Tropical Sunrise Smoothie Recipe / What Are The Benefits Of Drinking Coconut Water

What Are The Benefits Of Drinking Coconut Water

I’m writing this post from Chiang Mai Thailand today, just a couple of days before we head off for some well needed beach time on Koh Lipe Island. One of the things I have really loved about being in Thailand (and there are so many) is that they sell fresh cold coconuts everywhere! They grab a big machete and open them up right in front of you and the coconut water is soo refreshing! I love it!

So even if you don’t have access to on demand fresh coconut water like I do at the moment, coconut water is a great option to have as a drink on its own or as a base for smoothie recipes. I love to use it as a base for super hydrating smoothie recipes that not only taste super yummy but are also way better for you at replacing electrolytes and rehydrating you then a sports drink!

Now before we get into all the coconut water health benefits, I will say, whenever possible opt for drinking fresh coconut water as opposed to store bought. The benefits of fresh coconut are greater. But, I realize that its difficult depending on where you are, so do your best and if you need to buy store bought coconut water, make sure you are choosing ones with the smallest ingredients lists that you can. Also make sure to avoid coconut water with added sugar or artificial sweeteners!

What Are The Benefits Of Drinking Coconut Water?

What Are The Benefits Of Drinking Coconut Water
There are so many benefits of drinking coconut water. We will list below some of the major benefits that everyone should know about.


We all need to drink enough fluids each day to keep ourselves hydrated. And no, I am not talking about coffee or sodas here. Coconut water is around 95% water which makes it super hydrating.

Contains Potassium

Coconut water also contains potassium which is awesome. In fact, each serving of coconut water is around 13% of your daily needs. Potassium is an electrolyte which stimulates muscles and nerves throughout our bodies and it gets super depleted when you sweat, so hence why coconut water makes such a great sports drink alternative.

Contains Magnesium

The majority of Americans (more than 70%) do not consume enough magnesium in their current day to day lives. However, consuming the recommended magnesium amount can really help you energy levels as well as protect blood vessels in your heart (most common area for heart disease).

Has Antioxidants

It is so important for all of us to consume antioxidants. And coconut water has them too! Why are antioxidants important? Well, when our cells use oxygen they can cause cellular damage caused by free radicals. And what antioxidants do is repair the damage done by these free radicals. So very important!

Tastes Great

Not only is there so many benefits of fresh coconut water, but it also taste great. If you are trying it out for the first time, I would recommend having it chilled or mixing it into a smoothie like the recipe below!

East To Make Recipes With Coconut Water
It is also super easy to make recipes with coconut water. Pretty much anytime you use water in your cooking such as for steaming your vegetables in your stir-fry, you can substitute the water for coconut water. Next time you have a glass of water, you could substitute it for a glass of coconut water. Or next time you make a smoothie, you can use coconut water as your base.
One of my fav smoothie recipes where I love to use coconut water is my Tropical Sunrise Smoothie Recipe Below! Just add all the ingredients together and blend!

Tropical Sunrise Smoothie Recipe


  • 100g Pineapple
  • 250ml Coconut Water (1 cup)
  • 150ml Orange Juice (approx. 1.5 oranges)
  • 80ml Lemon Juice (approx. 2 lemons)
  • 3g Himalayan Salt

Macros per large smoothie: Calories 190.9, Carbohydrate 43.5g, Sugar 31.4g, Fiber 1.7g, Protein 2.4g, Fat 1.2g

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Hi, I'm Karen and I work with busy people just like you every day to help them boost energy levels, lose weight, clear up their skin and improve their health through finding the right foods that work for their unique body. My 1-on-1 and group health coaching programs focus on a customized plan for you that fits into your lifestyle and is right for your body. We focus on whole foods and building sustainable habits to transform your life. No dieting, no scales and no feeling deprived. Ready to embrace healthy eating and feel better in your body? Ready to stop feeling tired all the time? Come over and say hello in the Real Energy Food Facebook Group

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