Q: What is coconut water, and are there benefits to drinking it?

A: Coconut water is the clear liquid inside young, green coconuts. Unlike coconut milk, which is made by blending coconut meat with water, coconut water is a natural beverage low in calories, fat-free, and rich in electrolytes like potassium, magnesium, and sodium.

One of coconut water’s main benefits is hydration — it can be an effective rehydration drink (a cup of coconut water has more potassium than a banana).

Coconut water contains antioxidants, and some studies suggest it may support heart health by improving cholesterol levels and blood circulation, though more research is needed to confirm these effects.

While it’s a healthy choice for most people, those with kidney issues or on low-potassium diets should consume it cautiously. Overall, coconut water is a refreshing, natural alternative to sugary sports drinks, but it shouldn’t replace water as your primary source of hydration.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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