Can coconut water powder replace water for daily hydration?

Coconut Water Powder vs. Plain Water: Can It Really Keep You Hydrated Daily?

Fresh coconut water is perhaps one of the most refreshing beverages on earth. 

However, is the powdered form of this slightly sweet and delicious beverage from Mother Nature capable of replacing water as a daily hydration source? Well, in order to answer this question thoroughly, it is essential to discuss all the various aspects that surround hydration. 

Before we answer this question, let’s first explore what coconut water is and some interesting facts about it. 

Coconut water is the clear, slightly sweet liquid found inside young green coconuts. It has a refreshing and subtle nutty flavor profile. The actual liquid is the endosperm before it matures and solidifies into coconut meat. 

In simple terms, it is the water found within the cavity of the coconut before it matures. 

The positive qualities of coconut water seem endless: Low-calorie, super-hydrating, and naturally rich in electrolytes. Dubbed "nature's sports drink" and "life-enhancer" by marketers. It's the only natural substance that can be safely injected into the human bloodstream (however, it is not something we recommend you try at home).

To break this down a little bit further…..

• Coconut water is low in calories.
• Fresh coconut water contains around 94% water.
• Fresh coconut water contains around 6 grams of natural sugar per cup. 
• A serving of coconut water provides 600 milligrams of potassium as well as 60 milligrams of magnesium and sodium.
• A young coconut contains between 200 and 1000 ml of water.   
• While not recommended, coconut water can be used (if you are stuck on a desert island) intravenously when saline is not available. 
• Coconut water contains only 4% carbohydrates.

Now, let’s delve into the heart of this topic and explore the importance of hydration. 

Hydration: An Essential Key to Life

The human body comprises around 60% water (muscles around 80%). While many factors influence a specific outcome, it is generally accepted that the human body cannot survive without fluids for more than three days. 

In simple terms, without water, organs shut down, nutrients can't be delivered to cells, waste can't be flushed out, and body temperature can't be regulated. We all know how that story ends. 

Because individual needs may vary due to a wide range of personal circumstances, there is no single optimal amount of daily fluid consumption for any individual to perform at their best mentally or physically. 

However, the “experts” believe there are two general rules of thought for proper hydration. 

1. First, there is the 8x8 rule. This rule suggests that drinking eight 8-ounce servings of water daily is a good starting point for most people. 

2. The other general rule is to drink only when you are thirsty, as this is your body's way of telling you it's time to rehydrate. However, if you are thirsty, it means you are at some level of dehydration. 

Some of the benefits of staying hydrated include, but are not limited to, the following.

Hydration maximizes physical performance: Whether you are someone who exercises daily or is a competitive athlete, becoming dehydrated has noticeable physical and mental effects. 

For example, altered body temperature control, reduced motivation, and increased fatigue. These effects can begin when you lose as little as 2% of your body’s water content. Keep in mind that at such a small number, you may not even be aware that you are potentially dehydrated, so the effects may seem to come on suddenly. 

Furthermore, it is not uncommon for athletes to lose up to 10% of their water through sweating. 

The following was stated in a study evaluating the effects fluid replacement has on oxidative stress during recovery following dehydration. This study had 10 subjects who ran on a treadmill until exhaustion at 80% VO (2max) during four different trials: (C) control, (D) 3% dehydration, (W) 3% dehydration+water, or (S) 3% dehydration+sports drink.

• Dehydration significantly decreases exercise time to exhaustion 
• Plasma MDA levels were significantly higher at pre-exercise in group D than in group C. 
• Plasma TAS was significantly lower at pre-exercise in C and S than in D and was considerably lower in S than in D at 60 minutes of recovery. 
• Dehydration significantly increased oxidative DNA damage during exercise; however, fluid replacement with either water or a sports drink equally alleviated it. 

Therefore, the following was concluded. These results suggest that dehydration impairs exercise performance and increases DNA damage during exercise to the point of exhaustion. 

Furthermore, fluid replacement prolongs exercise endurance and attenuates DNA damage.

Proper hydration has a significant impact on brain function. Approximately 75% of the brain is composed of water. You only need 1% dehydration to potentially experience a 5% decrease in cognitive function. Prolonged dehydration causes brain cells to shrink, and even a 2% decrease in brain water content can result in short-term memory loss. 

Therefore, if you are not staying well hydrated, this may manifest in symptoms such as difficulty focusing, impaired short-term memory, difficulty with long-term recall, and an impaired ability to perform mental math. 

In addition to the above information, dehydration can have significant adverse effects on the brain physically. When the body is dehydrated, there is a potential risk of an increased volume of the brain's ventricles, which may lead to pressure and damage to brain tissue. Furthermore, dehydration can reduce blood flow to the brain, resulting in inadequate oxygen and nutrient delivery to the brain.

How does dehydration affect blood pressure?

