Why (fresh) coconut water isn’t a marketing scam.

Before coconut water was put into cans, it has been consumed for centuries by tropical regions around the world. After numerous studies, it’s easy to see how coconut water became ubiquitous on shelves around the world.

Potassium is an essential electrolyte needed for daily functioning. It regulates your water level so you do not become dehydrated or retain water. As an electrolyte, potassium conducts electrical impulses for nerve conduction, heart contraction, and skeletal muscle flexibility. A 1-cup serving of coconut water contains 600 milligrams of potassium in coconut water, which makes up 13 percent (4,700 milligrams) of the recommended daily allowance of potassium. Having too much potassium in the blood is called hyperkalemia, and having too little is hypokalemia. Drinking one or two servings of coconut water per day, along with a balanced diet, can help prevent hypokalemia

Coconut water contains more calcium and magnesium than other sports drinks or fruit juices. Calcium helps muscles contract and work properly. As you exercise, your muscles pull on your bones and break them down slightly. As your body recovers, your bones use calcium to get stronger and repair. Magnesium helps to move calcium and potassium into muscles to aid in contraction and relaxation. It also helps with energy production and supports organ function. A hard workout can leave you depleted in magnesium and prone to cramps, restless muscles, and spasms.

In addition to all of its hydrating benefits, coconut water contains antioxidants that help to neutralize oxidative stress and free radicals created by exercise. Look for fresh coconut water to get the highest levels of antioxidants. Processed and heat pasteurized coconut water has fewer antioxidants, according to a recent study.

Take aways: Drink coconut water.