How much coconut water should I drink?
By
Dr Rafael Frascino Cassaro (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Rafael Frascino Cassaro PhD is a Chemist with expertise in Food Technology, extraction of essential oils from food sources, organocatalysis, extraction by supercritical CO2 and organic chemistry. He writes and reviews content on these topics.
Dr Rafael Frascino Cassaro’s Highlights:
- PIPE-FAPESP Project Coordinator for the company Bioativos Naturais Ltda involving the extraction of essential oils from food sources, with supercritical CO2.
- PhD in Chemistry with research in supercritical fluid reactivity.
- Bachelor of Environmental Chemistry at University of São Paulo State (UNESP)/Brazil
Professional Experience:
Dr Rafael Frascino Cassaro’s Experience:
Dr Rafael coordinated a PIPE-FAPESP Project (Company Research and Innovation Project) for the company Bioativos Naturais Ltda, involving the extraction of essential oils with supercritical CO2 from food sources such as turmeric, ginger, hops, orange bagasse, pepper rose, cupuaçu pie, among others.
Dr Rafael has worked on a project, involving studies of the influence of pre-treatment on the recovery of crude food extracts by extraction with supercritical CO2 (Supercritical Fluid Extraction or SFE) and with pressurized liquids (ethanol and water) for food sources, aimed at obtaining oleoresins; determination of global yield and chemical composition of crude extracts. As a postdoctoral fellow for the Food Engineering department at the University of Campinas/Brazil
Dr Rafael Frascino Cassaro has worked as a substitute Professor at the University of São Paulo State (UNESP) on General Chemistry and Thermodynamics II disciplines for the Food Engineering course.
Education:
- 2009 Bachelor in Environmental Chemistry at the State University of São Paulo, Brazil
- 2015 PhD in Chemistry with research in supercritical fluid reactivity University of São Paulo, Brazil
- 2017 Post Doctoral in Food Engineering Research: Influence of Biomass Pre-Treatment on Supercritical CO2 Extraction: Preservation of High Added Value Assets and Reduction of Process Costs at the State University of Campinas, Brazil
The main publications of Dr Rafael Frascino Cassaro are:
RC Bazito, RF CASSARO, LC OLIVEIRA, RA Gariani, CAO Nascimento. (2013). Proline derivatives as organocatalysts for the aldol reaction in conventional and non-conventional reaction media. Green Processing and Synthesis 2, 43-50
TS Bastos, SB Rodriguez Reartes, MS Zabaloy, RF Cassaro, RC Bazito. (2019).Phase Behavior for the System Carbon Dioxide plus p-Nitrobenzaldehyde: Experimental and Modeling JOURNAL OF CHEMICAL AND ENGINEERING DATA 64 (5), 2116-2125
GH Sakae, LM Takata, AS Paulino, RC Bazito, RF Cassaro, C Princival, .(2013). A high enantioselective Proline-based helical polymer catalyst for aldol type reaction. Blucher Chemistry Proceedings 1 (2), 214-214
You can view some of Dr Rafael’s work below and links to his professional profile.
Research Gate: https://www.researchgate.net/profile/Rafael-Cassaro-2
Fapesp: https://bv.fapesp.br/pt/pesquisador/680718/rafael-frascino-cassaro/
Google Scholar: https://scholar.google.com/citations?user=ToO7HIcAAAAJ&hl=en
Linkedin: https://www.linkedin.com/in/rafael-frascino-cassaro-4a156a37/?originalSubdomain=br
ORCID: https://orcid.org/0000-0002-3729-2858
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this brief guide, we will answer the question “how much coconut water should I drink?” with an in-depth analysis of is coconut water safe to drink and how coconut water can be beneficial for weight loss. Moreover, we will also discuss the pros of consuming coconut water.
How much coconut water should I drink?
There are no strict guidelines on how much coconut water you should drink, although it is generally agreed that drinking more than 64 ounces in a day is excessive.
A standard serving of coconut water, typically eight ounces, contains approximately 600 mg of potassium. Some popular brands may even have as much as 690 mg per serving.
It’s worth noting that the recommended daily intake of potassium for a healthy adult without chronic kidney disease is around 4.7 g per day. (1)
Is coconut water a good source of rehydration?
Yes. Coconut water serves as a beneficial rehydration solution due to its carbohydrate and electrolyte composition, which includes essential elements like potassium, sodium, and magnesium.
