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Coconut water: healthy, full of minerals and deliciously refreshing

Coconut in sport

General about the coconut

The brown miracle fruit has now become world famous. But where does the coconut with its delicious coconut water actually come from?

Unfortunately, this is not quite clear, because the coconuts grow, as is well known, near the sea. This can cause them to fall into the water and drift across the ocean for miles. In the process, the coconut manages to remain germinable.

The location where a coconut was found does not therefore necessarily tell us anything about where it was originally grown. However, it is believed that the coconut comes from Melanesia. Melanesia is a tropical archipelago in the South Pacific.

There are now coconut crops in Indonesia, Sri Lanka, Malaysia, Brazil in the Philippines and many other tropical areas.

This is how the coconut is built

The outermost, waterproof skin is green or light brown and is removed immediately after harvest. Underneath is the dry fibrous layer that covers the hard shell. The shell is barely half a centimeter thick, but extremely hard.

If you manage to crack the hard shell, you get to the delicious coconut meat, in the middle of which you will find the coconut water. The younger the coconut, the more  coconut water it contains.

A young, green coconut contains almost a liter of liquid inside. The “water” tastes rather sweet, unlike the pulp.

If you taste the flesh of the coconut, the name makes perfect sense. The flesh of the coconut actually resembles a nut in taste.

From a botanical point of view, however, the name is somewhat confusing. Thus, the coconut does not belong to the nuts, but to the fruits – namely to the group of drupes.

Vitamins in coconut

However, coconut can do more than just taste good. The stone fruit has a lot of vitamins in appreciable quantities. Especially vitamin C, which acts as an antioxidant, is found in high quantities.


Value per 100 g

Vitamin B1 (thiamine)

61 μg

Vitamin B2 (riboflavin)

8 μg

Niacin (vitamin B3)

380 μg

Vitamin B5 (pantothenic acid)

200 μg

Vitamin B6 (pyridoxine)

60 μg

Biotin (vitamin B7)

12 μg

Folic acid (vitamin B9)

30 μg

Vitamin C

2000 μg

Vitamin E (alpha-tocopherol)

700 μg

Antioxidants like vitamin C protect your body from free radicals. These arise in stress reactions e.g. during physical stress such as in training.

And coconut water also contains vitamin C – and much more!

The most important minerals in coconut water  


Value per 100 g


20 mg


379 mg


39 mg


35 mg


94 mg

Besides magnesium and calcium, which are important for muscles, coconut water also offers vitamin C, iron, zinc and manganese. These are all nutrients that are not only important for your performance, but also strengthen your immune system.

Coconut water not only helps you as an athlete to stay hydrated, but also provides you with important minerals.

The many uses of the coconut

Coconut oil, coconut flakes, coconut blossom sugar, coconut flour, coconut milk and coconut water, are all products that the coconut gives.

The fat content of the copra – as the coconut meat is called – is particularly high at 63-70%. Coconut water, on the other hand, is often called a slimming agent because it is low in calories.

For this reason, you must also be careful not to confuse the coconut milk with the coconut water! This often happens, but it is important to avoid it. 

Coconut milk is obtained from the pulp of the coconut. As mentioned, this is very rich in fat and is processed into a creamy, thick liquid. Although it makes an excellent Pina Colada, the milk can hardly be called a slimming agent.

The coconut water, on the other hand, is almost fat-free.

Coconut water as a sports drink

In Hawaii, the clear liquid of the coconut is also called “noelani”. This could be translated as “freshness of the sky.” We say: The Hawaiians know what they are talking about.

Coconut water not only has a wonderfully fresh effect, but is also rich in minerals and vitamins. Also, the ratio of nutrients is ideal, which makes coconut water an excellent sports drink – alone or as a special ingredient.

Especially at high outdoor temperatures, sports products with added coconut water are suitable. 

For this reason, we have relied on the power of POWER CARB HEAT on the power of the coconut.

POWER CARB HEAT is a carbohydrate drink that allows you to consume up to 80g of carbohydrates per hour, and is additionally enriched with real coconut water powder.

Thus, you will not only be supplied with carbohydrates, but also with valuable minerals. So it’s perfect for intense workouts and/or competitions on hot days.

Here, coconut water can ensure that the risk of dehydration is minimized due to a good stomach tolerance and delicious taste.

Our sports nutrition product with real coconut water powder

Learn more & taste

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