Quality CareFind out why Mayo Clinic is the right place for your health care. Make an appointment.
Meet the StaffFind a directory of doctors and departments at all Mayo Clinic campuses. Visit now.
Research and Clinical TrialsSee how Mayo Clinic research and clinical trials advance the science of medicine and improve patient care. Explore now.
Visit Our SchoolsEducators at Mayo Clinic train tomorrow’s leaders to deliver compassionate, high-value, safe patient care. Choose a degree.
Professional ServicesExplore Mayo Clinic’s many resources and see jobs available for medical professionals. Get updates.
Philanthropy at Mayo ClinicYour support accelerates powerful innovations in patient care, research and education. Give today.
Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.
Subscribe to Housecall
Our general interest e-newsletter keeps you up to date on a wide variety of health topics.
Coconut water is not water with coconut flavor added. It's the clear fluid inside the coconut, not to be confused with coconut milk, which is an emulsion of coconut water and fresh grated coconut. So coconut water is a type of juice.
Unlike other juices, unflavored coconut water is low in sugar and calories. Ounce for ounce, typical fruit juices have twice as many calories as unflavored coconut water.
Coconut water is popularly used for rehydration after physical activity or an illness such as diarrhea. It's true that coconut water has natural electrolytes — such as potassium, sodium and manganese — but amounts can vary due to changes that occur in coconut water as the coconut matures.
So, while there's some evidence suggesting coconut water may be comparable to having a sports drink, there's also evidence that coconut water may be no more effective than drinking plain water.
The potassium contained in coconut water can be a benefit to you. Americans typically don't get enough potassium. However, coconut water also contains sodium. That might be a concern if you, like most Americans, already have too much sodium in your diet.
As a casual beverage, coconut water is considered safe. Coconut water does have some calories — 45 to 60 calories in an 8-ounce serving. If these calories put you over your daily calorie limit, you could easily gain 5 to 6 pounds (2.3 to2.7 kilograms) in a year.
Katherine Zeratsky, R.D., L.D.
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.
Check out these best-sellers and special offers on books and newsletters from Mayo Clinic.
A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
This site complies with the HONcode standard for trustworthy health information: verify here.