It feels like the advice to ‘drink more water’ is a constant, especially during pregnancy.
But when you’re having a baby, you might start wondering whether plain old water is enough.
Here’s where coconut water comes in; the tropical drink that promises hydration and a bunch of other benefits.
But is it really better than water when you’re pregnant?
In this article, we’ll dive into the real deal on coconut water, its benefits, possible risks, and whether you should be sipping it during your pregnancy instead of (or alongside) water.
Let’s get started, shall we?
What Is Coconut Water, Anyway?
Let’s clarify one thing first—coconut water is not the same as coconut milk.
Coconut water is the clear liquid found inside young, green coconuts.
It’s often referred to as ‘nature’s sports drink’ (minus the artificial colours and sugars) because it’s packed with electrolytes like potassium, magnesium, and sodium.
Its nutritional value makes it a popular choice for rehydration.
Coconut milk, on the other hand, is made from the meat of mature coconuts.
It has a creamy consistency, so you’ll find it in curries, not in your hydration plan!
Why Is Hydration Important During Pregnancy?
Before we explore the coconut water angle, let’s talk about why hydration is so essential during pregnancy.
Well, your body’s working overtime to support your baby’s growth, and water is a crucial part of this.
It helps with everything from maintaining the right amniotic fluid levels to improving circulation and digestion.
Plus, being properly hydrated can help reduce common pregnancy symptoms like swelling, constipation, and fatigue.
Pregnant women are generally advised to drink around 8 to 12 cups of water per day.
But here’s the thing: while water is undeniably important, you might get bored drinking glass after glass of it.
This is where coconut water comes into play—it’s a tasty and potentially beneficial alternative.
The Nutritional Breakdown of Coconut Water
Coconut water is more than just a thirst-quencher.
It’s got some impressive nutrients that can be particularly beneficial during pregnancy.
Here’s a snapshot of what’s in a typical serving of coconut water:
- Electrolytes: Potassium, magnesium, calcium, and sodium help maintain fluid balance, which is crucial when you’re carrying extra weight and blood volume.
- Natural sugars: Coconut water contains a small amount of natural sugar, providing a light energy boost without the blood sugar spikes you might get from sugary drinks.
- Vitamins: Coconut water contains small amounts of B vitamins, which help with energy production and brain function.
- Fibre: It’s not a fibre-rich drink, but every little bit helps, especially when you’re fighting off pregnancy constipation.
Coconut Water Vs Regular Water: Which One Wins?
So, is coconut water better than your regular H2O?
The answer is no—you still need your regular water intake.
Coconut water can be an excellent supplement, but it shouldn’t replace your normal water consumption.
Water is calorie-free, easy on the stomach, and does an excellent job of keeping you hydrated.
Coconut water, while nutritious, contains calories and sugars, so it’s not something you want to guzzle down all day long.
But, it does offer some benefits that might give it an edge over water in certain situations.
The Benefits of Coconut Water
Helps with Electrolyte Balance
Pregnancy increases your need for electrolytes.
As your blood volume increases, your body requires more potassium, sodium, and magnesium.
Coconut water contains all three, making it an excellent option for hydration.
This is especially true if you’ve been sweating more or if you’re suffering from morning sickness or diarrhoea, which can cause electrolyte imbalances.
In fact, some studies suggest coconut water might be just as effective as sports drinks for rehydration.
May Aid in Preventing Dehydration
Keeping hydrated is one of the top recommendations for pregnant women, and coconut water is an excellent way to do this
The mild flavour of coconut water can make it easier to drink if you’re struggling with nausea or if plain water just isn’t doing it for you.
And the natural sugars it contains can help give you a slight energy boost without the sugar crash that often comes with processed drinks.
It’s also naturally hydrating thanks to its high water content and electrolyte profile.
Drinking coconut water during pregnancy could help you maintain your fluid levels. It is especially helpful during the hotter months or after a workout.
Boosts Digestion and Eases Constipation
Constipation is a common pregnancy woe, and staying hydrated is key to keeping things moving.
It also contains bioactive enzymes, which might aid in digestion.
As a matter of fact, coconut water has been shown to help with digestion and might help ease constipation.
This is thanks to its natural fibre content and hydrating properties.
Supports Blood Pressure Levels
Did you know that coconut water could help with blood pressure?
Potassium plays a critical role in maintaining healthy blood pressure levels, and coconut water is rich in it.
For pregnant women at risk of high blood pressure or preeclampsia, adding a bit of potassium to your diet through coconut water might offer some benefits.
