive athletes.

Coconut water is full of important minerals. The minerals sodium and potassium are particularly essential for athletes. However, the mineral content varies depending on the country of origin of the coconut water. The sodium content can therefore sometimes be too low to have an isotonic effect. However, the potassium content of coconut water is particularly outstanding. A glass of coconut water can contain up to 700 milligrams of the important mineral.

Just like sodium, potassium is an electrolyte . The body needs electrolytes for the healthy functioning of the cells. The electrolyte balance is precisely balanced. If there is a lack of an electrolyte, the function of the cells can be impaired. A lack of electrolytes can occur, especially during sports and heavy sweating. After exercise, you should therefore take in enough electrolytes to restore a balanced electrolyte balance. However, the electrolyte content, especially the sodium content in coconut water, is not sufficient for competitive athletes. Hobby athletes can use coconut water with a clear conscience.

Tip : Even after a night of partying, it is important to restore the electrolyte balance. Excessive alcohol consumption causes the body to lose minerals. Coconut water is excellent for returning lost nutrients to the body. Coconut water can still help to relieve a possible hangover the next morning.

To lose weight

Coconut water is not necessarily a diet drink, but it is low in calories compared to soft drinks and can therefore help with healthy weight loss . Nevertheless, you should not drink the coconut water by the liter, because one liter already contains 200 calories. Conventional mineral water has fewer calories. Nevertheless, coconut water is definitely suitable for switching from soft drinks to mineral water, as it offers a healthy and tasty alternative to conventional water.

Coconut water is also said to ensure that toxins get out of the body. It is therefore ideal as a detox drink . However, you should make sure that it is pure coconut water without additives. Otherwise, you are more likely to stress your body than do something good for it.

For the beauty

Coconut water is also said to have some effects on beauty. Among other things, it should ensure soft and young-looking skin. If you have acne , you can even use coconut water as a facial tonic. It is supposed to clarify the skin and ensure a fresh complexion. Coconut water is also effective as an anti-aging agent . Coconut water contains antioxidants and cytokinins, among other things. Antioxidants protect the cells from so-called free radicals, which can damage the cells and thus promote the aging process. Free radicals are caused, for example, by UV radiation and air pollution.

Cytokinins are plant hormones that protect plants from diseases, among other things. The messenger substance zeatin , which belongs to the group of cytokinins, is particularly effective . It is said to boost collagen production and promote skin elasticity. In addition, it should also help to reduce existing signs of aging such as pigment spots and wrinkling. However, there are not enough studies on these effects of the substance.

In addition, coconut water is also said to ensure silky hair . It is now used in numerous hair care products, but it can also have some positive effects on the hair on its own. Coconut water is said to promote hair growth when massaged into the scalp. Coconut water is also recommended for dry hair. It moisturizes and can protect the hair surface from harmful environmental influences. It also gives a great shine. If you use coconut water as a conditioner after washing your hair, you can expect shiny hair. By the way: Coconut oil is also excellent for hair care.

For the health

Coconut water has various health effects. Among other things, it is said to have an antibacterial and antihypertensive effect. Regular consumption of coconut water can help normalize blood pressure. This is due to the high potassium content in the fruit juice. This ensures that the negative effects of sodium are reduced so that the electrolyte balance is restored.

In addition, coconut water is extremely hydrating and ideal as a thirst quencher. In the case of diarrhea, it can help to stabilize the water balance in the body and supply it with important minerals. In addition, it is acid-free.

Although coconut water is an excellent source of minerals, the fruit juice contains few vitamins. A balanced diet is essential for a healthy lifestyle. The missing vitamins should therefore be supplied from other food sources such as fruit and vegetables. In general, pure coconut water is a healthy soft drink that offers a very good alternative to sugary soft drinks.

Nutritional values ​​of coconut water per 100 grams
  • Calories 19 kcal
  • carbohydrates 3.7 g
  • Fat 0.2g
  • Protein 0,7 g
  • minerals
    • Sodium 105 mg
    • Potassium 250 mg
    • Calcium 24 mg
    • iron 0.3 mg
    • Magnesium 25 mg
  • Vitamins
    • Vitamin C 2,4 mg

Risks of consuming coconut water

Consuming coconut water can come with some risks. In order to benefit from the health benefits of coconut water, there are a few factors you should consider. We present the most important points.


As the popularity of a product increases, so does the risk of counterfeits on the market. Sometimes the pure coconut water can be diluted with water. There have also been cases in the past of sugar being found in coconut water. That’s why it’s important to check the ingredients of the water before you buy it. Only the pure coconut water brings many health benefits.

life cycle assessment

Coconuts need a tropical climate to mature. That is why they cannot be grown here in Germany and Europe in general. The nuts with the rich coconut water have to be imported from distant countries such as Indonesia, the Philippines and India so that people here can consume coconut water. In addition, the coconuts are often brought to factories where the coconut water is filled into tetra packs. This not only ensures an additional transport route but also a larger mountain of rubbish.

If you do not want to do without coconut water, it is better to use fresh coconuts and tap the water yourself. It also puts you in the holiday spirit.

buy coconut water

Coconut water tastes good and is readily available in many supermarkets. Depending on the quantity and quality of the coconut water, the price is between 1.00 and around 5.00 euros per pack of around 300 milliliters. There are also numerous offers for fresh coconut water online. The fruit juice is often particularly cheap if you buy it in larger quantities, for example in a 12-pack. Coconut water is often found in tetrapaks, but it is also sometimes available in cans or bottles.

Enjoy chilled

Coconut water tastes especially good when it’s fresh out of the fridge. It is an excellent refreshing drink , especially in summer , as it hydrates and provides the body with sufficient minerals. This is especially important when temperatures are hot and the body sweats a lot.

The mild taste of the coconut water is also particularly effective when it is chilled. The water can be enjoyed pure, but also tastes very good with mango or pineapple juice. You can mix the different flavors yourself or get them ready-mixed in the supermarket.

Pay attention to organic quality

In Germany, coconut water is mostly available in organic quality. In controlled organic cultivation, harmful pesticides and fertilizers are not used. The coconut water is processed gently so that the optimal quality of the fruit juice is retained. If you want to avoid harmful substances in your coconut water, you should definitely use a qualified organic product.

Organic products are always marked with an organic seal. There is not just one but several seals that have different quality requirements. Many products carry the EU organic seal . Here the farmers do without chemical pesticides and fertilizers, genetic engineering and a large number of additives. In addition, value should be placed on species-appropriate animal husbandry and organic feed. Stricter organic seals such as Demeter and Naturland are only awarded to products from organic farmers who have converted their entire business to organic products.

Check ingredients

Before you decide on a coconut water, you should definitely check the ingredients of the coconut water. While some products are pure coconut water, other products contain additives. For example, ascorbic acid is often added to preserve it. Ascorbic acid is the chemical name for vitamin C that is artificially added to coconut water. As a result, the product has a longer shelf life. As a rule, however, it is not necessary to add artificial additives to coconut water. There are numerous products on the market that do not contain any additives at all.

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