Let’s first clarify the difference between coconut water and coconut milk. Coconut milk is the grinding up of the coconut meat and pressing out the liquid. The milk is very high in fat. One cup of coconut milk is 550 calories.
Coconut water is the fluid that is found in the cavity of a young coconut. There is no fat and one cup is about 50 calories. It is high in potassium (more than 1 banana), antioxidants, and naturally occurring electrolytes.
While some experts say it does a better job at hydrating you than plain water, most people aren’t working out long enough or hard enough to seriously need it. If you are trying to lose weight you might not want to incorporate a 45-60 calorie drink into your daily regime. Over time this can be an easy gain of 5-6 pounds over the year if you are not working it off.
If you eat your daily requirement of fruits and veggies you will acquire enough potassium as well as gaining fiber for your digestive flow. Coconut water has less sugar than many sports drinks, sodas or fruit juices and can be a healthy alternative.
Adding an extra 50 calories to your day might not be as beneficial as hydrating with plain H2O.