Coconut water, a clear liquid obtained from coconuts, is distinct from coconut milk, a blend of coconut water and grated coconut meat.

In essence, coconut water can be considered a fruit juice. However, it stands out from other fruit juices due to its low levels of added sugar and calories.

Many people turn to coconut water for its electrolyte content, which comprises minerals with an electrical charge that assists the body in rehydration.

Physical activities involving sweating, such as exercise and strenuous labor, as well as conditions like diarrhea, lead to the loss of water and electrolytes in the body.

This makes coconut water a natural choice for hydration, especially in comparison to conventional sports drinks, which often contain added sugars and artificial coloring.

Furthermore, the quantity of electrolytes in coconut water varies depending on the maturity and type of coconut, with ripe coconuts tending to have higher levels of electrolytes, while green coconuts contain less.

Here are the nutritional values for 1 cup of unsweetened coconut water:

- Calories: Approximately 45 calories

- Protein: Around 1.7 grams

- Fat: Approximately 0.5 grams

- Carbohydrates: Approximately 9 grams

Coconut water can be consumed directly from the coconut or used in cooking, making it particularly suitable for the summer and autumn. Drinking coconut water in moderation offers various benefits for the human body:

1. Thirst Quenching and Heat Relief: Coconut water is known for its ability to relieve thirst and cool down during hot weather, making it a remedy for heat-induced thirst and dehydration caused by insufficient body fluids.

2. Anti-Aging: Coconut water contains sugars, fats, proteins, growth hormones, vitamins, and essential trace elements, making it a good option for replenishing cellular fluids, increasing blood volume, moisturizing the skin, and contributing to a youthful appearance.

3. Nutritional Support: Coconut water is packed with various amino acids that can boost physical energy and provide essential nutrients, ensuring the metabolism of the body's cells and tissues runs smoothly.

However, some specific individuals should avoid consuming coconut water:

1. High Potassium Sensitivity: While coconut water can help treat mild dehydration resulting from diarrhea, some people may experience diarrhea as an allergic reaction to a sudden potassium intake.

2. Individuals with Sensitive Digestive Systems: Coconut water contains high levels of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which can lead to diarrhea by drawing cellular fluid back into the small intestine.

3. Long-Distance Endurance Athletes like Marathon Runners: Natural coconut water, low in sugar and containing around 470 mg of potassium and 30 mg of sodium, with only 40 to 50 calories, is suitable for activities lasting approximately one hour.

Long-distance endurance athletes require regular replenishment of sugar and electrolytes, making coconut water less suitable as a sports drink for such events.

4. Individuals with Kidney Issues: People with kidney problems often need to monitor their potassium intake, making high-potassium coconut water unsuitable.