Is Coconut Water Healthy? Here’s What You Need to Know

A Taste of the Tropics in the Heart of Melbourne  

Coconut water has become almost as familiar as a morning flat white around Melbourne. You’ll see it shared after jogs along the Tan, on picnic blankets at Edinburgh Gardens, and in the hands of Queen Victoria Market shoppers weaving through the produce aisles on a warm day. Cool, lightly sweet, and naturally hydrating, it’s a simple pleasure that suits Melbourne’s love of fresh food and life outdoors.  

But there’s more to this tropical favourite than a passing trend. So, is coconut water actually healthy? And how does it really compare to soft drinks or bottled juices? Let’s explore why this unassuming drink continues to have a place among the fresh, nourishing options at Queen Victoria Market.  

Naturally Hydrating and Full of Electrolytes  

Coconut water is the clear liquid found inside young green coconuts, not to be confused with coconut milk, which comes from the flesh. It’s low in fat and calories and naturally rich in electrolytes such as potassium, magnesium, calcium, and a little sodium. These minerals help replenish fluids and keep the body balanced, especially after exercise or on warmer days.  

A standard cup (about 240 mL) of unsweetened coconut water contains roughly 46–60 calories, 6–12 grams of natural sugar, and plenty of potassium – more than a banana, in fact. So it’s no surprise that many Melburnians reach for it after a yoga class or while strolling the Market’s fruit stalls in summer.  

Helping the Body Rebalance  

Electrolytes are important for muscle function, heart rhythm, and fluid regulation. When you sweat, you lose them, so drinks containing natural electrolytes can help replace what’s lost.  

Thanks to its potassium content, coconut water may also support healthy blood pressure by helping the body manage sodium levels. It’s gentle on digestion too, which is another reason many locals enjoy it as a light, natural way to stay hydrated. 

A Simple Alternative to Sugary Drinks  

Coconut water still contains natural sugar, but far less than soft drinks or sweetened juices. If you’re cutting back on added sugar, it’s a naturally sweet and refreshing choice.  

When choosing bottled versions, check the label for 100 per cent pure, unsweetened coconut water. At Queen Vic Market, you’ll find chilled bottles from traders who value quality, sustainability, and keeping things as natural as possible.  

Everyday Hydration and Wellness  

Staying hydrated supports energy, focus, and skin health. Coconut water also contains antioxidants, which can help the body manage everyday stress from city life (and the occasional late-night tram ride).  

Many Market regulars sip it mid-morning instead of another coffee, blend it into smoothies with local fruit, or freeze it into ice pops for the kids. It’s a simple, real-food choice-fresh, uncomplicated, and in step with Melbourne’s mindful approach to eating well.  

When It May Not Be for Everyone  

Moderation is key. Because coconut water is high in potassium, people with kidney or certain heart conditions should check with a healthcare professional before drinking it regularly. Endurance athletes may still need extra sodium and carbohydrates during intense training.  

For most people, it can be enjoyed as part of a varied diet and an active lifestyle.  

Finding Coconut Water at Queen Vic Market  

Next time you visit the Market, drop by the juice and specialty drink traders for a refreshing option. You’ll find coconut water-sometimes served straight from the nut—alongside cold-pressed juices, kombucha, and other locally made favourites.  

Visit the Queen Victoria Market website for opening hours, trader details, and events celebrating Melbourne’s diverse food community.