Rehydration After Exercise-Induced Fluid Losses: Comparing Flavored Water, Coconut Water, and Carbohydrate-Electrolyte Sports Beverage

Bell, SK and Spriet, LL. Rehydration following exercise-induced fluid losses: comparing flavored water, coconut water, and carbohydrate-electrolyte sports beverage. J Strength Cond Res 40(4): 431-438, 2026-Effective fluid volume and electrolyte replacement after exercise is essential to rehydration and optimal athletic performance. Despite coconut water's (CW) inherently high electrolyte content, there is still limited supporting evidence on its use and rehydration efficacy. The following study investigated the rehydration efficacy and palatability of natural CW compared with flavored water (FW) and carbohydrate-electrolyte sports (CES) beverage, after exercise-induced dehydration. During this randomized, single-blind, cross-over study, 8 recreational athletes (7 men, 1 woman; 22.3 ± 0.4 years and 48.2 ± 2.2 ml min kg -1 V̇ o2 max), cycled at 70% V̇ o2 max for 60 minutes until dehydrated by 1.36 ± 0.1% (1.07 ± 0.1 kg) of initial body mass (BM). During separate trials, subjects ingested 1 of 3 electrolyte beverages: FW, CW, or CES in volumes equivalent to 150% of BM lost. Hydration status was assessed with body mass measures and urine volume collections. Perceptual measures of beverage saltiness, thirst, and nausea were recorded using a 5-point Fluid Sensation Scale. After rehydration, FW produced statistically greater total urine output (530 ± 119.2 ml) compared with CW (170 ± 35.8 ml) and CES (170 ± 35.8 ml), p < 0.05. Subjects retained the greatest fluid volume with CW, but fluid status post rehydration was statistically insignificant between all beverages ( p > 0.05). Perceived thirst was significantly greater for FW and CES at 0 minutes of rehydration ( p < 0.05), while saltiness and nausea were insignificantly different between trials ( p > 0.05). This study demonstrated that potassium-rich CW as a natural electrolyte rehydration alternative is equally effective in rehydration and palatability as the commercial CES drink, after moderate-to-high intensity exercise, despite having lower sodium concentrations.