Quick Answers
Yes, you can drink coconut water at night. Coconut water is low in calories and fat and contains electrolytes that can help with hydration. Some potential benefits of drinking coconut water at night include:
- May promote sleep due to the magnesium content
- May help prevent muscle cramps due to the potassium content
- May support hydration and replenish electrolytes lost during the day
However, there are also some potential downsides to consider:
- Contains natural sugars that may disrupt sleep if consumed too close to bedtime
- Large amounts could lead to excess calories and weight gain
- Frequent bathroom trips overnight if you drink a lot
What is Coconut Water?
Coconut water is the clear, nutritious liquid found inside young, green coconuts. It should not be confused with coconut milk, which is made by grating coconut meat and soaking it in hot water.
Coconut water is naturally fat-free, low in calories and contains electrolytes including:
- Potassium – An essential mineral that supports heart health and muscle function.
- Magnesium – Supports bone health, sleep, immunity and energy levels.
- Sodium – Important for fluid balance and nerve transmission.
- Calcium – Needed for strong bones and teeth.
- Phosphorus – Plays a role in bone formation.
It also provides antioxidants, amino acids, enzymes, B vitamins and vitamin C. The electrolyte composition is similar to human plasma, so it has been used intravenously to treat dehydration in emergency situations.
Potential Benefits of Drinking Coconut Water at Night
May Help Promote Sleep
Coconut water contains magnesium, which is a mineral that most people do not get enough of. Consuming magnesium before bed is linked to improving sleep quality, sleep time and reducing insomnia.
One study found adults with insomnia who took a supplement containing 225 mg magnesium slept significantly better than a control group. Coconut water has about 60 mg magnesium per 1 cup serving.
Could Help Prevent Muscle Cramps
Muscle cramps that happen overnight can disrupt sleep. Coconut water is high in potassium, which can help prevent these painful spasms.
One study gave coconut water to elderly patients prone to muscle cramps at night. Drinking one small packet before bed reduced the occurrence of night time leg cramps.
May Help Hydrate and Replenish Electrolytes
Coconut water has been found to be very hydrating and replace fluids and electrolytes after exercise better than plain water or sports drinks.
Consuming it in the evening could potentially promote hydration and help replenish electrolytes lost during the day.
Low in Calories and Fat
Compared to other beverages like juice, soda or sports drinks, coconut water is relatively low in calories and fat.
One cup contains only 46 calories and 0.5 grams of fat. This makes it a good option if you’re watching your calorie or fat intake, especially before bed.
Potential Downsides to Drinking Coconut Water at Night
Contains Natural Sugars
Coconut water contains natural sugars. Consuming sugar and carbs too close to bedtime can reduce sleep quality and make it harder to fall asleep.
One study found drinking a sugary beverage 30 minutes before bed significantly reduced slow wave sleep, which is the deep, restorative stage of sleep.
So if you have sugar sensitivity or sleep issues, you may want to limit coconut water in the hours right before bed.
Frequent Bathroom Trips
Drinking large amounts of any fluid before bed can lead to frequent bathroom trips, which can disrupt sleep multiple times throughout the night.
It’s best to limit your fluid intake 1-2 hours before bed to help prevent this. If you tend to wake up multiple times to urinate, drinking less in the evening can help.
Potential Weight Gain
Although lower in calories than many beverages, coconut water still provides 46 calories per cup. Drinking large amounts, especially in addition to your usual food intake, may lead to excess calorie consumption.
One study found overweight adolescents who consumed coconut water 6 times per week gained more weight and belly fat over 12 weeks compared to non-consumers.
To prevent weight gain, stick to moderate portions of coconut water and other caloric beverages.
Who Should Limit or Avoid Coconut Water at Night?
Certain individuals may want to limit or avoid drinking coconut water during evening hours, including:
- Those sensitive to sugar or carbs before bed – Stick to small portions early in the evening.
- People with recurrent UTIs – Coconut water contains sugars that may feed UTI-causing bacteria.
- Those with irritable bowel syndrome (IBS) – Some people report intestinal upset from coconut products.
- Anyone limiting potassium intake – Coconut water is high in potassium, which some people with kidney issues need to limit.
- People watching calories/sugar – Watch portions to prevent excess calorie intake.
Pregnant and breastfeeding women have no special precautions regarding coconut water. However, check with your healthcare provider about your specific fluid needs.
Tips for Drinking Coconut Water at Night
Here are some tips to get the benefits of coconut water before bedtime while minimizing potential downsides:
- Consume it 2+ hours before bed – This gives time for the fluid to pass through before sleep.
- Set a cut-off time in the evening for fluids to prevent overnight bathroom trips.
- Stick to 1 cup or less to limit calories and sugar intake.
