Coconut water is quick gaining reputation as a post-workout drink. Touted as a greater various to industrial sports activities drinks, it ensures post-workout hydration which is essential for correct restoration and constructing stamina and endurance. Furthermore, it’s low in energy, fat-free, and cholesterol-free. However does this make coconut water after exercise a panacea? Learn on to understand how coconut water is totally different from conventional restoration drinks and the advantages of ingesting coconut water after exercise.
Dietary Information of Coconut Water
Coconut water should not be confused with coconut milk. Not like coconut milk which is constituted of the water and flesh of mature coconuts, coconut water is a transparent fluid that accumulates within the centre of younger and inexperienced coconuts. Though 95% of coconut water is easy water, it’s loaded with electrolytes, minerals, and nutritional vitamins, making it value greater than easy plain water.
One glass (roughly 250 ml) of coconut water comprises:
- 48 energy
- 266 mg sodium
- 634 mg potassium
- 15 mg magnesium
- 10 grams carbohydrates
- 1.8-gram proteins
- 0-gram fat
It additionally comprises:
- Vitamin C
- Vitamin B6
Advantages of Coconut Water After Exercise
Coconut water is commonly in comparison with water and different industrial sports activities drinks as a post-workout beverage. And this isn’t with out cause. The essential position of coconut water mimics that of water. It rehydrates the physique after a strenuous exercise. When in comparison with industrial sports activities drinks, coconut water replenishes the misplaced electrolytes that support in sooner restoration and assist preserve endurance. The advantages of ingesting coconut water after exercise are:
1. Aids in Rehydration
Health fanatics should preserve a correct fluid steadiness. Profuse sweating results in lack of physique fluids, leading to episodes of dizziness, weak point, muscle cramps, lowered vitality, and compromised efficiency. Consuming coconut water pre exercise and post-workout helps preserve the physique correctly hydrated.
2. Replenishes Electrolytes
Hydration alone is just not enough. The physique loses electrolytes, the ions within the blood by way of fluid loss in urine and sweating. Electrolyte imbalance could cause severe repercussions like fatigue, confusion, shortness of breath, blood strain adjustments, muscle stiffness and cramping, and so on. Not like water, coconut water comprises good portions of sodium, potassium, and magnesium amongst different micronutrients. With 95% water and naturally occurring ideally suited nutrient composition, coconut water helps rehydrate and exchange the misplaced vitamins with utmost ease.
3. Keep Muscle Perform
The potassium part of coconut water is extraordinarily essential to sustaining the physique’s muscle capabilities. Potassium helps in optimum muscle contraction and helps transmit electrical indicators despatched by muscular tissues to the mind. Due to this fact, individuals who have low potassium ranges are liable to muscle weak point and cramps.
4. Regulates Physique Perform
Magnesium is potent for managing muscle and nerve functioning within the physique. It helps the muscular tissues calm down after a strenuous exercise session. Magnesium deficiency can result in sore muscular tissues, nausea, weak point, and fatigue. This could hinder athletic efficiency.
5. 100% Pure
Though industrial sports activities drinks promise to revive the electrolyte quantities ideally, they’re excessive in energy and have added sugar. These traits make industrial sports activities drinks fare poorly amongst health fanatics who’re aware about their weight loss program and calorie consumption. Coconut water, alternatively, is 100% pure with no components or synthetic substances.
Different Advantages of Coconut Water
In addition to ingesting coconut water after exercise, it can be substituted as a leisure drink. The opposite advantages of ingesting coconut water are:
- Aids Weight Loss – Coconut water has no fat and added sugar. Moreover, this can be very low on energy, thus, a refreshing beverage that aids weight reduction too.
- Prevents Kidney Stones – Coconut water hydrates the physique. This helps flush out the complete system thereby stopping the formation of kidney stones.
- Reduces An infection Threat – Coconut water has antimicrobial properties which assist struggle infections.
- Ensures More healthy and Youthful Pores and skin – Coconut water helps neutralise the impact of free radicals. Because it helps the physique’s antioxidant system, it helps cut back pigmentation and dry pores and skin.
- Helps Shield Coronary heart – Coconut water is fat-free and cholesterol-free. This helps regulate blood strain, making coconut water an especially heart-friendly beverage.
When to Take Coconut Water?
Nutritionists in addition to health specialists propagate the usage of coconut water to spice up hydration. Fortunately, coconut water might be loved any time of the day. On an empty abdomen, with a meal, coconut water pre exercise or coconut water submit exercise; one could take their choose as per private selection and comfort.
Whereas coconut water pre exercise reduces the danger of dehydration, ingesting coconut water submit exercise makes for an excellent restoration drink that helps replenish electrolytes the pure approach. Consuming coconut water submit exercise additionally aids in muscle restoration which is necessary for constructing and sustaining endurance.
Coconut Water Day by day Consumption
Whereas there aren’t any set pointers, taking as much as two glasses of coconut water per day is taken into account ideally suited. Extreme consumption of coconut water could result in an elevated consumption of sodium and potassium. Be cautious you probably have blood strain or kidney points.
Tips on how to Eat Coconut Water?
Coconut water might be consumed immediately. Contemplate refrigerating it to reinforce the style. However those that don’t just like the style of coconut water can undertake alternative ways to include it into their each day weight loss program like:
- Mix it with fruits to make a smoothie
- Combine it with different drinks to reinforce the style
- Use it to make your favorite curry
- Use it as a base in puddings
Precautions on Taking Coconut Water
Although coconut water after exercise acts as a magic potion because it helps replenish the misplaced vitamins shortly, it’s not advisable for sure individuals. These embody:
- Folks with cystic fibrosis
- Folks with excessive potassium ranges
- Folks with low blood strain
- Folks with kidney issues
- Folks scheduled for a surgical procedure
- Pregnant girls
- Breastfeeding moms
How To Decide the Proper Coconut Water?
For those who occur to stay by the coastal areas (the pure habitat of coconut palm bushes), you possibly can benefit from the freshly picked coconuts.
Tricks to Decide Contemporary Coconut for Coconut Water:
- Overripe coconuts have much less water content material. So, go in for younger and medium ones.
- Keep away from coconuts which have gray, brown, or yellow-green patches as these are mature or stale.
Tricks to Decide Packed Coconut Water:
- Learn the label rigorously for no added preservatives or sugars
- Learn the expiry date as stale coconut water could style odd
- Decide the coconut water pack that has no different fillers or flavours
Coconut water pre exercise helps you keep hydrated throughout resistance coaching and endurance train. It additionally helps replenish the misplaced vitamins shortly after exercising. No surprise, the usage of coconut water after exercise is equally laudable. However ensure you restrict your self to no more than two glasses of coconut water per day as extreme consumption can influence the physique’s electrolyte steadiness negatively.