Good nutrition is one of the keys to a long and healthy life. According to experts, it is linked to normal growth and development, as well as a strong immune system and a low risk of developing non-communicable diseases. [1] While vitamins, minerals and other nutrients are considered essential components of the human diet, hydration is just as important for maintaining overall health and wellness.
Like good nutrition, good hydration is one of the most important aspects of our diet. [2] Drinking fluids not only helps regulate our body temperature, but it also helps deliver nutrients to our cells, thus ensuring that all our tissues and organs keep functioning optimally. Believe it or not, our hydration levels have a huge impact on our mood, sleep quality and even brain function. [3]
Hydration is often equated to drinking 8 glasses (approximately 1.5 to 2 liters) of water per day. But that is neither a fixed amount, nor the recommended daily intake. The U.S. National Academies of Sciences, Engineering and Medicine suggests that men drink about 3.7 liters (around 15 cups) and women 2.7 liters (around 11 cups) of fluids a day. Fluids here include all kinds of beverages, not just water. But these specified volumes can still change depending on your environment, overall health, age and physical activity levels. [4]
So why is hydration important?
Our bodies regulate our temperature by sweating. Sweating entails losing water through the skin, which helps cool our bodies. People who live in hot climates sweat a lot in order to maintain a stable body temperature. In a similar way, your body releases water by perspiring when you work out because exercise causes your body to heat up. [5] Without this mechanism, you could end up overheating, which can leave you dizzy, confused and nauseous, among other things. [6]
But when you sweat, your body not only loses water, which, by the way, is a major component of your vital organs, it also loses minerals. Your brain and heart, for instance, are 73% water. Your lungs are about 83% water, while your muscles and kidneys are 79% water. [7] And if you look at your cells, which comprise all your tissues and organs, they are 70% water. [8] This is why drinking water is so important for maintaining the healthy functions of your body.
When you sweat, your body doesn’t just let go of water, it also releases electrolytes, which are minerals that carry an electric charge. These electrolytes are present in your body fluids and help facilitate the absorption of nutrients by your cells as well as their elimination of waste. [9] Electrolytes also help maintain fluid balance inside and outside of your cells. By strictly regulating the ion channels that allow molecules to pass in and out of cell membranes, electrolytes ensure that your cells don’t swell up because of too much water or shrink and die because of the lack thereof. [10]
The electrolytes present in your body are sodium, potassium, chloride, calcium, magnesium, phosphate and bicarbonate. While they can easily be found in a variety of food sources, they are not present in plain water. This is why, despite its importance, water alone is not enough. To maintain optimal hydration, you also need to drink nutritious, electrolyte-rich beverages like coconut water.
The benefits of drinking organic coconut water*
Not to be confused with coconut milk, which is the opaque liquid extracted from the flesh of mature coconuts, coconut water is the clear, sweet and refreshing liquid that you can find inside young, green coconuts (6 to 7 months old). [11] Coconut water is formed naturally and is highly nutritious owing to the fact that it contains most of the nutrients young coconuts need to fully mature.
According to a study published in the journal Molecules, coconut water has been extensively studied for its many health-supporting properties and versatile applications. [12] In fact, because of its impressive nutrient profile, coconut water is sometimes used to promote growth in plant tissue cultures. Meanwhile, in countries where coconut trees (Cocos nucifera) grow in abundance, coconut water is widely used for oral rehydration. Case reports even suggest that it is safe to use as a short-term intravenous hydration fluid in emergency situations. [13]
What makes coconut water an excellent source of hydration and nutrition is its abundance of essential vitamins and mineral electrolytes. A one-cup (240 gram) serving of coconut water provides the following macro- and micronutrients: [14]
- Fiber, 11% of the Daily Value (DV)
- Protein, 3% of the DV
- Vitamin C, 10% of the DV
- Riboflavin (vitamin B2), 8% of the DV
- Thiamin (vitamin B1), 5% of the DV
- Pyridoxine (vitamin B6), 4% of the DV
- Potassium, 17% of the DV
- Manganese, 17% of the DV
- Magnesium, 15% of the DV
- Sodium, 11% of the DV
- Calcium, 6% of the DV
- Copper, 5% of the DV
- Phosphorus, 5% of the DV
- Iron, 4% of the DV
As you can see, coconut water contains all the important electrolytes your body needs, such as sodium, potassium, calcium, magnesium and phosphate. Note that most of the phosphorus you get from your diet is combined with oxygen inside your body to form phosphate. [15] Uncharged phosphate ends up being a component of your bones and teeth, while electrically charged phosphate finds its way inside your cells, where it is used in reactions that enable energy production.
