Why a Registered Dietitian Says Coconut Water Is the Best Hangover Remedy
The best hangover remedy isn’t Gatorade — it’s prevention. And when it comes to natural hydration solutions, coconut water stands out as an affordable, convenient, and eco-conscious option. Here’s how it can help you rehydrate efficiently before, during, and after a night of drinking while providing a variety of organic and flavored options for every taste..
With the world’s increased interest in health and wellness over the last couple of decades, the best hangover remedy has emerged in the form of a natural beverage that’s also a fan favorite for hydration: coconut water. Brands like Vita Coco have made this tropical beverage accessible to the masses, through products like their Pure Organic coconut and their Pressed coconut water.
Here’s why coconut water’s unique natural profile of healthy fats and minerals is the ideal dehydration solution.
In my 15 years of experience as a registered dietitian, I’ve worked with clients on all kinds of goals, from long-term nutrition plans to simpler goals like staying hydrated. While many people turn to drink water, sports drinks, or caffeinated drinks to overcome hangovers or to pair with exercise, I love to recommend coconut water as the best thing to drink for dehydration.
To understand why, let’s dig into what dehydration is, the science behind hangovers, and how you can add coconut water to your daily routine as the best hangover drink and hydration support.
What Is Dehydration?
Dehydration occurs when your body does not obtain the proper amount of fluids it needs to function. It can be caused by a variety of conditions such as:
- Fever
- Vomiting
- Diarrhea
- Excessive sweat
- Frequent urination
- Alcohol
When you become dehydrated, you can develop a variety of symptoms, ranging from mild to severe. The longer dehydration is left untreated, the higher the risk of severe symptoms. Examples of mild to moderate symptoms include1:
- Less frequent urination
- Thirst
- Headache
- Dry mouth
- Dizziness
- Fatigue
More severe symptoms of dehydration include lack of urination, rapid heartbeat, rapid breathing, confusion, stomach irritation, muscle aches, liver damage and fainting.
The Critical Role of Electrolytes
To treat dehydration, it’s vital to replace any electrolytes lost. A lack of electrolytes can impact all aspects of health, from cardiovascular health to immunity. Electrolytes are minerals that carry an electric charge, which is released when the electrolytes dissolve in fluids in the body like urine or blood.2.
When your electrolyte levels are balanced, the charges from these powerful minerals help regulate your heart rhythm, fluid balance, and nerve and muscle function. On the other hand, an electrolyte imbalance in the body can cause fatigue, lower your energy levels, and negatively impact nerve and muscle function. This is why it’s critical to opt for electrolyte beverages when dehydrated. In other words, if you’re looking for what to drink for dehydration, drinking water might actually not be the best solution!
To maintain optimal hydration, consider incorporating a few electrolyte beverages per day into your routine, especially if you are physically active or live in a hot climate. This can help ensure that your body has the necessary minerals to function properly and maintain your energy levels throughout the day.
The Science Behind Hangovers
Alcohol is a diuretic, which means it causes an increased production of urine in the body. In other words, there’s a reason why you keep running for bathroom breaks at happy hour! Excessive drinking reduces fluid balance and can dehydrate you and cause dizziness or weakness. Other Common symptoms include fatigue, headache, and concentration problems — and if you don’t create good hangover habits, you could be making your hangover symptoms worse.
While some hangover symptoms may seem mild, prolonged alcoholic drinks consumption over time can cause much more severe issues. Excessive or chronic alcohol intake causes a series of physiological processes that can eventually result in kidney damage, affecting blood alcohol levels. First of all, blood volume and blood pressure are reduced after alcohol intake, which in turn increases the release of hormones like antidiuretic hormone (ADH) and aldosterone.
These hormones then stimulate thirst and water consumption, as well as the release of renin — an enzyme which helps regulate the level of electrolytes in the body. In an effort to help keep your electrolytes balanced through the onslaught of alcohol, your body then reduces urine production. This process also affects the nervous system, which can lead to further unpleasant symptoms.
