Coconut water comes from young green coconuts. Its natural electrolytes include potassium, sodium, and magnesium. These help your body keep fluids in balance. Some products called coconut powder or flakes are made from the meat or the water.
People reach for it after exercise or when mildly dehydrated. The light natural sugars give you a quick energy boost. You can drink it straight or blend it into smoothies.
One cup a day is common, whether you sip it from a bottle or mix it from powder. Coconut flakes also show up as a snack or tossed into recipes.
Watch out if you have kidney issues or take blood pressure drugs. The potassium load can add up. Talk with your healthcare provider if either applies to you.