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Coconut Water for Endurance Exercise Rehydration

Coconut Water for Endurance Exercise Rehydration

Coconut water is marketed as a natural rehydration drink. It is naturally sweet & high in potassium. It’s popularity is growing in Australia as a beverage but also as a sport drink. Unfortunately, many of these products are diluted or contain additives such as sugar, sodium & extra preservatives.

Is coconut water a superior rehydration sport drink? The quick answer is no. Sodium is the electrolyte responsible for assisting fluid absorption & retention in the body. Coconut water has very little.

Carbohydrate is an important component of sport drink to refuel muscles & also assist with rehydration. Coconut water has some natural sugar but insufficient amounts to act as an oral rehydration solution. In fact, the rehydration properties of coconut water are no different to plain water.

For lower intensity or shorter duration sessions, coconut water is a good rehydration option. However, a session which causes heavy or large amounts of sweating requires the replacement of lost sodium as well as fluid. If this does not occur, the body may suffer from hyponatremia (low blood sodium).

Sources:

Is Coconut Water as Natural as Suggested?

Skratch Lab – Coconut Water

GPC Squad – IM & Mara Electrolyte Load

GPC Squad – Cramping

Further Reading:

SDA – Sport Drink Fact Sheet

SDA – Hydration During Exercise

By |2019-02-10T20:38:41+00:00February 10th, 2019|Categories: Coaches Corner, Nutrition, Racing|Tags: , , , , , |Comments Off on Coconut Water for Endurance Exercise Rehydration

About the Author:

3x AG World Champion. Kate has been doing triathlons for almost five years. She started in a beginner squad with a mountain bike and no previous cycling of running training. Kate began initially to meet new people, stay fit & for a new challenge. Her competitive spirit quickly took over and she started training more & more to improve & keep up with the squad.