Electrolytes are minerals that carry an electric charge, which is released when the electrolytes dissolve in fluids in the body like urine or blood.
While reduced urine production may help prevent electrolyte imbalance, it also can stop waste from leaving the body — which can increase the risk of illness or infection in the kidneys3. Treating hangovers isn’t just about relieving immediate symptoms, it’s also about preventing dehydration to avoid long-term damage. As a Registered Dietitian, here’s why I’ve found coconut water is the best hangover remedy.
The Nutritional Benefits of Coconut Water
So why is coconut water a good hangover cure drink? Traditional rehydration or electrolyte drinks tend to fall short on providing optimal rehydration because of their higher sodium content. This can negatively affect blood pressure and have the opposite of the intended hydration effect. Not to mention that many electrolyte and sports drink options contain artificial flavors and sweeteners. Overall, coconut water is a healthier, more natural alternative to conventional electrolyte drinks to help with everything from dehydration that will make you feel les severe hangover symptoms.
Unlike plain water, coconut water contains electrolytes like potassium and magnesium that help speed up rehydration after alcohol consumption or exercise. Its offers a natural balance of electrolytes and essential vitamins, making it an excellent choice among alternative remedies for hangovers. Its natural composition, particularly its high potassium content, improves electrolyte absorption, helping to replenish minerals and support overall hydration and recovery.
Here are the nutrition facts for one cup of coconut water from fresh coconuts4:
- 45.6 calories
- 1.73 grams protein
- 0.48 grams fat
- 8.9 grams carbohydrate
- 2.64 grams fiber
One cup of coconut water also includes the following electrolytes, which help cement its reputation as the best hangover remedy:
- 57.6 milligrams calcium
- 60 milligrams magnesium
- 600 milligrams potassium
- 252 milligrams sodium
My Favorite Coconut Water Brand
When it comes to recommending a coconut water for hangovers, I love Vita Coco.
Their drinks offer superior hydration benefits due to their natural extraction process of coconut water. This means their drinks have the balanced fluid and electrolyte composition of coconut water without any added flavors, preservatives, or colors. And I can personally attest to the refreshing, coconutty flavor and hydrating quality of VIta Coco products. They taste great alone or mixed with your favorite fruit juice or flavored water.
How Vita Coco Can Help You Hydrate
The good sources of electrolytes like potassium in Vita Coco support the rehydration process by providing ample electrolytes — but without overloading you with sodium and sugar that can further dehydrate. This in turn provides faster recovery, especially as compared to water alone, which does not contain ample electrolyte content.
Why Is Coconut Water the Best Hangover Remedy?
Coconut water can mitigate hangover symptoms naturally by replenishing the body with nutrients and electrolytes to maintain fluid balance. And by treating dehydration, you can also prevent the negative impacts on cellular and molecular immunity caused by a lack of fluid in the body. So not only is it a great cure for hangovers, it’s just an excellent everyday hydration solution.
If you’re looking for a quick cure for those pesky hangover symptoms, coconut water is a natural and effective choice. Its unique blend of electrolytes and nutrients helps restore your body’s balance, making it an ideal remedy for hangovers.
Why We Love Vita Coco
When it comes to choosing your coconut water, there are a few reasons to pick Vita Coco. My initial recommendation is always the organic version of Vita Coco, which is sourced directly from organic farms in the Philippines and is made from a single ingredient: coconut water5. That means no added sweeteners, coloring, artificial additives, or anything else, making it a cleaner hydration option. — it’s USDA certified organic and all natural. Even the packaging is made from plant-based materials, and we love that there’s truly nothing artificial involved in any part of the production process. .
Another one of my favs is Vita Coco’s Pressed coconut water, which is great for people who are looking for a more concentrated coconut flavor. Some people just don’t love the taste of coconut water — but Vita Coco’s pressed option drinks a bit more like a fresh, tropical coconut smoothie. It’s made with organic coconut puree, a bit of organic sugar, ascorbic acid (vitamin C for freshness!), and some naturally-derived Gellan gum for texture. This option is ideal for someone who wants the electrolyte benefits of coconut water but with a thicker consistency and stronger flavor.