- Avoid combining it with other sugary foods/drinks that could disrupt sleep.
- If you have sleep issues, experiment by avoiding it for 1-2 weeks to see if sleep improves.
- Buy unsweetened varieties or dilute with water to reduce sugar content.
How Much Coconut Water is Safe to Drink Per Day?
There are no official guidelines for how much coconut water to drink per day. However, most experts consider 1-3 cups to be a reasonable and safe amount.
The appropriate amount can vary based on factors like your activity level, health conditions, medications and diet. Diuretic drugs and very low-carb or low-calorie diets may decrease the amount your body can handle.
Moderation is key, as drinking too much could lead to diarrhea, electrolyte imbalances or hyperhydration.
Here are some general coconut water intake recommendations:
| Group | Recommended Intake |
|---|---|
| Average healthy adult | 1-3 cups per day |
| Endurance athletes | Up to 4 cups per day |
| Children | Not more than 1 cup per day |
| Pregnant/breastfeeding women | No more than 3 cups per day |
Listen to your body and decrease your intake if you experience any bloating, diarrhea or other digestive issues after drinking coconut water.
Coconut Water vs. Coconut Milk vs. Coconut Meat
Coconut water, coconut milk and coconut meat come from the internal fruit of coconuts. Here’s how they compare:
| Type | Where it Comes From | Taste | Uses |
|---|---|---|---|
| Coconut water | The clear liquid from inside young, green coconuts. | Sweet, slightly nutty taste. | Drinking, smoothies, chia pudding, vinaigrettes. |
| Coconut milk | Produced by grating coconut meat and soaking in hot water. | Rich, creamy texture with coconut flavor. | Curries, soups, baked goods, coffee creamer. |
| Coconut meat | The white flesh inside a mature coconut. | Firm texture, mildly sweet coconut flavor. | Eaten raw, dried for coconut chips, added to recipes. |
Coconut water is naturally low in fat and calories compared to coconut milk and coconut meat.
How to Choose the Best Coconut Water
Here are some tips for choosing a high-quality coconut water:
- Opt for raw/unpasteurized: This preserves more nutrients but has a shorter shelf life.
- Avoid added sugars: Check labels and select unsweetened varieties.
- Go for organic: Organic coconuts are grown without pesticides.
- Choose cloudy varieties: Cloudier coconut water tends to be less processed.
- Avoid flavors: Flavored versions often have added sugar.
- Select Tetra Pak or glass: These packaging types are shelf-stable yet eco-friendly.
- Refrigerate after opening: Keep opened coconut water refrigerated and use within 5-7 days.
Higher quality, less processed coconut water will contain more nutrients and be free of unhealthy additives.
Simple Recipes with Coconut Water
Coconut water is very versatile in recipes. Here are some simple ways to use it:
Coconut Water Smoothie
Ingredients:
- 1 cup coconut water
- 1 banana
- 1/2 cup frozen mango chunks
- 1/4 cup Greek yogurt
- 1 Tbsp honey or maple syrup, optional
Instructions:
- Add all ingredients to a blender.
- Blend until smooth.
- Pour into a glass and enjoy!
Chia Pudding with Coconut Water
Ingredients:
- 3/4 cup coconut water
- 1/4 cup chia seeds
- 1 tsp vanilla extract
- Pinch of cinnamon
- Fresh fruit like mango or berries
Instructions:
- Whisk coconut water, chia seeds, vanilla and cinnamon together in a bowl.
- Refrigerate for at least 2-3 hours until thickened.
- Top with fresh fruit before serving.
Coconut Chicken Curry
Ingredients:
- 1 lb boneless skinless chicken breasts, cubed
- 1 onion, diced
- 3 cloves garlic, minced
- 1 Tbsp curry powder
- 1 cup coconut water
- 1 13.5 oz can full-fat coconut milk
- 1/2 cup frozen peas
- Salt and pepper to taste
- Cooked rice for serving
Instructions:
- In a pan over medium heat, cook chicken until no longer pink.
- Add onion and garlic and cook 2-3 minutes until fragrant.
- Stir in curry powder, then add coconut water and coconut milk.
- Simmer 10-15 minutes until sauce thickens.
- Add frozen peas and warm through.
- Season with salt and pepper.
- Serve over cooked rice.
Conclusion
Drinking coconut water at night can be healthy and hydrating if consumed in moderation. The nutrients it provides may help with sleep, muscle cramps and electrolyte balance.
However, having it too close to bedtime or in large amounts could be counterproductive for sleep and weight management. Those with digestive issues may also want to avoid it.
Stick to 1 cup or less, at least 2 hours before bed for the best chance at reaping benefits. Be sure to buy unsweetened varieties and stay mindful of your overall calorie and sugar intake.