It’s important to focus on facts as nutrition companies hype new products in the race to provide an edge in training performance. Coconut water has become a very hot topic as replacement to sugar-loaded artificial sports drinks so let’s break it down see if it’s legitimate or just a tropical dream.

Coconut water is the clear liquid that comes from the center of the fruit (not to be confused with coconut milk that is made from the white flesh. The white flesh is high in calories and fat, so while tasty not what you want to replenish fluids.) It’s reputation as an excellent source for hydration comes from the fact it is:

• Low in calories (about 60 calories per 12 oz. serving)

• High in essentials minerals like potassium calcium, iron, manganese, magnesium, zinc, and the B-Vitamin complex (that’s riboflavin, thiamin, niacin, pyridoxine, and folates).

• A 12 oz. serving contains more minerals than an orange and more potassium than a banana, in fact it’s equivalent to the amount of potassium in 15 servings of average sports drinks without the additives

So who should drink it? What is the best way to get the advantages of coconut water into your training regiment?  Like all supplements, it’s great for some disciplines but limited effectively for others.  Athletes engaging in moderate activity (one to two hours) are the prime group who benefit most from drinking coconut water.  The lower carb content is ideal because it’s enough to sustain activity while replenishing sodium and potassium, the main electrolytes that keep you pumping through your workouts.  Longer distance activities (3 hours +) require a higher level of sodium and elevated carbohydrate replacement so coconut water is simply not enough.   A traditional sports drink is better suited for this activity.

So… Is coconut water a suitable drink for RUSHFIT athletes? Absolutely. We’re not endorsing any brands or saying it’ll help you swim to safety if you’re stranded on a desert island, but it certainly is safe and efficient for the workouts you’re doing.

Tried some coconut water? Love it? Hate it? Let us know at blog@gsprushfit.com

LINKS

http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=76&ContentID=12119-3

http://www.nutrition-and-you.com/coconut-water.html

http://www.shape.com/latest-news-trends/new-report-questions-coconut-water-health-benefits

http://www.acefitness.org/certifiednewsarticle/1042/nutrition-spotlight-fueling-for-performance-with/