Incorporating Vita Coco Into Your Daily Routine
When it comes to adding Vita Coco into your diet, try simply swapping one or two of your typical cups of water intake with coconut water — or even better, drink coconut water in addition to regular water.
Is Coconut Water Good for a Hangover?
Yes, there’s a reason I recommend coconut water as the best hangover remedy — you can definitely use coconut water to help prevent dehydration, treat hangovers, and soothe an upset stomach! As a dietitian, I would recommend that just like any other beverage that contains sugar (natural or not), you should consume in moderation. This is especially true when it comes to the Vita Coco Pressed coconut water, because it’s slightly higher in calories than regular coconut water (60 calories per cup versus 45 calories per cup) and contains 10 grams of sugar per serving. To avoid overdoing it, try to limit your consumption to 16 ounces daily for dehydration, along with plenty of plain water.
Knowing how to prevent an alcohol hangover is all about hydration, especially after consuming heavy food or on an empty stomach. If you’re engaging in alcohol consumption, be sure to hydrate with coconut water prior to drinking, and then drink one glass of water for every serving of alcohol. Alcohol contains toxic compounds that can lead to a hangover headache and other unpleasant symptoms. If you prefer, you could also make coconut water cocktails with light beer to offset some of the dehydrating symptoms of consuming alcohol.
Techniques to Prevent Dehydration
Hydration is important for every day optimal health, but particularly in situations where we may be at risk for dehydration, such as mild dehydration — like when drinking alcohol, sweating from exercise — for athletes, coconut water provides hydration with fewer calories and less sugar than sports drinks, making it ideal for post-workout recovery, or hot weather, or when we’re sick and losing electrolytes.
Here are a few tips to prevent dehydration, no matter the situation:
- Consume water-rich foods daily like soup, as well as juicy fruits and vegetables like watermelon, strawberries, peaches, cucumbers, and zucchini to reduce dehydration.
- Drink at least 8 to 16 ounces of low to no-calorie fluid with every meal and snack you eat throughout the day.
- Carry a bottle of coconut water or plain water with you wherever you go so you always have a source of fluid.
When to Seek Medical Attention for Severe Dehydration
If you experience any of the following symptoms of severe dehydration, a simple glass of coconut water isn’t going to cut it. Immediately seek professional attention for medical-grade rehydration if you6:
- Have had diarrhea for 24 hours or more
- Are irritable or disoriented
- Have stomach pain
- Feel much sleepier or less active than usual
- Can’t keep down fluids
- Have bloody or black stool
Conclusion
As a registered dietitian, coconut water is my go-to recommendation for hydration and electrolytes, especially after consuming too much alcohol. Vita Coco stands out as a naturally sourced option with a healthy balance of natural sugars, optimal electrolyte levels, and a refreshing, delicious taste. It’s also incredibly practical—its lightweight packaging makes it easy to carry for workouts, hikes, or trips, providing an effective and convenient on-the-go solution for easing hangover symptoms and staying hydrated.
Hydration is a vital part of living your healthiest life — it’s literally essential for the function of the body’s cells and regulating fluid and electrolyte balance! Be your own health advocate and educate yourself on effective hydration through natural fluids like coconut water.
Sources:
- https://www.health.harvard.edu/staying-healthy/symptoms-of-dehydration-what-they-are-and-what-to-do-if-you-experience-them
- https://www.ncbi.nlm.nih.gov/books/NBK541123/
- https://www.sciencedirect.com/science/article/pii/S0741832924001009
- https://fdc.nal.usda.gov/food-details/170174/nutrients
- https://vitacoco.com/pages/faq
- https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
- https://my.clevelandclinic.org/health/diseases/9013-dehydration
