Water is one of the most important things necessary for human life. Up to 60% of the human body is, in fact, water.  And what many may not know is that a large portion of our vital organs is also composed of water.
The brain and the heart, for instance, are about 73% water. About 83% of the lungs is made of the same vital component. Our muscles and kidneys, on the other hand, are 79% water, while our skin – the largest organ in the human body – contains about 64% water.
When you look at the smallest functional unit of our bodies, i.e., our cells, you’ll find that only 30% of each cell is composed of structural molecules. The rest, believe it or not, is just water. 
Every day, we lose water and electrolytes – the electrically charged minerals our bodies use to maintain fluid balance – due to various reasons.  When we get rid of waste and harmful elements, we expel water and electrolytes in our urine and stool. On average, our bodies lose about 0.5 to 1 liter of water content every day in the form of urine. 
We also excrete water and electrolytes when we sweat and breathe. We constantly lose water through our skin, lungs, kidneys and gastrointestinal tract, which is why we need to consume a certain volume of water each day. When we lose more water and electrolytes than we get from our diet, we could experience dehydration. 
Drinking plenty of fluids, especially after sweating profusely, is the best way to prevent dehydration. But while water is enough to keep you hydrated, it’s not your only option. Coconut water, often called “Nature’s sports drink” or the “water of life,” is one of the best plant-based sources of hydration that will not only hydrate you, but also provide you with electrolytes and essential nutrients. Organic coconut water not only replenishes lost water and minerals but also offers a variety of health benefits.
Here’s why coconut water makes a great addition to your routine:
A delicious and nutritious solution to dehydration
Dehydration is a common condition that many people don’t take seriously. This is probably because it can easily be reversed by drinking plenty of fluids. But what people fail to realize is that dehydration can be dangerous. If not addressed promptly, it can lead to serious, life-threatening complications, such as urinary and kidney problems, seizures and low blood volume shock (hypovolemic shock). 
Despite being preventable, dehydration affects millions in the United States. In fact, studies show that 75% of Americans are chronically dehydrated.  While many drink the recommended 8 glasses of water every day, certain habits like drinking caffeinated beverages and alcohol – which are strong diuretics – offset the benefits of this practice. Eating high-sodium foods typical of the standard American diet also contributes to dehydration.
Other causes of dehydration include severe diarrhea and vomiting, usually due to an infection; the use of medications, such as blood pressure meds and diuretics; excessive sweating due to hot weather or an underlying condition and neglecting to drink enough fluids after engaging in vigorous activities.
Aging can also increase your risk of dehydration. Certain changes occur in your body as you age that affect your water metabolism, sodium balance and thirst sensation. This decrease in the body’s water content and reduced thirst sensation are why older adults are more likely to suffer from dehydration than younger individuals. 
Coconut water offers people of all ages a tasty and convenient way of ensuring not just adequate hydration but also good nutrition. This naturally sweet and refreshing beverage is the juice found inside the fruits of the coconut tree (Cocos nucifera), which are considered one of the most useful and nourishing fruits on the planet.
Unlike coconut milk, which is made by grating the flesh of mature coconuts and soaking it in hot water, coconut water is formed naturally and contains very little fat. It’s also 94% water, which makes it an ideal drink for rehydration. 
Coconut water doesn’t come from mature coconuts but is obtained from 6- to 7-month-old green coconuts. This is because as coconuts mature, some of their juice hardens to become coconut meat. According to studies, coconut water is highly nutritious because it contains the majority of the nutrients needed by coconut fruits to fully mature. As a testament to its impressive nutrient profile, coconut water is often used by researchers as a growth supplement in plant tissue cultures. 
Based on data provided by the Department of Agriculture (USDA), you can get the following nutrients from a one-cup serving (240 grams, g) of fresh coconut water: 
- Carbohydrates, 9 g
- Fiber, 3 g
- Protein, 2 g
- Vitamin C, 10% of the Daily Value (DV)
- Riboflavin (vitamin B2), 8% of the DV
- Thiamin (vitamin B1), 5% of the DV
- Pyridoxine (vitamin B6), 4% of the DV
- Potassium, 17% of the DV
- Manganese, 17% of the DV
- Magnesium, 15% of the DV
- Sodium, 11% of the DV
- Calcium, 6% of the DV
- Copper, 5% of the DV
- Phosphorus, 5% of the DV
- Iron, 4% of the DV
Thanks to its abundance of nutrients, especially mineral electrolytes, coconut water can do a good job at rehydrating your body.  In case you’re wondering what electrolytes are and what they have to do with hydration, these molecules are simply minerals that carry an electric charge when dissolved in water. They have the important job of moving nutrients and waste in and out of your cells and ensuring that the amount of water in your body remains balanced.
The most important electrolytes for your body are sodium, potassium, calcium, magnesium and phosphate. All of these electrolytes are present in coconut water. When you drink coconut water, the electrolytes in it direct water molecules to the parts of your body that need hydration most. They also ensure that your cells don’t lose too much water when you’re sweating. 
By regulating the gated channels that allow water and other nutrients to enter or leave your cells, electrolytes make sure that the amount of water inside and outside of your cells remains balanced. This is important for keeping your cells healthy and functional. Dehydrated cells shrivel and malfunction, so it’s important that you maintain healthy levels of electrolytes at all times. 
The hydrating properties of coconut water have been validated by numerous studies. A report published in the Journal of PHYSIOLOGICAL ANTHROPOLOGY and Applied Human Science noted that coconut water can help more than simply rehydrating participants after exercise.  Coconut water also caused less nausea and no stomach upset compared to a carbohydrate-electrolyte beverage and plain water.
In another study that appeared in the Southeast Asian Journal of Tropical Medicine and Public Health, researchers found that fresh coconut water is much better at rehydrating the body than plain water, and did not cause stomach discomfort or nausea. 
These two studies show that coconut water is an excellent rehydrating drink that can be used as a healthy alternative to commercial sports drinks, which are laden with added sugar and preservatives. 
People can also drink organic coconut water to support sensible weight management goals when accompanied by a healthy diet and proper exercise. Besides being low in calories and easy on the stomach, coconut water contains dietary fiber that can promote feelings of fullness. 
Drinking coconut water is also good for your digestive health. Coconut water is rich in magnesium, without which, your body can’t digest foods properly. Magnesium also helps activate digestive enzymes that allow you to convert fats, protein and carbohydrates into energy. This means that coconut water can not only promote healthy digestion but also support healthy metabolism. 
Coconut water can also support the healthy functions of your heart and muscles. According to a study published in the Journal of Medicinal Food, coconut water promotes the normal activity of enzymes like lipoprotein lipase.  This can help you maintain healthy blood cholesterol levels that are already within the normal range. As a good source of calcium and magnesium, which are necessary for muscle contraction and relaxation, coconut water also promotes healthy muscle function. 
To recap, here are the amazing benefits offered by coconut water:
- Promotes healthy electrolyte balance and hydration
- Supports healthy heart function
- Promotes healthy metabolism
- Supports healthy digestive function
- Supports sensible weight management plans when accompanied by a healthy diet and exercise