Coconut water is often called a “miracle drink.” From gym-goers to wellness influencers, everyone seems to swear by it. But how much of what we hear is true? In a recent video, gastroenterologist Dr Saurabh Sethi from Harvard discussed the most popular claims about coconut water benefits, separating fact from fiction.
Coconut Water Benefits Backed By Science
Dr Sethi explained that coconut water is genuinely useful for hydration. Packed with water and electrolytes like potassium, it helps maintain fluid balance in the body. This makes it a refreshing option in hot weather or after exercise.
Another benefit is its effect on the digestive system. Potassium and magnesium in coconut water can support gut motility, which helps food move through the system more smoothly.
Coconut water may also help with mild acid reflux, thanks to its alkalising effect and hydration properties. For people with high blood pressure, its potassium content can be useful, as it helps balance sodium and relaxes blood vessel walls.
Interestingly, some small studies suggest coconut water may reduce the risk of kidney stones by preventing crystal formation in the urinary tract. Athletes may also find it a good alternative to sports drinks. Compared to commercial energy drinks, it has less sugar and more potassium, making it a healthier rehydration option. Plus, it’s relatively low in calories – around 45–60 per cup (240 ml).
Coconut Water Myths You Should Know
Despite its popularity, not every claim about coconut water benefits is backed by science. Dr Sethi clarified that:
Weight loss: Coconut water does not directly help with shedding kilos.
Period pain relief: There is no solid evidence supporting this.
Depression relief: No scientific proof links coconut water to reducing depression.
| Claim | Supported by Science? | Notes |
|---|---|---|
| Hydrates the body | Yes | Rich in electrolytes |
| Improves gut motility | Yes | Supports digestion |
| Reduces mild acid reflux | Yes | Soothing, mildly alkaline |
| Helps lose weight | No | No direct evidence |
| Lowers high blood pressure | Yes | Potassium benefits |
| Helps with kidney stones | Yes | Small studies show benefit |
| Reduces painful periods | No | No strong evidence |
| Sports drink alternative | Yes | Less sugar, more potassium than many options |
| Helps with depression | No | No strong evidence |
| High in calories | No | 45–60 kcal per cup, considered low |
| Safe daily amount | 1 cup (240 ml) | Adjust for health conditions |
How Much Coconut Water Is Safe?
Dr Sethi recommends that most healthy adults stick to about one cup per day. While it’s safe in moderation, people with kidney problems, heart issues, or blood sugar concerns should be cautious and consult their doctor before making it a daily habit.
