Is coconut water really a natural sports drink?

Coconut water is a great way to add a sports drink without unnecessary sugars and chemicals.  It is unfortunate that the sports drinks that are highly marketed contain ingredients that athletes, both the professional and the weekend warrior, do not need.  Natural sweeteners, high fructose corn syrup, and sucrose are designed solely for flavor and have very little to do with rehydration or supplying electrolytes and everything to do with enhancing flavor.

While the nutritional label for a sports drink like Gatorade will list potassium, sodium, and sugar, coconut water will include potassium, magnesium, sodium, and calcium (1).  One problem with coconut water is the taste; not everyone is a fan of the flavor.  However, with a little ingenuity, naturally flavored coconut water is only a blender away.  One recipe to try is for home-made watermelon coconut water.  Freeze watermelon into cubes and blend with coconut water (2).

However, is coconut water really better for an athlete than a sports drink like Gatorade?  The short answer is not necessarily.  A 2012 study showed that in a single-blind study, rehydration from a 60-minute dehydration activity was similar between bottled water, sports drinks, and coconut water (3).  However, this also means that athletes who are worried about questionable ingredients, such as the much-publicized brominated vegetable oil (BMV), have a more natural alternative for sports drinks in coconut water.  Since coconut water rehydrates and resupplies electrolytes without added sugars and BMV, then it is a great natural sports drink.  )

1.  Nelson, Jennifer & Zeratsky, Katherine  What’s the Buzz Behind Coconut Water?  (2013).  Available at http://www.mayoclinic.com/health/coconut-water/MY02023.  Accessed on October 2, 2013.

2.  Striepe, Becky (2013).  Recipe flashback:  Watermelon coconut water.  Available at http://www.glueandglitter.com/main/2013/06/12/recipe-flashback-watermelon-coconut-water/.  Accessed on October 1, 2013.

3.  Kalman, Douglass; Feldman, Samantha; Krieger, Diane; Bloomer, Richard.  Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men.  Journal of the International Society of Sports Nutrition 2012; 9:1