Drink coconut water every day: What do doctors say?

Coconut water is a natural, refreshing and effective hydrating drink. However, is drinking coconut water every day really good and safe?

Below, Professor Karina Rahmadia Ekawidyani, doctor - lecturer of the Department of Nutrition at IPB University (Indonesia) and nutritionist Hannah Van Ark, founder of True Vitality Nutrition LLC (USA), will explain about drinking coconut water every day.

The amazing effects when you drink coconut water every day

Helps replenish electrolytes . Coconut water is considered a "natural sports drink" because it is rich in electrolytes such as potassium, sodium, magnesium and calcium. In particular, the electrolyte composition of coconut water has a similar structure to human plasma, helping to quickly restore the amount of water and electrolytes lost due to sweating or diarrhea.

Helps lower blood pressure. The high potassium content in coconut water can help lower blood pressure. Research shows that drinking coconut water daily can reduce systolic blood pressure slightly, but not significantly. Therefore, to ensure lowering blood pressure, it is necessary to combine it with the Dietary Approaches to Stop Hypertension (DASH) diet and regular exercise, Dr. Karina explains.

Dr. Karina also recommends that people with high blood pressure should consult a doctor.

The high potassium content in coconut water can help lower blood pressure

Illustration: AI

Prevent kidney stones. Coconut water is a diuretic, which helps prevent kidney stones from forming, says Van Ark. One small study found that coconut water can increase urinary citrate excretion, which can prevent calcium stones from forming.

Good for bones. Potassium not only supports the cardiovascular system but also plays an important role in protecting bones, reducing the risk of osteoporosis and bone density loss, especially in the elderly.

Improve digestion. Coconut water helps keep your digestive system running smoothly. Some studies have also shown that coconut water has anti-inflammatory and antibacterial properties that may help reduce the symptoms of ulcerative colitis.

Protects cells. The antioxidants and phenolic compounds in coconut water help prevent cell damage and many chronic diseases. Dr. Karina adds that the vitamin C in coconut water has antioxidant and immune-boosting properties.

Helps control blood sugar. Some animal studies show that coconut water can help lower blood sugar and improve insulin sensitivity thanks to its antioxidants, magnesium, and the amino acid L-arginine.

Who should be careful when using?

Coconut water is generally safe for most people. However, people with chronic kidney disease should limit it because its high potassium content can cause hyperkalemia, especially in people with kidney failure.

In addition, coconut water should be avoided for at least 2 weeks before and after surgery because it can affect blood pressure and blood sugar, especially if you are taking medication.

Best dosage and time to take

Despite its many benefits, coconut water should be consumed in moderation. Dr. Karina recommends: It is best to drink no more than 1 glass (250 ml) per day, without adding sugar or sweeteners, according to Eating Well.

Can be taken at any time, but if rehydration is needed after physical activity, it should be taken immediately after exercise.

In summary, coconut water is a great natural drink to hydrate, replenish electrolytes and boost immunity. However, for safe and effective consumption, limit yourself to a maximum of 1 glass per day, without added sugar. If you have an underlying medical condition such as high blood pressure or kidney failure, consult your doctor before consuming it regularly.

Source: https://thanhnien.vn/ngay-nao-cung-uong-nuoc-dua-bac-si-noi-gi-185250827224742114.htm