In the world of sports nutrition, there are a lot of misconceptions over what will improve sport performance and what won’t. It’s important to base your decisions of what to drink and eat as an athlete on scientific evidence that’s found from credible sources so your good intentions don’t get end with bad outcomes.

Here is a sampler of common sport nutrition myths that I’ve heard lately that I think you ought to know whether it’s fact (a keeper!) or fiction (busted!).

Myth: Coconut water is a better choice than sports drinks (commercial or homemade) for rehydration.

Coconut water has varying amounts of nutrients depending on the maturity of the coconut plant when it’s harvested and turned into a packaged product for supermarket sales. Coconut water has significantly less sodium (salt), a LOT more potassium and much less carbohydrate when compared to a standard sports drink.

To date, no published trials on how effective coconut water for hydration during exercise can be found, but a few small trials did find that coconut water was as effective sports drinks for rehydration especially if salt was added to it.

Bottom line: If you’re tired of sports drinks and want to try coconut water once in a while, it’s not a horrible idea. Just remember to add a pinch of salt so you’re replacing the sodium lost from your sweat. If you have issues with high blood potassium levels (hyperkalemia), do not drink coconut water. Not everyone tolerates coconut water. Some people experience nausea, bloating, and stomach upset. If this occurs with you, stop drinking it.

Posted in collaboration with To read the rest of this article, please see the full article at

For more tips on how to achieve your goals faster by choosing the right foods and fluids, please contact the author Angel Luk (the Oval’s Registered Dietitian at

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