Coconut water - is it better for performance compared with oral rehydration solutions, sports drinks and water? The short answer, no. Although coconut water contains more potassium and sodium compared to water, it doesn't come close to the amounts in sports drinks or oral rehydration solutions.
For those who struggle to drink enough water throughout the day, it can be a good alternative to encourage some extra fluid consumption. However when looking at sub-maximal performance, research has shown absolutely zero performance benefits, even compared with water.
The duration of your event and personal sweat rate will determine your hydration and subsequent fuelling requirements. This can be achieved through water, sports drinks, electrolyte products and sports food regimens that are put in place and practised well before your competition!
