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

About the Author: Stephane Vander Bruggen

5x AG World Champion, Sub 9h Ironman athlete - Stephane originates from Belgium and spent many of his early years racing triathlon there. It is in Belgium through the influence of his parents that he fell in love with the sport. A natural competitor Stephane became a student of the sport always searching for ways to give him an edge over his competition. This constant study and striving for improvement has naturally progressed into a passion for coaching triathlon and its individual disciplines.