Is it okay to drink coconut water every day? Here’s an explanation from IPB University Nutritionist
Coconut water has long been known as a refreshing natural drink, but can coconut water be consumed every day? Lecturer of the Department of Public Nutrition of IPB University, Dr dr Karina Rahmadia Ekawidyani provides an explanation regarding the nutritional content, benefits, and potential risks of excessive coconut water consumption.
Dr Karina explained, in 100 grams of fresh young coconut water there are a number of beneficial nutrients that make it a healthy drink, especially in helping hydrate the body. Based on the Indonesian Food Composition Table (TKPI), coconut water contains 17 kcal of energy, 0,2 grams of protein, 0,1 grams of fat, 3,8 grams of carbohydrates, and 95,5 grams of water. In addition, coconut water also contains vitamin C (1 mg), potassium (149 mg), calcium (15 mg), phosphorus (8 mg), sodium (1 mg), iron (0,2 mg), zinc (0,1 mg), and copper (0,04 mg).
She explained that coconut water has several health benefits, including helping detoxify the body, lowering blood pressure, and improving hydration.
Variety of Benefits
With a water content of up to 95,5 percent, coconut water is said to be very good for maintaining body hydration. “Coconut water can be an option to replace body fluids lost due to dehydration, especially in conditions such as diarrhea and vomiting,” added Dr Karina.
Dr Karina mentions that coconut water is a natural diuretic, which means it can increase urine production and help prevent the formation of kidney stones.
“The water and electrolyte content also provide a natural laxative effect that helps facilitate bowel movements,” she said. Vitamin C in coconut water, she added, acts as a natural antioxidant to fight free radicals and strengthen the immune system.
Regarding the claim that coconut water can lower blood pressure, Dr Karina confirmed that the potassium content in it is quite high. Potassium helps balance the effects of sodium which can increase blood pressure. In addition, potassium also plays a role in relaxing blood vessels, and regulating heart rate and pump.
However, she cautions that while there are studies showing a 3,24 percent reduction in systolic blood pressure in adults and the elderly after five days of coconut water consumption, the effect is not clinically significant.
“For the purpose of lowering blood pressure, coconut water consumption must still be accompanied by a healthy lifestyle such as implementing a balanced nutritious diet according to the Dietary Approaches to Stop Hypertension (DASH) diet and exercising regularly,” she explained. She also recommends that people with hypertension consult a doctor.
Best Dose and Time
Despite the benefits, Dr Karina warns that consuming excessive coconut water also has risks. The high potassium content has the potential to cause hyperkalemia, especially in individuals with impaired renal function, and can disrupt heart rhythm.
In addition, one glass (250 ml) of coconut water contains about 10 grams of sugar. If consumed in excess, the risk of obesity and diabetes mellitus may increase. Therefore, he suggested that coconut water consumption be limited to a maximum of one glass per day without added sugar or artificial sweeteners.
Responding to the question of when is the best time to drink coconut water, Dr. Karina states that coconut water can be consumed at any time. “However, if the aim is to replace post-activity body fluids, the best time is after exercise,” she said. (dr) (IAAS/LAN)
