Remember Grandma’s Rule: “Too Much of Anything Is Bad” – Yes, Even Coconut Water!
We all love a refreshing glass of coconut water on a hot summer day, but exceeding the safe daily consumption can turn the tables, making it harmful. Coconut water side effects include electrolyte imbalances, high blood sugar, kidney issues, etc. So, before you enjoy that next glass, highlight the rule, “ Moderation is key to keeping coconut water a healthy treat.”
Remember to Link the Coconut Water Nutrient Profile to Side Effects!
According to USDA, 1 cup (240g) of coconut water contains;
| Nutrients | Quantity |
| Energy | 45.6 Kcal |
| Water | 228 g |
| Carbohydrates | 8.9 g |
| Total Sugar | 6.26 g |
| Potassium | 600 mg |
| Sodium | 252 mg |
How Much Coconut Water Per Day is Safe?
There is no set guideline for how much coconut water is too much in a day. However, it is recommended that you avoid drinking more than two coconuts’ water in a day. Consuming more than the safe limits can result in acute to chronic coconut juice side effects.
Side Effects of Coconut Water
Coconut water is known as “Magic Drink” due to its hydrating properties and unlimited health benefits. However, taking too much can cause you to experience side effects from coconut juice.
Have a sneak peek at a few of them;
1. Cause Electrolyte imbalance
Coconut water contains a fairly high amount of potassium. Excessive consumption leads to hyperkalemia, an electrolyte imbalance that causes irregular heartbeat, muscle weakness, and even cardiac arrest. Research studies have reported case studies highlighting an individual’s death due to the hyperkalemic effect of coconut water.
Protip: Be extra cautious if you are taking diuretics or are suffering from chronic kidney disease.
2. Increase Blood Sugar Levels
Due to its high sugar content, coconut juice has side effects related to diabetes. One cup of coconut water contains almost 6.2 g of sugar and 8.9 g of carbohydrates, both of which directly increase blood sugar levels. The high caloric content further contributes to the adverse effects of high blood sugar related to coconut water. Studies indicate that the risk of hyperkalemia is also increased in diabetics.
Tip: Use Lemon Ginger Tea to regulate your blood sugar if you are experiencing a sugar spike due to a coconut juice glass.
3. Causes Low Blood Pressure
Blood pressure is regulated by the serum sodium and potassium balance; both electrolytes are richly present in coconut water. The high potassium levels can lower blood pressure, resulting in fainting and dizziness. If you are taking antihypertensives, consult with your nutritionist before drinking coconut water, as it can lower your BP further.
Fact Check! Coconut water is different from coconut or coconut oil. Coconut oil is an antibacterial and has unlimited health benefits.
4. Can Interact with Medicines
Coconut water side effects also include its interaction with several medications, including ACE inhibitors, beta-blockers, and diuretics, all of which affect potassium levels. This food-drug interaction can increase or decrease the desired effects of the medicines.
5. Results in Hormonal Imbalance
Limited evidence suggests that excessive coconut water consumption could result in hormonal imbalance. This is particularly common in people with endocrine disorders or those taking hormone-regulating medications. A hormone-balancing diet coupled with coconut water can reduce the severity of this side effect.
Did you Know? Coconut water side effects include sexual hormone imbalances.
6. Allergies and Digestive Issues
Coconut water is generally safe for most people, but those allergic to nuts should avoid as it may trigger allergic reactions. People with weak GIT can experience bloating, weight gain, or stomach distress due to coconut water overconsumption.
7. Potentiate Kidney Issues
High potassium content is the main culprit behind coconut juice’s side effects. The impaired kidney can not filter excess potassium from the serum, resulting in its buildup to dangerously high levels, which further increases the intensity of the kidney diseases.
Who Should Avoid Drinking Coconut Water?
Coconut water is contraindicated for the following
- Pregnant women in their first trimester
- People with sleep disturbances
- Those allergic to nuts
- Chronic kidney patients
When to See a Doctor?
If you experience severe diarrhea, vomiting, dizziness, or any other side effect that gets worse- it is an indication that you need a professional consultation. If you are taking any medication, monitor your blood sugar and blood pressure regularly to avoid any fatal consequences.
Concluding Coconut Water Side Effects
Coconut water is a nutritious drink and is at the top of the list, especially during summer. Over drinking of coconut juice can result in long and short term side effects affecting the kidneys, blood pressure, hormones, and digestive system. The key here is to consult your nutritionist to decide on the safe consumption of coconut water in a day.
FAQs
What are the side effects of drinking coconut water on an empty stomach?
Drinking coconut water on an empty stomach can result in blood sugar spikes, especially in people with diabetes. Therefore, it is recommended to avoid drinking it early in the morning or before meals.
Is it OK to drink coconut water daily?
Once known for their excessive benefits, drinking coconut water daily in large quantities can increase the risk of side effects.
Why do I feel dizzy after drinking coconut water?
Coconut water can decrease blood sugar levels, resulting in symptoms like dizziness, fainting, and low heart rate. The symptoms are more prominent in people with CKD or hypotension.
