Is coconut water worth the hype?

Q: Is coconut water really better than sports drinks or water for hydration?

A: It’s not just your imagination — it seems everywhere you turn, coconut water is being touted the next “it” all-natural treatment for your hydration needs and much more.

Coconut water naturally has more potassium, magnesium, calcium and phosphate than other sports drinks, as well as less sodium and calories.

However, according to Becci Twombley, director of sports nutrition at UCLA, the keys to proper recovery after an intense workout are carbohydrates and protein.

Eight ounces of coconut water contains less than 2 grams of protein and the average adult needs 15-17 grams of protein. The body also loses more sodium than potassium, and although potassium is a very important electrolyte, touting more potassium in a drink than sodium isn’t necessarily more beneficial.

As for claims boasting low calorie and sugar content it may be true in comparison to some well-known sports drinks, but coconut water naturally contains about 11 or 12 grams of sugar and usually about 50 or 60 calories per serving; flavored varieties may have more of both.

Therefore, replacing regular water with the coconut water can quickly add up.

Besides saving money and waste by opting for tap water instead, there is no need for a sports drink or electrolyte boost if one just does their regular workout of about an hour or less.

According to the Institute of Medicine, fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It’s really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you’re unlikely to deplete your body’s stores of these minerals during normal training.

In extreme conditions over three or five hours (a marathon, Ironman or ultramarathon, for example) you may likely want to add a complex sports drink with electrolytes.

In the summer heat (and AC) it is easy to forget about the importance of water and proper hydration.

But it is the most important nutrient and is involved in every possible function in your body.

On average, a general rule of thumb is to consume 64 oz. of fluid a day. This can include juices, coffee, tea and other beverages, but making the majority of that amount pure H20, or a beverage choice with less sugar and sodium is what you want to focus on.

Mother (Nature, that is) knows best, keep it simple and pour yourself a tall glass of ice water. Enjoy!