Coconut Water Isn’t Hydrating You as A lot as You Assume

Wrapping up an intense exercise, you may flip to coconut water as your beverage of selection, figuring the added vitamins—particularly, its electrolytes—will aid you rehydrate sooner and higher than common H20.

It’s true that not like common water, coconut water naturally does comprise sodium, potassium, magnesium, and different kinds of those charged minerals, all of which might help your physique steadiness fluids extra effectively and thus speed up your return to hydration baseline after a tricky train session or one other strenuous exercise. Because of this, it’s earned a fame as the most effective post-workout drinks on the market. However Anthea Levi, MS, RD, CDN, a Brooklyn-based well being author and founding father of Alive+Effectively Diet, tells SELF, it’s not completely deserving. In reality, she says, it’s a fable that “coconut water is a superb supply of electrolytes.”

Mainly, the problem boils right down to the truth that coconut water doesn’t provide a well-rounded electrolyte combine, in response to Levi. “Whereas coconut water does provide potassium, it’s not wealthy in sodium,” in distinction to alternate options like sports activities drinks and electrolyte dietary supplements, she says. Per Ohio State College, a cup of store-bought coconut water comprises 470 milligrams (mg) of potassium and 30 mg of sodium—extra of the previous than most athletes want, however considerably much less of the latter.

And that’s an issue, since sodium is definitely the principle electrolyte misplaced in sweat. Like a organic magnet, in response to Loma Linda College, it helps water cross out and in of your cells correctly, selling water absorption, stopping dehydration, and supporting important bodily features—so it’s vital to have sufficient.

Due to this sodium scarcity, coconut water is fairly restricted in its capacity to replenish depleted shops of that vital electrolyte. That, in flip, hurts its capacity to spice up general restoration—so treating it as a one-stop store for post-workout electrolyte alternative can be a mistake. After all, it’ll nonetheless assist, but it surely’s not a miracle treatment for dehydration as popularly believed.

Fortunately, if you happen to love your post-workout coconut water, there’s a simple technique to increase its hydrating advantages: Physician up your bottle. By including a pinch of sodium-rich desk salt to your coconut water, you’ll be able to simply introduce a few of that missing mineral, in response to Levi. Or, for a extra flavorful mix, attempt combining two cups chilly water, one cup coconut water, one cup fruit juice, and an eighth of a teaspoon of salt, in response to the College of Texas MD Anderson Most cancers Middle.

That mentioned, don’t fear if you happen to’re not digging a DIY resolution: “In any other case, go for one thing with extra sodium” proper out of the gate, Levi says. Between all of the electrolyte-packed merchandise in the marketplace, you will have loads of business choices—Gatorade, Gatorade Thirst Quencher packets, Pedialyte, Liquid IV, LMNT, and lots of, many extra.

In comparison with plain coconut water, for instance, a 20-ounce bottle of Gatorade comprises 490 mg of sodium, to not point out 350 mg of potassium, together with different electrolytes like chloride, magnesium, and calcium. Determined to go for the powdered stuff as an alternative? One packet (a single serving) of Thirst Quencher comprises 230 milligrams of sodium and 70 mg of potassium, respectively.

What’s extra, some of these objects are additionally wealthy in carbohydrates, vitamins that support in electrolyte absorption (and train restoration). By comparability, coconut water is fairly meager on the carb entrance.

Earlier than we allow you to go, a phrase of recommendation earlier than you begin packing on the Powerade: Take a second to think about whether or not you actually need the additional electrolytes. Typically, consultants don’t suggest them in case your physique isn’t below a ton of pressure (whether or not due to train, excessive warmth, or sickness), because you seemingly aren’t dropping them in your day-to-day life at a price excessive sufficient to warrant replenishment—so investing in a supplemental supply won’t even be crucial. And if you happen to’re unsure in case your exercise suits the invoice? Right here’s learn how to inform if you happen to ought to complement with electrolytes post-workout.

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