That being said, always consult your doctor before making any big dietary changes during pregnancy.
Things to Consider Before Drinking Coconut Water
As lovely as coconut water sounds, it’s not without its drawbacks.
While it can be a refreshing and nutritious alternative to water, there are a few things to keep in mind before you swap out all your water for coconut water.
Here’s what you should look out for.
Watch the Sugar Content
Coconut water contains natural sugars (even unsweetened ones), which is part of what makes it taste so good.
However, those sugars can still add up, especially if you’re drinking coconut water regularly.
This is particularly important if you’re watching your sugar intake during pregnancy.
Excessive sugar can contribute to gestational diabetes or cause unnecessary spikes in blood sugar levels.
Some packaged brands even add extra sugar, which you’ll want to avoid.
The best way to enjoy coconut water is in its purest form—drink it straight from the fresh fruit itself.
Calorie Count Can Add Up
While coconut water is certainly lower in calories than sugary sodas or fruit juices, it still contains more calories than plain water.
On average, a cup of coconut water contains about 45 calories, which doesn’t seem like much at first glance.
But if you’re drinking several cups a day, those calories can sneak up on you.
This is especially relevant during pregnancy when you might be trying to maintain a healthy weight.
Moderation is the key here.
While coconut water can provide some additional nutrients and a little energy boost, you don’t want to replace your regular water intake entirely.
Enjoy it as a treat or a supplement to your hydration routine, rather than making it your go-to drink all day long.
Contamination Risks
One potential downside that many overlook is the risk of contamination.
Improper handling or storage of coconut water can lead to harmful bacterial contamination.
This is likely to happen when sold by street vendors or in places with lower hygiene standards.
Fresh coconut water, when consumed right after cutting open the coconut, is generally safe.
However, improper storage or handling, especially in a warmer environment, could lead to the growth of bacteria that may cause foodborne illnesses.
To avoid this, make sure you consume coconut water from reliable, clean sources.
When Coconut Water Is a Good Idea During Pregnancy
Coconut water can certainly be part of a healthy pregnancy, but when is the best time to enjoy it?
While it shouldn’t replace regular water, there are moments when coconut water can be particularly beneficial.
Here are a few scenarios where it might come in handy:
- After a workout: If you’re still exercising during pregnancy, coconut water can be a fantastic post-workout drink. Its electrolytes help replenish what you lose through sweat.
- Hot weather: On a sweltering day, a cold glass of coconut water can feel incredibly refreshing and may help prevent heat-induced dehydration. This is thanks to its natural electrolytes and high water content.
- During morning sickness: If plain water makes you queasy, coconut water might be easier on your stomach, giving you hydration with a bit of flavour.
Hydration Choices for Expecting Mums
Staying hydrated during pregnancy is essential for both you and your baby, but it’s not always clear what the best hydration choice is.
While water is the go-to for most and now you’ve already learnt about the benefits of coconut water, what about other options?
How does coconut water stack up against other popular pregnancy hydration options?
Let’s dive into the different hydration options to help you find what works for your pregnancy needs.
Herbal Teas
Some herbal teas like ginger or goji berries are excellent for pregnancy, especially if you’re battling nausea.
However, they don’t offer the same electrolyte boost that coconut water does.
It’s more about soothing symptoms rather than hydration. Not to mention, some herbal teas may not be suitable for pregnancy.
Fruit Juices
Fruit juices offer vitamins and nutrients for your body during pregnancy.
But it can be high in sugar and calories, much more than coconut water.
Coconut water is often the healthier alternative for regular hydration, while juices should be consumed in moderation.
Sports Drinks
Sports drinks are designed to replace electrolytes but often contain added sugars and artificial ingredients.
Coconut water is a more natural choice, providing a similar electrolyte profile without the additives.
However, sports drinks might be beneficial if you’ve been exercising intensely or sweating a lot.
A Refreshing Boost for Pregnancy Hydration
At the end of the day, both water and coconut water can be part of a healthy pregnancy.
Coconut water is a delicious and refreshing way to stay hydrated.
Not to forget that its electrolytes can help support your body’s increased fluid needs.
That said, it’s not a magic drink, and it shouldn’t replace water entirely.
Consider it more of a treat or an occasional hydration boost.
If you enjoy the taste of coconut water and feel it’s helping you stay hydrated, go ahead and enjoy it in moderation.
Just be mindful of the sugar content and calories.
Always consult your healthcare provider if you’re unsure about introducing new drinks into your diet.
Happy hydrating, mummies!
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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