Few drinks strike the perfect balance between taste and health like coconut water. But these are not the only benefits of coconut water. Sweet in taste and high in nutritional value (while also being low in calories) it is particularly easy to incorporate into a complete diet.

Samantha Dieras, DCN, RN, registered dietitian and director of nutrition services at Mount Sinai Hospital, explains that coconut water is simply the clear liquid inside the coconut. Not to be confused with coconut milk, which Dieras says is the opaque, milk-like liquid created when grated or shredded coconut flesh is mashed and drained.

Below, experts break down all the ways coconut water can be good for you. Read on to learn more about the benefits of coconut water.

  • It contains many nutrients and antioxidants

According to the Georgia Department of Health, coconut water is an excellent source of essential nutrients and antioxidants that help you maintain an overall healthy diet. Dieras lists amino acids, antimicrobial peptides, carbohydrates, enzymes, electrolytes, vitamin C and antioxidants as just a few of the goodies you can find in a glass of coconut water.

  • Provides hydration

Coconut water is 95% water, making it a top source of hydration for when you’re thirsty or low on energy. Dieras says that when you’re losing fluids through daily activity or an illness like vomiting or diarrhea, coconut water can help you stay hydrated.

  • It helps you maintain your weight

Elizabeth Sharp, MD, IFMCP, board certified physician and founder of Health Meets Wellness, says coconut water is low in calories and contains less fat than other sugary fruit juices and smoothies, making it the healthiest alternative if you’re looking for something delicious to drink. Dieras adds that because coconut water increases hydration, it can reduce unnecessary hunger and excess energy intake. He also adds that coconut water can boost metabolism.

However, Dr. Sharp notes that coconut water lacks significant amounts of other macronutrients, such as certain proteins and fats that are vital for meal and blood sugar regulation. Thus, he recommends a diet that will include enough macro- and micronutrients to balance them all. “Coconut water could be a component of a diet designed for weight loss,” he says. “I wouldn’t say that coconut water by itself is effective for weight loss.”

  • It can prevent kidney stones

Dr Sharp explains that through additional hydration and electrolyte exchange, drinking coconut water can be extremely helpful in preventing kidney stones. Kidney stones form when calcium and other compounds form crystals in your urine. Although tested through a small pool of samples, this study shows that coconut water can be good for your urinary tract.

  • Replenishes electrolytes after training

Dieras says coconut water is often used as a post-workout drink to replace the electrolytes (minerals needed for cellular function in our bodies) that we lose after exercise. Dr Sharp explains that when we sweat excessively and exert ourselves with our muscles, our body will increase its need for electrolytes. Coconut water contains certain electrolytes, such as sodium, potassium and magnesium, which can help balance this condition. There are even studies showing that coconut water could be more beneficial for recovery than regular water after a workout.

  • The disadvantages

Although it has many health benefits, there are a few things to keep in mind. Dieras says that any claims that coconut water has antiaging properties are unfounded, and there is currently no definitive research to support these claims.

Also, more studies need to be done to say that it can help reduce your chances of heart disease or promote overall heart health. He explains that the potassium in coconut water can help moderate the effects of sodium in the body, so in theory it can help reduce high blood pressure. But for now, this is all theoretical.

Other disadvantages, according to Dr Sharp, are its sugar content. Coconut water can quickly raise your blood sugar levels, he says, especially if consumed on an empty stomach or in excessive amounts. “I recommend treating it like a juice,” he says. “It can be great in small amounts and ideal to combine with fiber, protein and fat to avoid blood sugar spikes.”

While it’s generally safe for most people to consume, Dieras says there are a few exceptions. She says you should never allow an infant to drink coconut water, as it contains fluoride, which can be toxic to newborns. If you have diabetes or kidney disease and can’t excrete potassium, he advises drinking it with caution or avoiding it altogether just to be on the safe side.

But if you want to incorporate coconut water into your diet, she says you should drink it in smaller amounts and monitor your blood sugar levels closely—coconut water can lead to poor glycemic control as well as hypoglycemia, she says. .