Expert Advice On Choosing Between Coconut Or Lemon Water To Beat The Summer Heat

As the summer heat bears down, staying hydrated becomes quite necessary for maintaining health and vitality for people of all ages. While water is the ultimate hydrator, many turn to flavoured alternatives like coconut water and lemon water for a refreshing twist. But which one is the best for you? Let’s hear from two experts to weigh in on this debate that will let you know more about this interesting topic:

Expert 1: Dr Latha Sashi, Chief Nutritionist and Head, Dept. of Clinical Nutrition and Dietetics, Fernandez Hospital

Benefits of Coconut Water

1. Coconut water, often hailed as nature's sports drink, is a powerhouse of electrolytes such as potassium, sodium, magnesium, and calcium. These minerals are essential for regulating fluid balance and muscle function, especially critical when heat and sweat deplete the body’s reserves. With about 45 to 60 calories per 200 millilitres, coconut water offers a low-calorie alternative to commercial hydrating beverages.

2. Rich in a blend of nutrients, coconut water owes its benefits to a unique composition of sugars, vitamins, and amino acids, which increase in concentration as the coconut matures. Notably, it boasts a high water content of 95.5 percent, while the remainder is a mix of fats, amino acids, vitamin B complex, and other enzymes that synergistically aid in hydration.

3. It’s a drink that demands freshness due to its tendency to deteriorate upon exposure to air, losing its beneficial properties rapidly. In the context of pregnancy, a moderate intake of fresh coconut water can be particularly advantageous, providing relief from morning sickness and supporting foetal health.

Benefits of Lemon Water

As per Dr Latha Sashi, Chief Nutritionist and Head, Dept. of Clinical Nutrition and Dietetics, Fernandez Hospital, “Lemon water offers a zesty twist to hydration, enhancing both the flavour and the nutrient profile of plain water. It's a well-known fact that lemons are a rich source of vitamin C, an antioxidant that bolsters the immune system and combats oxidative stress, a common concern during prolonged sun exposure.

What's more, lemon water carries alkalising effects, which have been suggested to balance the body’s pH levels, contributing to overall vitality. Unlike coconut water, the calorie content in lemon water is variable, largely depending on the addition of sweeteners like sugar or honey.”

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Expert 2: Abhilasha V, Chief Clinical Nutritionist, Cloudnine Group of Hospitals, Bengaluru

When deciding between coconut water and lemon water for hydration in summer, consider the following factors:

Activity Level: If you're engaging in intense physical activity or sweating heavily, coconut water's electrolyte composition may be more beneficial for rehydration.

Preference: Taste preference plays a significant role in hydration. Some individuals prefer the sweet and nutty taste of coconut water, while others enjoy the tangy zest of lemon water.

Nutrient Needs: Coconut water provides a wider array of electrolytes and minerals, while lemon water is a good source of vitamin C. Choose based on your specific nutrient requirements.

Abhilasha V, Chief Clinical Nutritionist, Cloudnine Group of Hospitals, Bengaluru also shared that, “Coconut water and lemon water can be beneficial during pregnancy, it's essential to consume them in moderation and consider individual tolerances and preferences. Some pregnant women may have sensitivities to certain flavours or ingredients. Additionally, pregnant women should always consult their healthcare provider before making significant changes to their diet or fluid intake to ensure it aligns with their specific health needs and pregnancy conditions.”

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Conclusion

Abhilasha V says, “Both coconut water and lemon water offer unique benefits for hydration during the summer months.” Dr Latha Sashi further states, “Coconut water's electrolyte-rich profile makes it an ideal choice for post-exercise rehydration or any activity that induces heavy sweating. Meanwhile, lemon water serves as an immune-boosting refreshment with a generous dose of vitamin C. Incorporating both into your daily routine could provide a comprehensive hydration strategy.”

Stay refreshed and hydrated this summer with coconut and lemon waters while enjoying under the sun, ensuring you make the most of the summer season's delights.

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