The effect of coconut water consumption on exercise endurance in healthy individuals: A systematic review

Background: Physical activity increases energy expenditure and can lead to dehydration and fatigue. To counteract this, fluid intake is crucial. While commercial sports drinks are widely used, natural alternatives like coconut water remain underutilized. This review investigates the efficacy of coconut water in improving stamina during exercise. 

Objective: To analyse the impact of coconut water consumption on physical endurance in healthy individuals. 

Methods: A systematic review was conducted using PubMed and Google Scholar databases. Studies published from 2000 onwards were screened based on eligibility criteria using the Mixed Methods Appraisal Tool (MMAT) 2018. The primary outcome was endurance measured through VO₂ max or exercise duration. 

Results: Three eligible studies involving athletes and non-athletes aged 13–30 years were included. All reported a significant improvement in VO₂ max or endurance following coconut water consumption compared to mineral water or commercial sports drinks. The addition of sugar to coconut water showed no added benefit. Coconut water outperformed other beverages in fluid retention and was well-tolerated with minimal gastrointestinal side effects. 

Conclusion: Coconut water effectively improves exercise stamina and VO₂ max in healthy individuals, suggesting its potential as a natural, well-tolerated alternative to commercial sports drinks.