Inspiration from Meghan

Coconut Water Benefits + A Lemon Lime Coconut Quench Recipe


Our bodies need hydration no matter what time of year it is. During the hot days of summer, it’s easy to feel the urge to grab a cool drink. During chilly and dry winters, even if we’re not sweating, it’s equally important to stay well hydrated. While plain water is always a good option (especially if we can get it from a local spring), the coconut water benefits are just so fantastic it’s hard to pass it up as a hydration option.

Coconut water is the ultimate in rehydrating beverages. Some even refer to it as nature’s Gatorade (but way better, because it doesn’t have the scary fluorescent colouring, sugar, vegetable oil, and high fructose corn syrup. Whether you’re in the Canadian North, the deep Caribbean South or anywhere in between, coconut water is an awesome addition to any diet.

In Sanskrit, the coconut palm is known as kalpa vriksha, meaning “tree which gives all that is necessary for living.” In tropical climates where coconuts grow, children often drink coconut water with their meals and a snack as children here drink juice boxes. When I visit the Caribbean, I make friends with the locals and ask one of them to scooch up a coconut palm tree and toss a good coconut down to me. (One day, I’ll figure out how to climb up a tree like that!)

Coconut Water benefits

Coconut water is the liquid that comes from a young coconut. As the coconut matures, you’ll find more meat. It’s a rich source of a variety of nutrients, especially the electrolytes potassium, sodium, magnesium, calcium and phosphorus, as well as Vitamin C, some B vitamins, protein, fibre and antioxidants.

You’ve probably heard praise for coconut water as an amazing sports drink, which is definitely true. Coconut water can replace fluids after exercise and while some studies have shown it is equally effective as traditional electrolyte drinks and water, others have proved it is the option that’s easier to tolerate. So, when all things are equal, why not choose the one that won’t give you a stomachache? And, aside from post-exercise, coconut water can also help replace fluids after having diarrhea.

Other healthy coconut water benefits include:

  • Heart HealthIn this study, participants who drank coconut water, as well as a mixture of coconut water and mauby (a tree-bark beverage), experienced a drop in blood pressure.
  • Blood Sugar + Diabetes. Animal studies indicate that coconut water can reduce blood glucose levels and prevent hyperglycemia.
  • Alzheimer’s. This animal study, which noted that young coconut juice has potential estrogenic effects, showed that coconut water may play a role in the prevention and treatment of Alzheimer’s in menopausal women.
  • Anti-Viral. Coconuts have anti-viral, anti-bacterial and anti-fungal properties, which makes them fantastic for disease prevention.

Where to Find Coconut Water

Coconut water can be purchased in the refrigerator section of any health food store, and many grocery stores have fresh coconuts available where you can just poke a straw in and away you go. Opt for raw, fresh coconut water – as many of the boxed version have been pasteurized, which eliminates the nutrient value (not to mention they contain added sugars, flavours and preservatives).

Lemon Lime Coconut Quench Recipe

This is an ideal beverage to replace electrolytes after a workout. It is rich in vitamins and minerals, low in sugar and is easy to drink. Additionally, it works great as a thirst quencher on those hot summer days and is perfect to replenish fluids in the dryness of the winter. Aside from the amazing health benefits of coconut water, this recipe also contains:

Other ways you can adapt this recipe are:

  • For the vegans: replace honey with coconut nectar
  • For the kiddies: freeze and make delicious, healthful popsicles
  • For the pool-side loungers: replace 1/2 cup of water with ice and make a super rad slushy
  • For the drinkers: throw in a little tequila and ice and you’ve got yourself a margarita (though you may want to save the coconut water to take care of the hangover the next day).
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Lemon Lime Coconut Quench

Lemon Lime Coconut Quench

  • Author: Meghan Telpner
  • Total Time: 5 mins
  • Yield: 2 1x


  • 2 Tbsp fresh lemon juice
  • 2 Tbsp fresh lime juice
  • 1 1/2 cups coconut water
  • 1/2 cup water (or more depending on desired concentration)
  • 1 tbsp honey
  • 1/2 tsp grated ginger root
  • Sea salt to taste


  1. Add lemon and lime juice to blender.
  2. Add coconut water, water, honey, ginger and sea salt into blender.
  3. Blend.
  4. Drink up with a smile or keep refrigerated for up to two weeks.
  • Prep Time: 5 mins
  • Category: Drinks + Smoothies

Image: iStock/ThamKC

15 responses to “Coconut Water Benefits + A Lemon Lime Coconut Quench Recipe”

  1. Jock MacDonald says:

    Have you notice a lot of variation in the quality and flavour of coconut water within the same brand? I’m finding that the South Pacific varieties are very inconsistent from one container to the next. South American coconut water seems to be a lot more consistent in taste and quality within the same brands. Particularly in water from Brazil. Perhaps this is due to stricter health laws and consumer protection laws?

    • Meghan Telpner says:

      I think it depends on whether or not the coconut water has been pasteurized. If the coconut water is raw and fresh, it’s possible there would be slight variation, as there may be if you are cracking open a coconut yourself. I also don’t know where you live – perhaps if certain varieties are coming from further away and being stored for longer periods of time that would affect flavour, too.

    • Kofi Adu says:

      Always good for the body

  2. Lily says:

    Hello Meghan..Im from Indonesia..

    Could you have way to make coconut water keep fresh more than one week?

    Thanks before..

    • Meghan Telpner says:

      Hi Lily! This particular recipe will last for about 2 weeks in the fridge. You could also freeze it if you made a large batch and want to keep it fresh for longer. I personally prefer to make smaller batches as desired!

  3. josiane dalcourt says:

    Thank you Meghan for all the wonderful healthy ideas! this coconut water is Fabulous!!!! i didn’t put water in, just the coconut water and also a bit more ginger (im a ginger lover!). Thank you ! thank you xxxx

  4. Victoria Ipri says:

    Meghan, I’m so glad I found this info when searching for healthy alternatives to water. I love water but sometimes I want something with taste. Also I have leukemia and several other health issues so I’m careful with my diet. Tried coco water in the past but it was missing something for me. I’m going to try the recipe tomorrow…thank you so much!

  5. Ann Matinga says:

    Thank you fir these Recipies. I stumbled on your blog while searching for benefits of bay leaf. I prefer healthy and natural ingredients and I will definitely use your Recipies as I find them to be great

  6. Sali Fores says:

    There are HUNDREDS Of types of coconuts some with sweet JUICE and bitter fruit flesh, some with sweet Fruit flesh and bitter JUICE, some with both sweet JUICE and sweet Fruit flesh, etc. There’s hundreds of coconut types some with coconut milk some with coconut water. All have a medicinal impact some more than others. I learned this after living in South East Asia for Three years.

  7. Marge says:

    How should I prepare ginger? Is outer side of root peeled off & discarded? I’ve never used raw ginger but would like to. I happened upon your blog as looking for ways to use mint. Wonder help! I’m looking forward to trying your recipes!

    • Meghan Telpner says:

      You can peel your ginger before grating it, or if you’re using organic ginger you can leave the peel on. In this recipe, it will all get blended anyway!

  8. CE says:

    Can you make coco water from fresh grated coconut?

  9. Samuel Kingston says:

    This is nice I’ll try it thanks

  10. MaryAllen says:

    Thank you for healthy recipes

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