Coconut water is a popular way to stay cool and hydrated during hot weather but doctors warn that drinking too much can cause low blood pressure, bloating, high blood sugar, electrolyte imbalances and kidney strain.
According to Dr. Huynh Tan Vu of University Medical Center HCMC the fresh coconut water is 95 percent water and rich in electrolytes. A 240 ml glass contains up to 600 mg of potassium along with calcium, magnesium and sodium helping with hydration, post-exercise recovery and digestion. With just 46 calories and 10 grams of natural sugar also it is often seen as a healthier alternative to sugary soft drinks.
However, Dr. Vu cautions that coconut water cannot replace plain water. Drinking too much in a day can lead to a mineral overload and disrupt the body's electrolyte balance.
Dr. Nguyen Thi Son, his colleague, recommends limiting intake to 2–3 coconuts a week, or about 500 ml per serving. Exceeding this can cause bloating, water retention and fluctuations in potassium and sodium levels which may slow heart function, cause irregular heartbeat or in severe cases, lead to cardiac arrest.
Overconsumption also increases urination and forcing the kidneys to work harder and potentially affecting kidney function over time.
Experts advise caution for certain groups: people with "cold" body constitutions may experience worsened digestive issues; kidney failure patients should watch potassium and sodium intake of hypertension patients risk excessive blood pressure drops and diabetics should monitor sugar intake. Drinking coconut water at night may also disrupt digestion and sleep.
Doctors recommend moderation and advise anyone with underlying health conditions to consult a physician before regular consumption.