Also known as the "silent killer," blood pressure abnormalities can result from various underlying issues. An electrolyte imbalance caused by dehydration can have profound effects on blood pressure. Depending on the severity, dehydration can cause blood pressure to rise or fall. In mild cases of dehydration, the body releases hormones such as vasopressin, which constricts blood vessels and causes the heart to work harder. As a result, blood pressure rises. In severe dehydration, where blood volume decreases, it can lead to a drop in blood pressure.

According to the WHO, a daily sodium intake of around 2 grams and a potassium intake of around 4.6 grams are necessary for a proper electrolyte balance that supports healthy blood pressure. The average individual does not get nearly enough potassium in their diet.    

Next, let’s discuss the importance of electrolytes. 

What are Electrolytes?

Electrolytes are minerals that are present in blood, urine, cells, and bodily fluids. When dissolved, they form ions that carry an electric charge. 

• They are critical for regulating nerve and muscle function, maintaining hydration, and balancing blood acidity. 
• The most predominant electrolytes are potassium, sodium, calcium, magnesium, and chloride. 
• Electrolyte imbalances can cause a wide range of symptoms, from mild to severe, affecting the GI, cardiovascular, neurological, and muscular systems. 

However, electrolyte imbalances are not just about deficiencies. Too much can be as harmful as too little, especially with sodium and potassium. For example, a deficiency in sodium and potassium can cause confusion, fatigue, muscle twitching, muscle cramps, and an irregular heartbeat. 

When there is an excess of sodium and potassium, there is a potential for irregular heartbeats, muscle cramps, and excessive urination. Electrolyte balance is a delicate balance, and when disrupted for an extended period, it can lead to chemical changes in the brain, potentially resulting in mood, cognitive, and hormonal imbalances. 

These effects may occur because electrolytes are crucial for neural communication and the release of neurotransmitters.

What does coconut water contain that is not in regular water? 

Naturally occurring sugars.

While not essential, sugar, specifically glucose, is a vital component of hydration. 

It enhances the efficiency of the hydration process, making it faster and more effective. Coconut water naturally contains all three main sugars in the following ratio: 

• 50% Glucose
• 35% Sucrose
• 15% Fructose 

The reason this is important is because of a function known as sodium-glucose Cotransport. Because the small intestines have specialized proteins that transport sodium and glucose simultaneously, hydration is more efficient when both are present. 

The glucose helps facilitate sodium absorption, which in turn allows for the absorption of water. Keep in mind that glucose is the primary sugar that supports this process, and consuming excessive amounts of other sugars may cause dehydration. 

Coconut water is another excellent example of Mother Nature at work, providing us with a perfect food source that contains sugars in a balanced ratio specific for hydration. 

So, can coconut water powder replace water for hydration? 

The simple answer is no; at least not as well as the fresh stuff. However, because of coconut water powder's versatility, it makes an excellent addition to other beverages for supplementing your hydration, especially on those hot days when you just can’t keep up.  

How do you incorporate coconut water powder into your lifestyle?

With its clean, pure, and slightly sweet flavor profile, which provides a burst of flavor and offers almost endless applications, coconut water powder is a snap to incorporate into your lifestyle when needed. 

Here are two simple applications for consuming this delicious powder to obtain its best benefits:  

1. Add a serving of our coconut water powder to 12 ounces of lemon water first thing in the morning. We often wake up feeling dehydrated, and this is an excellent way to replenish our fluids and electrolytes. 
2. If you're active on a hot day and need replenishment, blend 4 ounces of watermelon, 6 ounces of water, and a serving of coconut water powder. This drink will prove to be refreshing, delicious, and replenishing.

In conclusion, while the market is flooded with a wide variety of coconut water products, the simplicity and versatility of the powdered version stand firm in an impressive lineup of competitors. 

With a wide range of uses and endless potential for creativity, coconut water’s clean, pure, and slightly sweet flavor and electrolyte profile offer a versatile solution for various daily applications. Therefore, coconut water powder can be another tool in your toolbox to help you meet your goals.

To view our Organic Coconut Water Powder product description, go here: Organic Coconut Water Powder

To view our Organic Freeze Dried Coconut Water Powder product description, go here: Organic Freeze Dried Coconut Water Powder

To view our Coconut Water Powder product description, go here: Organic Electrolyte Pineapple Coconut Water

The Author’s Bio
Michael Stuchiner is a Master Herbalist and proud graduate of The School of Natural Healing and has worked in different areas of this field for over 25 years. He is a retired elite-level powerlifter who competed for 27 years. As an avid international traveler, he is passionate about the use of medicinal and tonic herbs, as well as foods traditionally found in local markets in the 35 countries he has visited. Michael shares his years of experience as a Master Herbalist, traveler, and athlete through the hundreds of articles he has written and his YouTube channel, "A Master Herbalist Perspective." He is considered a true educator in this field. For more articles written by Mike, go here: Master Herbalist.