Another important electrolyte that you can get from coconut water is chloride. According to a study published in BioMed Research International, coconut water is exceptionally rich in chloride, which is unusual for a fruit-based beverage. The chloride in coconut water is mainly bonded to another important electrolyte, potassium, forming the naturally occurring salt, potassium chloride. [16]
Together with sodium and water, you lose large amounts of chloride when you sweat. In comparison, you lose only a moderate amount of potassium and almost negligible amounts of magnesium and calcium. [17] The discrepancy in the amounts you lose of each electrolyte has to do with their functions.
Sodium, chloride and potassium are heavily involved in regulating fluid balance; hence your sweat contains more of them. [18] Magnesium and calcium’s roles, on the other hand, lie mainly in energy metabolism, muscle contraction/relaxation and signal transduction between nerve cells, so they’re not present at high concentrations in your sweat. [19][20]
Because of how crucial electrolytes are for regulating cell functions and their water content, it’s important to replenish lost electrolytes and maintain optimal electrolyte balance. [21] Coconut water is the perfect drink for rehydrating your cells because it contains high amounts of important electrolytes. Studies show that drinking coconut water after exercising does more for your body than plain water or sports drinks because it provides better hydration and doesn’t cause stomach upset or nausea. [22][23]
Unlike commercial sports drinks, fresh organic coconut water is low in sugar and calories, and does not contain any harmful synthetic additives like table sugar or food coloring, making it a far superior choice of hydration. [24] The fact that it also contains dietary fiber, which can help make you feel full for longer, makes it an excellent drink for active individuals that need support for their sensible weight management goals when combined with a healthy diet and regular exercise.
In contrast, commercial beverages that claim to replenish electrolytes are often loaded with added sugar and preservatives, which is not ideal for your body. [25] According to experts at Harvard School of Public Health, added sugar contains extra calories that you don’t need and offers no nutritional benefit. If anything, it contributes to weight gain and increases your risk of developing serious health problems like diabetes and heart disease. [26]
Aside from providing hydration, organic coconut water can also support your heart and digestive health. In a study published in the Journal of Medicinal Food, researchers found that coconut water supports the normal activities of lipoprotein lipase, an enzyme involved in the metabolism of lipids, or fats. [27][28] This action can help you maintain healthy cholesterol and triglyceride levels that are already within the normal change.
In addition, organic coconut water contains high amounts of L-arginine, an amino acid your body needs to produce proteins and a chemical known as nitric oxide (NO). [29] NO has the ability to help your blood vessels relax, which encourages healthy blood circulation.[30] According to a study published in the journal Nutrition & Metabolism, regular intake of L-arginine from plant-based sources like organic coconut water can help you maintain healthy blood pressure levels that are already within the normal range. [31]
While L-arginine benefits your heart, the magnesium in coconut water benefits your digestive system by supporting bowel regularity. Research shows that magnesium is a natural laxative that can draw water into your intestines. This action not only stimulates natural bowel motion, but it also helps soften and increase the size of your stools, making them easier to pass. This is why magnesium supplements are widely used to support digestive health. [32][33]
Organic coconut water can also support a healthy metabolism and healthy energy levels thanks to its magnesium content. One of the main functions of this mineral is to activate digestive enzymes that help turn fats, protein and carbohydrates from food into energy. [34] Magnesium is also involved in the conversion of glucose into energy, so getting magnesium from healthy sources like coconut water can help your body utilize glucose more efficiently. [35][36]
Besides essential nutrients and electrolytes, organic coconut water also contains an abundance of beneficial phytonutrients, such as antioxidant flavonoids and phytohormones, or cytokinins. Antioxidants are compounds that can help protect your cells from oxidative damage caused by free radicals. According to a study published in the journal PLoS One, a cytokinin in coconut water called kinetin can not only help protect healthy cells from free radicals, but it can also support healthy glutathione levels. [37] Glutathione is a potent antioxidant that’s naturally produced by your body.
