In the heat of summer, staying hydrated is crucial to maintain health and vitality. For many, lemon water and coconut water stand out as popular choices to stay hydrated in summer. But which is the best for quenching your summer thirst?
Dr Dipankar Sarkar, critical care consultant and internal medicine specialist at Manipal Hospital, Kolkata explains that coconut water gives you a better fluid supplement than lemon water. “Lemon water is a fortification. You take water, you add sugar and salt into it according to your taste along with lemon, but coconut water is considered a more natural supplement,” he adds.
Nutritional components and hydration properties
Coconut water is not just refreshing; it is a nutrient-packed hydrator. According to Mangala B, nutritionist and health coach, Credo Health, Bangalore, “Coconut water is low in calories, yet rich in vital electrolytes like potassium, sodium, and magnesium, making it excellent for hydration and muscle function.”
Coconut water is a natural source of minor amounts of vitamin C, calcium, and phosphorus. These elements make coconut water a powerhouse for replenishing nutrients lost through sweat.
Lemon water is essentially water infused with lemon juice, which offers its own array of benefits, particularly from vitamin C. Experts explain that while lemon water may not match coconut water in electrolyte content, its high vitamin C content makes it great for immune support and combating oxidative stress, especially valuable during the summer.
“Lemon juice provides about 31 mg of vitamin C per 100 grams. It is low in calories and includes a modest amount of electrolytes like potassium and folate,” adds Mangala.
Coconut water is renowned for its high electrolyte levels, which are essential for maintaining proper hydration. It significantly outperforms lemon water in this aspect due to its rich content of potassium, sodium, and magnesium. Dr Sarkar explains, “Coconut water directly replenishes the body, providing a substantial volume of electrolytes that are particularly useful for recovery after physical activity or excessive sweating.”
Whereas lemon water contains these electrolytes but in much lower concentrations. While it can help maintain hydration levels due to its appealing taste encouraging more frequent drinking, its primary benefit is the addition of vitamin C rather than significant electrolyte replacement. According to Dr Sarkar, lemon water might taste good, but coconut water gives better hydration and supplementation.
Both beverages have low calorie content. One cup (240 ml) of coconut water and lemonade contain 45-60 calories whereas a cup of lemon water contains fewer than 10 calories, depending on the amount of lemon juice added.
Lemon vs coconut water: Health benefits
Both lemon and coconut water are excellent for those watching their caloric intake during hot weather. “Coconut water, while slightly higher in calories than lemon water, offers a nutrient-dense choice without the high calorie tally often found in more sugary beverages,” says Dr Sarkar. He adds that on the other hand, lemon water is extremely low in calories, making it a hydrating option that can be consumed in large amounts without affecting one’s daily caloric goals significantly.
Integrating coconut or lemon water into a summer diet can aid weight management efforts. Coconut water provides a feeling of satiety due to its rich nutrient and enzyme content, potentially curbing overeating. Lemon water, while not satiating, can boost metabolism and detoxify the body, aiding in weight management indirectly.
Recommended Intake for optimal hydration
Mangala recommends moderate consumption of coconut water: “One to two servings per day are sufficient to enjoy its hydration benefits without overconsumption.” Lemon water, on the other hand, can be consumed more freely due to its minimal calorie content. General hydration guidelines suggest drinking at least eight glasses of fluid per day, incorporating a mix of water, coconut water, lemon water, and other beverages.
However, lemonade includes added sugar which one must be considerate about, especially people with diabetes.
Precautions one should take
People with specific health conditions should choose between lemon and coconut water carefully. Dr Sarkar advises, “For individuals with kidney conditions who must monitor potassium levels, coconut water might require moderation. However, for those with hypertension, its high potassium and low sodium profile can be beneficial.” Lemon water, being low in all electrolytes, is generally safe for everyone, including those with health concerns that necessitate limiting potassium or sodium intake.
Takeaways
Summer heat makes one choose between Lemon juice and coconut water. While tender coconut water is readily available and is rich in electrolytes, lemonade is a fortified beverage with added sugar and salt. Both the beverages are low in calorie content and good choice for hydrating oneself. While lemon water would be rich in naturally available vitamin C, one must bear in mind that it has added sugar and salt.