This natural beverage effectively helps guard against dehydration caused by various illnesses or environmental factors, and it can also aid in post-workout recovery by replenishing vital nutrients lost during physical exertion. (2)
What is coconut water’s nutritional profile?
The nutritional profile of coconut water are, per 100g of coconut water:
- Dry solids, 5.01-5.82g;
- energy value, 19 kcal, protein,
- 0.12-0.72g;
- total lipid, 0.07-0.2g,
- ash, 0.39-0.87g;
- carbohydrates by difference, 3.71-4.76g;
- sugars, 2.61-5.23g;
- calcium, 24-27 mg;
- magnesium, 6-25 mg;
- iron traces;
- sodium, 2-105 mg;
- potassium 204-250 mg.
- Vitamin C as ascorbic acid, 2-7 mg;
- vitamin B group (less than 1 mg) traces for tender coconut water.
Delta lactone contributes to the distinctive flavor of coconut water, while coconut water also contains growth hormones such as auxin and cytokines. Additionally, the water content in a single coconut ranges from approximately 206 grams to 565 grams per nut. (3)
What are the general components of coconut water?
Coconut water derived from young green coconuts is composed of approximately 5% sugar, which includes fructose, glucose, sucrose, and sugar alcohols. It also contains roughly 1% ash, primarily composed of vital minerals like potassium, calcium, magnesium, phosphorus, and sodium.
Furthermore, coconut water contains various other components, albeit in relatively low concentrations. These include vitamins, lipids, amino acids, nitrogenous compounds, organic acids, enzymes, and phytohormones. (4)
What are the benefits of drinking coconut water?
Coconut water provides a range of health benefits, including the regulation of blood pressure and improved digestion.
One significant advantage of coconut water is its potential to lower blood pressure, especially in individuals with hypertension. This is attributed to its high potassium content, which supports heart health and helps protect against strokes.
Another benefit is the presence of magnesium in coconut water, which aids in enhancing digestion by promoting regular bowel movements and preventing constipation.
Coconut water also plays a role in cellular hydration, leading to a sense of satiety and reducing the likelihood of overeating to satisfy hunger. This practice of controlled eating contributes to weight management and promotes water loss. (2)
What are the side effects of drinking coconut water?
The excessive consumption of coconut water can be bad due to some potential side effects.
When consumed in excess, coconut water has been shown in case reports to cause severe hyperkalemia in combination with acute kidney injury and rhabdomyolysis. (1)
Coconut water might decrease blood pressure.Taking coconut water along with medications for high blood pressure might cause the blood pressure to go too low. (5)
There is a potential risk associated with consuming spoiled or contaminated coconut water as it may contain harmful bacteria such as E. coli, salmonella, and listeria.
Ingesting coconut water contaminated with these bacteria can lead to infections, resulting in symptoms like nausea, vomiting, abdominal cramps, and diarrhea.(1, 6)
Conclusion
In this brief guide, we answered the question “how much coconut water should I drink?” with an in-depth analysis of is coconut water safe to drink and how coconut water can be beneficial for weight loss. Moreover, we also discussed the pros of consuming coconut water.
Citation
- Hakimian, J., Goldbarg, S. H., Park, C. H., & Kerwin, T. C. . Death by Coconut. Circulation: Arrhythmia and Electrophysiology, 7(1), 180–181. 2014.
- Wahauwouélé Hermann Coulibaly, et.al. Nutritional profile and functional properties of coconut water marketed in the streets of Abidjan (Côte d’Ivoire), Scientific African, 20, 2023.
- L., Sunil & Appaiah, Prakruthi & P K, Prasanth Kumar & A.G., Gopala Krishna. Coconut Water – A Nature’s miracle health drink: Chemistry, Health Benefits, Packaging, Storage, and Technologies: A Review. 1-11. 2020.
- Walter, E. H. M., Kuaye, A. Y., & Hoorfar, J. Case study on the safety and sustainability of fresh bottled coconut water. Global Safety of Fresh Produce, 367–382. 2014.
- L., Sunil & Appaiah, Prakruthi & P K, Prasanth Kumar & A.G., Gopala Krishna. Coconut Water – A Nature’s miracle health drink: Chemistry, Health Benefits, Packaging, Storage, and Technologies: A Review. 1-11. 2020.
- Prithviraj, V., Pandiselvam, R., Babu, A. C., Kothakota, A., anikantan, M. R., Ramesh, S. V., … Hebbar, K. B. Emerging non-thermal processing techniques for preservation of tender coconut water. LWT, 149, 111850. 2021.
