Can I Drink Coconut Water While Pregnant?

Absolutely! Coconut water is a safe and hydrating beverage for most pregnant women. It combines gentle flavors, natural electrolytes, and mild nutrition, all without the additives found in most juices, sports drinks or sodas.

Let’s dive into what makes “coconut water while pregnant” such a delicious and thirst-quenching choice for expectant moms.

Why Coconut Water Is Popular During Pregnancy

Coconut water is the clear liquid found inside young, green coconuts. Unlike coconut milk (made from the meat), this refreshing drink hydrates without excess calories or added sugar. A longtime staple in Caribbean and South American countries, its popularity has grown in the US over the past decade and for good reason. 

Natural source of hydration

It’s ~95% water, but low in calories and fat. Coconut water can help replenish fluids and electrolytes lost during the day. If you live in a hot climate or you're exercising, coconut water is a great natural alternative to post-workout sports drinks, which are often full of sugar.

High in potassium, magnesium, and sodium (electrolytes)

Coconut water is rich in beneficial electrolytes like potassium, sodium, and magnesium. Its especially high potassium content is a major plus—most people in the U.S. don’t get enough of this essential mineral. The average intake is around 2,490 mg per day, falling short of the recommended 2,600 mg for women.

Is It Safe to Drink Coconut Water During Pregnancy?

Yes, when consumed in moderation, coconut water is safe for pregnant women to drink. One consideration is the electrolyte content. Because coconut water is rich in electrolytes, excessive consumption can disrupt mineral balance. Stick to about 1–2 cups a day unless directed otherwise by your healthcare provider.

If you feel extra thirsty, add plain water as well; don’t rely solely on coconut water for your daily fluid intake.

5 Key Benefits of Coconut Water While Pregnant

One of the reasons for coconut water’s explosive popularity is the benefits people claim it has. We won’t say it’s a miracle beverage, but there’s evidence that coconut water has some pretty great wellness benefits.

1. Hydration & Electrolyte Replenishment

You need to stay hydrated during pregnancy to support blood volume, amniotic fluid, and the baby's nourishment. Coconut water offers hydration plus electrolytes, making it an excellent option, provided you enjoy it in moderation.

2. Morning Sickness Relief

Nausea and vomiting can leave you dehydrated and exhausted. Adequate hydration can help alleviate these symptoms. Additionally, if water alone triggers your nausea, you may be able to stomach coconut water better, helping replace the nutrients you’re losing.

3. Mineral Support for Mom & Baby

Minerals and nutrient needs increase drastically during pregnancy, so you’ll need all the help you can get. Coconut water contains trace amounts of vitamins and even possibly antioxidants, which help fight free radicals. 

4. Provides a Natural Energy Boost

With natural sugars, electrolytes, and B vitamins, coconut water provides a refreshing energy boost, typically without the sugar crashes.

5. Aids Digestion & Relieves Constipation

Pregnancy slows down digestion, and constipation is a common issue for many. Coconut water’s enzymes and fiber may naturally support digestion and aid in gentle bowel movements, without laxatives

Potential Side Effects And When to Be Cautious

Yes, you can have too much of a good thing. Keep an eye on the following if you’re regularly consuming coconut water:

• Too much sugar or calories: Natural sugars can add up, stay within 1–2 cups/day unless allowed more by your provider.
• High potassium risk: If you're taking blood pressure medication or have kidney issues, consuming too much potassium may have adverse health effects. Check with your provider to be on the safe side.
• Mild diuretic effect: There’s evidence that coconut water is a mild diuretic. Balance your consumption with enough plain water to avoid dehydration.
• Gut sensitivity: Due to its mild laxative effect, too much coconut water may cause diarrhea in some women.

The safest approach is to enjoy coconut water in moderation. Do not consume more than 1-2 cups per day and balance it with plenty of plain water. 

Tips for Choosing, Drinking and Storing Coconut Water

Yes, it’s water, but there are some considerations when it comes to choosing which coconut water to consume:

• Opt for fresh-from-green-coconut varieties and avoid added sugars. Some brands may add flavoring or other additives; therefore, always check the label.
• Unlike regular water, coconut water should be stored in the fridge after opening and consumed within 1-2 days for optimal quality. However, you should be fine to drink it within 5-7 days. You can also freeze coconut water for later consumption.
• You can jazz up your coconut water by adding a squeeze of lime, freeze it into popsicles, or even add it to a mocktail for a refreshing Caribbean-themed treat!

FAQ

Is coconut water good for pregnancy?

Coconut water is a low-sugar, low-calorie, hydrating beverage that has electrolytes and trace amounts of nutrients, so it’s a great alternative to plain water when enjoyed in moderation. 

Can I drink coconut water while pregnant?

Yes, you can enjoy about 1-2 cups per day, as long as you balance it with plain water so you maintain your electrolyte balance.

Is it safe if I have gestational diabetes?

If you are watching your sugar intake for any reason, opt for low-sugar or plain varieties of coconut water and confirm with your healthcare provider that it’s okay to add it to your diet.

How much coconut water can I drink per day while pregnant?

No more than one cup per day unless otherwise instructed by your healthcare provider.

Our Final Thoughts on Coconut Water as a Pregnancy Hydration Option

Drinking coconut water while pregnant can be a delicious, healthy way to hydrate, ease nausea, and support your body gently. It's not a cure-all, but when used mindfully, it's a refreshing addition to your prenatal routine.

Just remember:

• Stick to 1 cup per day
• Go for unsweetened brands and ensure you are safely consuming and storing your coconut water
• Pair with water, a nutrient-dense diet, prenatal vitamins and the care and supervision of a healthcare provider
• If you're high-risk or unsure, check in with your provider first

Pregnancy is your superpower. With coconut water in moderation, you're just adding another gentle tool to support you and your growing baby’s well-being.