Why Coconut Water Should Become Your Sports Drink of Choice
When we exercise, we use up nutrients and electrolytes, so getting them back into our bodies is vital for proper recovery and just feeling our best. To do this, a lot of people chose sports drinks, but there are a few reasons that you might want to switch out your typical sports drink for coconut water. Coconut water has no additives, no artificial colouring or flavouring and no added processed sugar. It’s a great post-workout alternative to sports drinks, and studies have shown that there is efficacy with regard to maintaining hydration. Let’s get into the good stuff found in coconut water and why it’s my post-workout drink of choice.
It’s All Natural:
Coconut water is simply just the liquid found inside a coconut, meaning there are no added colours, flavours or preservatives. The good thing about this is that the risks that come along with added flavours, colours and whatnot are not something you need to worry about with coconut water.
Great Source of Potassium:
Potassium is a mineral that cannot be made in the body, so we need to provide our bodies with it to function correctly. Our bodies use it to regulate normal water balance and it also plays a big part in proper muscle contractions and nerve impulses. Since these functions are essential for moving our bodies, making sure that we eat or drink enough foods or liquids that contain potassium is necessary. There is about 600 mg of potassium in 1 cup of coconut water, which is more than most sports drinks making it a great way to avoid getting muscle cramps.
Great Source of Calcium and Magnesium:
Calcium is vital for recovery because of how the body uses this mineral. When you exercise, there is microscopic damage done to the bone. Since calcium is a key part of your bones, it’s important to make sure you get enough throughout the day for recovery. Calcium also plays a role in proper muscle contractions and last I checked exercise involves a lot of muscle contractions. Magnesium, on the other hand, is needed for the body to absorb calcium and potassium. After working out, you should replenish these minerals to avoid muscle cramps and spasms and coconut water will make that happen.
It’s Packed With Amino Acids:
Amino acids are what you would consider the building blocks for protein. As you probably know, protein is needed to build and repair muscles. Coconut water is full of amino acids, which adds to its post-workout appeal.
These are only some of the top components found in coconut water, there is so much more good stuff packed inside it that your body will thank you for such as antioxidants, cytokinins etc. However, something to note is that coconut water isn’t a great source of sodium, so having another way to replenish your sodium levels after exercise is important.
How I Add Coconut Water into my Diet:
My favourite way to add coconut water into my fluid intake is by adding it to my post-exercise smoothie. I usually have a pea protein and berry smoothie after working out. To replenish my body with electrolytes, I just use coconut water instead of water or juice. I’ve noticed a big difference in feeling hydrated and more awake throughout the day when I drink coconut water as opposed to the days I don’t. Coconut water should be available in your local grocery store so keep an eye out for it!
My Simple Smoothie Recipe:
- 3/4 cup of coconut water
- 1 cup mixed frozen berries
- 2 Tbs of flaxseed meal
- 1 recommend serving size of a plant-based protein powder (I use vanilla, but whatever flavour you prefer is fine)
Sources:
Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. J Int Soc Sports Nutr. 2012 Jan 18;9(1):1. doi: 10.1186/1550–2783–9–1. PMID: 22257640; PMCID: PMC3293068.
Ferreira, M. (2017, July 12). 7 health benefits of coconut water. Medical News Today. https://www.medicalnewstoday.com/articles/318394#Antioxidants.
Cherney, K. (2019, March 26). Potassium. Healthline. https://www.healthline.com/health/potassium.
