Coconut Water Vs Sports Drink

SECRET

SPORTS DRINK

Who would have thought, Gilligan’s Island and Tom Hanks in “Cast Away” were all giving us clues to a secret hydration drink full of electrolytes and energy.

COCONUT WATER!!

With all the books that have been written on the subject of hydration, endurance race nutrition plus numerous articles in peer reviewed journals and magazines, it's funny to think the answer comes from a "big nut," that is really a fruit.

In the table below notice Coconut Water has about 15 times MORE cramp fighting potassium than  traditional sports drinks and is high in magnesium. Coconut water contains AMAZINGLY LOW amounts of SUGAR. If DIABETES is something you deal with personally or know someone who does, this should grab your attention. Coconut Water may help to maintain fluids while decreasing blood sugar spikes in comparison to sugary sports drinks and sodas.

Coconut Water: Serving Size           1 Cup (8oz)

Energy (grams)                                  46
Protein (g)                                         1.73
Fat (g)                                               .48
Cholesterol (mg)                                0
Carbohydrates (g)                             8.9
      Sugar (g)                                     6.26
      Dietary Fiber (g)                          2.6
Potassium (mg)                                  600
Sodium (mg)                                      252
Calcium (mg)                                     58
Iron (mg)                                           .7
Magnesium (mg)                                60

Table Source: United States Department Of Agriculture

Cola type drinks have 5mg Potassium (coconut water 600mg) with 22 grams of sugar (coconut water 6g) and virtually no nutrients (calcium, iron, magnesium, and more in coconut water).  This is a comparison for only 8 ounces of Cola vs Coconut water.  Again all information was found at United States Department Of Agriculture.


Coconut Water has just recently become more popular. With the amount of dedication that goes into training for sporting events, I can tell you, the fuel/nutrition factor is just as hard and important as the physical training.  We all struggle with what to drink or eat before, during and after training or a long day working with heavy exertion. Hydration is so important, considering 70% of the body is comprised of water.  There is information below on how to keep hydrated using coconut water and health benefits vs plain water and/or sports drinks.

What is Coconut water? Is coconut water like coconut Milk? Why would I consider drinking coconut water over my sports drink or regular water?
 
These are all great questions.

Coconut water is found in the very middle of a young coconut fruit. As the coconut ripens more of the water becomes part of the white meaty part of the coconut. (see picture below)

Coconut milk is made from the meat of a ripened coconut (white stuff you see when you open a coconut). The coconut water that is found in the un-ripened coconut is absorbed in the white meat of the coconut as the coconut ages.  So, coconut milk is not the same as coconut water and milk is not good to drink during activities for replenishment.

Why would I consider drinking coconut water instead of water or my sports drink?


Coconut water is an isotonic solution which means, it has the same 'salt' concentration as the normal cells of the body and the blood. Considering coconut water is so similar to human plasma it allows the body to use coconut water to replace lost fluids easily. QUICK REHYDRATION!!

Low sugar and naturally high amounts of potassium, about 15 times more than sports drinks. In addition to replacing the lost fluids it also replaces other minerals (potassium, magnesium, calcium) the body loses during exercise.

A study in 2002 done at the School of Medical Science in Malaysia, compared coconut water to a carbohydrate electrolyte beverage and plain water for rehydration of athletes after exercise. RESULTS:  Coconut Water RESTORED blood volume FASTER than carbohydrate electrolyte beverage, or plain water. Blood glucose concentration (energy) was higher with coconut water than with plain water. The Athletes reported that Coconut water was less upsetting to their stomach after exercises and were able to consume larger amounts easier than with a carbohydrate drink or plain water.


Research in the New Zealand Medical Journal found coconut water helps rehydrate and replenish people when they have vomiting and other digestion problems for long periods of time. Coconut water is very easy on the stomach and helps reduce the urge of vomiting while replenishing the bodies electrolytes

Weird, but TRUE:

The American Journal of Emergency Medicine published an article that discussed in extreme conditions some physicians have utilized coconut water as a source of intravenous hydration fluid instead of standard IV fluid for short term use. In World War II many wounded soldiers were saved in the Pacific using coconut water as emergency transfusions for plasma.

Coconut Water Relieves Urinary Problems
Coconut water has been reported to help with problems related to the urinary tract, and kidneys. Some patients have found coconut water to be helpful with kidney stones in addition to taking prescribed medication.

Completing two, 20 mile runs consuming only coconut water, I have noticed less dehydration, along with absence of my normal cramping with long runs. Unlike most sugary sports drinks coconut water actually satisfies your thirst compared to other drinks.

I will soon post more on where you can purchase coconut water, how to keep it FRESH longer, and different ways to use it during exercise. 

Knowing all the important roles a coconut can play in human nutrition, maybe the coconut should have been the star in the movie Cast Away.

Dr. Hamlin

Carolina Chiropractic