Aside from your antioxidant defenses, the cytokinins in coconut water can also support your immune defenses. A study published in the British Journal of Pharmacology reported that gibberellic acids, a class of plant hormones involved in the growth and development of coconuts, can support your immune system’s natural immune responses. [38] Meanwhile, a study published in the Journal of Cell Biology found that certain immune cells produce a human version of abscisic acid (ABA), a cytokinin present in coconut water, in response to high temperature. ABA supports healthy immune function by serving as a chemical signal that guides immune cells during an immune response. [39]
To recap, here are the 8 amazing health benefits of drinking organic coconut water:*
- Supports healthy electrolyte balance and optimal hydration
- Supports healthy heart function
- Supports healthy digestive function
- Supports healthy immune function
- Supports a healthy metabolism
- Supports healthy energy levels
- Supports healthy antioxidant levels
- Supports sensible weight management plans when accompanied by a healthy diet and regular exercise
Where to get clean, lab-verified organic coconut water powder
Coconut water has long been used by many to support overall health and wellness. As a health drink, coconut water provides plenty of essential vitamins, minerals, antioxidants and electrolytes, which allow it to provide optimal hydration and support to your cells and organs. To let you experience the health benefits of this amazing gift from Mother Nature, the Health Ranger Store has gone above and beyond to bring you clean lots of organic coconut water in a convenient powder form.
Health Ranger Select Organic Coconut Water Powder is a shelf-stable form of coconut water derived from fresh, young coconuts grown under strict organic standards. It is easy to use and store and delivers all the nutritional goodness of clean, unadulterated, organic coconut water. Thanks to its abundance of essential nutrients and electrolytes, this refreshing drink can support proper hydration and healthy electrolyte balance, as well as the healthy functions of your heart, immune system and digestive system.
Health Ranger Select Organic Coconut Water Powder is a healthy alternative to commercial sports drinks as it contains no added sugar or preservatives, which can harm your health in the long run. Besides replenishing lost electrolytes, our high-quality coconut water powder can also support healthy energy levels and boost your nutrient intake, so it’s great for physically active individuals who need both good hydration and good nutrition.
Health Ranger Select Organic Coconut Water Powder easily dissolves in cold water and blends well without clumping. You can add it to a variety of recipes and drinks to create nutritious meals and refreshing, healthy beverages. Our premium organic coconut water powder contains no gluten, fillers or GMOs and is vegan, non-China and certified Kosher and organic. As with all Health Ranger Store products, it is also thoroughly lab tested for glyphosate, heavy metals and microbiology.
Enjoy optimal hydration and a nutritional boost by adding organic coconut water to your diet today!
*These statements have not been evaluated by the FDA. This product is not recommended to treat, cure or diagnose any disease.
References
[3] https://www.hsph.harvard.edu
[4] https://www.mayoclinic.org
[5] https://www.healthline.com
[6] https://my.clevelandclinic.org
[10] https://www.healthline.com
[11] https://www.healthline.com
[12] https://www.mdpi.com
[13] https://www.sciencedirect.com
[14] https://nutritiondata.self.com
[15] https://www.msdmanuals.com
[18] https://www.cdc.gov
[19] https://lpi.oregonstate.edu
[20] https://www.brainfacts.org
[21] https://courses.lumenlearning.com
[22] https://www.jstage.jst.go.jp
[23] https://pubmed.ncbi.nlm.nih.gov
[24] https://www.mayoclinic.org
[25] https://www.diabetes.co.uk
[26] https://www.hsph.harvard.edu
[27] https://www.liebertpub.com
[28] https://www.ahajournals.org
[29] https://ijpsr.com
[30] https://www.healthline.com
[31] https://nutritionandmetabolism.biomedcentral.com
[32] https://www.healthline.com
[33] https://www.mdpi.com
[34] https://www.netdoctor.co.uk
[35] https://clinicalnutritionespen.com
[37] https://journals.plos.org
[38] https://bpspubs.onlinelibrary.wiley.com
[39] https://rupress.org
