Healthy Coconut Sport Drink

March 23, 2016 Debbie Bowman

By Debbie Bowman, 

Registered Holistic Nutritionist for Edible Island Whole Foods Market



Whether you’re a serious athlete or a recreational exerciser, it’s important to make sure you stay hydrated before, during, and after exercise, especially during the hot summer when we are likely to lose even more fluid through increased perspiration.  For workouts that last less than an hour, simple water is all one needs to stay hydrated, but for longer workouts it's important to replace lost electrolytes.  A great way to do just that is to reach for a bottle of coconut water.


Called noelani, or dew from heaven by Hawaiians, coconut water is fat-free, cholesterol-free and full of the electrolytes: sodium, magnesium, calcium, potassium and phosphorus.  It's also loaded with B vitamins and additional minerals such as selenium, zinc and iodine.  Coconut water naturally contains about 11 or 12 grams of sugar, which adds up to about 50 or 60 calories per serving.


For an alternative to the highly sweetened and artificially colored sports drinks on the market try this delicious recipe that uses coconut water as its base.


DIY Electrolyte Replacement Drink


3 cups coconut water

1/4 cup freshly squeezed lemon juice

1/4 cup freshly squeezed lime juice

2 cups water

1/8 teaspoon sea salt

2 Tablespoons honey


Mix in a blender and enjoy.