If participating in a Whole30 program has you thinking you are stuck drinking water for the next 30 days, think again. While on Whole30 Coconut water can be enjoyed and is an excellent source of hydration during and after exercising. Often called “Mother Nature’s Sports Drink.”

What is coconut water?

Coconut water is the clear liquid found in the center of a young green coconut. 

It is refreshing, tastes great (slightly sweet with a nutty flavor), and loaded with nutrients. It is also a good source of fiber, vitamins, and minerals. 

Coconut water is a naturally sweetened “fruit juice.” However, many brands flavor their coconut water with fruit juices, artificial flavors, and added sugars. Be sure to read the labels to confirm that you are drinking 100% coconut water with only pure fruit juice added to ensure that it is Whole30 coconut water and compliant with all Whole30 Rules.

Health Benefits of Coconut Water

Natural Electrolytes – coconut water contains natural electrolytes that help to restore hydration. It is a great replacement for other sports drinks that contain added sugar, food dyes and chemical flavorings.  

Low calorie – coconut water contains 45 calories per 1 cup, and is lower in sugar and carbohydrates than most juices.  

Potassium – Potassium is an essential mineral that benefits the bodies cardiovascular system, bone and muscle maintenance and kidney health. 1 cup of coconut water contains as much potassium as one banana! 

Antioxidants – Coconut water is full of antioxidants which help protect cells and reverse damage from free radicals.

Amino Acids – Amino acids are know as the bodies “building blocks” of protein. They are involved in almost every system in the body.  

Calcium and Magnesium – Calcium and Magnesium are essential for a body’s bone strength, and can also aid overall immunity, quality of sleep and organ function. 

Can you have coconut water on Whole30?

Coconut water is technically Whole30 compliant, but this is really up to you! If you find you’re using it as a crutch or replacement for the sugary drinks you’re used to drinking, I would say no… For me personally, It’s so packed with electrolytes, I occasionally enjoy coconut water after a tough workout and love the flavor.

Whole30 Coconut Water Brands (Compliant)

There are no officially Whole30 Approved coconut water brands, but the brands below are Whole30 compliant.

Amy & Brian Original Coconut Water 

Vita Coco Organic Coconut Water, Original 

Zola 100% Natural Coconut Water 

O.N.E. Pure Coconut Water 

Harmless Harvest Organic Coconut Water

Pure Brazilian 100% Raw Coconut Water 

Wai Koko 100% Pure Coconut Water 

Taste Nirvana Real Coconut Water

365 Whole Foods Market Coconut Water  

C2O Pure Coconut Water

Simple Truth Organic Coconut Water, Original

Coco Joy Coconut Water

Brands that are NOT Whole30 Compliant:

[This list is not exhaustive]

Goya (sugar) 

Bai Coconut Flavored Waters (erythritol, Stevia extract)

As always, be sure to read the labels to verify that there is no additional sugar added to the coconut water and remember that there is no substitute for a tall glass of water.

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