Soft drinks and even juices have lost some of their public appeal thanks to their high sugar content. Coconut water, however, has mostly avoided controversy, being closely associated with all things natural and “healthy”. So, is coconut water as good for us as we are led to believe or is it another product wearing a health halo?

What is coconut water?

Generally imported, coconut water is the 200ml-300ml of fluid found primarily in young, green coconuts. With a high water content, and concentrated amounts of minerals including potassium, coconut water has become increasing popular in Western countries as a natural sports drink. The brands increasingly appearing on supermarket shelves cost $3-$6 a litre, making it slightly more expensive than soft drink.

Why is coconut water considered healthy?

Nutritionally, coconut water is relatively low in calories and sugar, with fewer than 60 calories (250 kilojoules) per 250ml serve, and 10g of naturally occurring sugars. It is high in potassium, with more than 500mg per 250ml serve, or nearly 20 per cent of the recommended daily intake, with some magnesium, calcium and sodium.

Coconut water contains less than half the sugar of soft drink, and the sugar is naturally occurring. It has far lower sugar content than sports drinks, which can contain up to 60g of sugars per 600ml. Regarding health benefits, the especially high potassium content is associated with optimising hydration.

And unlike coconut milk, which is high in saturated fat and may affect cholesterol, coconut water is fat-free.

What does the research show?

There are many anecdotal claims that coconut water is exceptionally hydrating, yet supporting research is somewhat lacking. A trial published in the journal Sports found no significant difference in the performance times of cyclists when comparing the intake of coconut water with commercial sports drinks.

Despite frequent mentions of the link between coconut water and hydration, ultimately there is no strong research to show that coconut water is any more beneficial than regular water.

A few, relatively small studies link the intake of coconut water to a reduced risk of developing kidney stones.

Is all coconut water created equal?

Among the numerous brands in supermarkets, some have added sugars. Most have a 100 per cent coconut water base and as such very similar amounts of sugar, meaning no single brand is superior.

Is coconut water a better option than fruit juice?

Fruit juice averages 20g of sugars per serve, roughly double the content of coconut water, and slightly less potassium overall. Pure 100 per cent fruit juice has roughly three to four times as much vitamin C as coconut water. For hydration, coconut water is a better option than fruit juice; as a sweet drink option, it is much lower in calories and sugars.

Is coconut water a better option than water?

The resounding evidence is that it is no better than water overall and its sugars would be considered added sugars in the diet. It is recommended that adults consume no more than 25g of added sugars daily; with at least 10g per serve, coconut water adds a significant amount of these into the diet.

Who should drink it?

For individuals who are lean, exceptionally active and looking for an occasional alternative to water, there will be no harm in drinking coconut water in moderation, say, once daily or in a smoothie or protein shake for a little extra carbohydrate and sweetness. Ultimately, it is just relatively expensive water with a little sugar and potassium.