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Coconut Water: A Sports Drink Alternative?
Brendan J O'Brien1, Leo R Bell1, Declan Hennessy2
1Institute of Health and Wellbeing, Federation University Australia, Mount Helen, VIC 3350, Australia.
Sports (Basel, Switzerland)
|September 27, 2023
Summary
Coconut water offers similar hydration benefits to sports drinks for endurance cyclists. This study found no significant differences in cycling performance or key physiological responses between coconut water and a sports drink.
Area of Science:
- Exercise Physiology
- Sports Nutrition
- Endurance Sports
Background:
- Coconut water is explored as a natural alternative to commercial sports drinks for hydration.
- Limited scientific evidence exists on coconut water's efficacy in supporting endurance cycling performance and physiology.
Purpose of the Study:
- To compare the effects of coconut water versus a sports drink on cycling performance and physiological responses.
- To evaluate coconut water as a hydration strategy for endurance cyclists.
Main Methods:
- A randomized crossover trial involving 19 experienced cyclists (15 male, 4 female).
- Participants completed two trials: consuming either sports drink or iso-calorific coconut water during 90 min of sub-maximal cycling.
- Performance was assessed via a 20 km simulated time trial; physiological markers included blood glucose, lactate, sweat loss, and heart rate.
Main Results:
- No significant differences were observed in cycling time trial performance or most physiological variables between coconut water and sports drink.
- Effect size analysis revealed only trivial differences, except for slightly lower blood glucose with coconut water.
- Both hydration strategies yielded comparable results for endurance cycling.
Conclusions:
- Coconut water is a viable alternative to conventional sports drinks for maintaining hydration and performance during endurance cycling.
- The findings suggest that coconut water can support physiological responses similarly to sports drinks in this context.
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