Coconut Water

Coconut water provides 600mg potassium and 282mg sodium per cup, with a favorable potassium-to-sodium ratio for electrolyte replenishment. Coconut water is far lower in carbohydrates than fruit juice or soda, making it a better hydration or electrolyte choice among those options. Coconut water contains 11g of carbohydrates per cup, all from sugars rather than fiber, so all 11g count toward the daily net carb total. Coconut water produces a noticeable blood sugar swing approximately 30 minutes after consumption. Coconut water is best avoided or consumed only in small amounts by people strictly tracking macros or sensitive to blood sugar fluctuations. Coconut water is borderline on keto because 11g net carbs per cup consumes a substantial portion of the daily 20–30g carb budget.