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Coconut Water is a natural isotonic drink second in purity only to clean drinking water, but full of essential vitamins and minerals (potassium, sodium, calcium, iron, phosphorous and magnesium) in perfect balance. Even though (strangely) there isn’t much buzz about the undeniable health benefits of coconut water, this refreshing beverage overshadows popular superfoods with ease. The electrolytes contained in coconut water match the electrolytic balance of human blood which allows the surgeons in tropical and sub-tropical countries to use it as blood transfusion fluid straight out of the nut. This practise was popularized during World War II when both sides of the Pacific conflict gave emergency blood transfusion to their wounded soldiers directly from the shell of a freshly opened, young coconut. However, you do not have to be wounded to benefit from drinking coconut water. Because it is absolutely essential for a long term traveler to look after their health while on the road, let’s take a closer look at the health benefits and nutritional information of the universal well-being superfood – coconut water.

Photo: To Maximize Health Benefits, Drink Coconut Water Fresh with a Straw Right After Opening

Coconut Water Health Benefits

Indigenous people from tropical regions have been aware of coconut water health benefits for centuries and drank it to gain vitality and boost immunity. Laboratory studies of organic compounds found in coconut water conclude that the beverage contains properties that can significantly benefit and dramatically improve one’s health. Moreover, coconut water is 100% natural, completely free of chemicals and kept perfectly sterile (free from harmful bacteria) by an impenetrable shell making the water safe for people of all ages, including babies. The lauric acid found in coconut water is identical to that found in human breast milk.

Regular consumption of coconut water has demonstrated several significant health benefits:

Naturally Improves Immunity – body’s natural ability to fight diseases
Increases Metabolism – can assist with weight loss by increasing body’s ability to burn excessive fat
Increases HDL Cholesterol – alters levels of good cholesterol (High Density Lipoprotein) to battle off the negative effects of bad LDL cholesterol
Detoxifies the Body – assists in the process of removal of harmful toxins from the body
Regulates Intestinal Function – healthy intestines are an essential part of well being. clean intestines significantly improve complexion
Antiviral – our bodies convert Lauric Acid into monolaurin which has been shown to fight off lipid coated viruses, such as Herpes, Flu, Cytomegalovirus, as well as the deadly HIV virus known to cause AIDS
Antibacterial – virus killing monolaurin is also known for its bacteria fighting properties. It is also a potent antiprozoal monoglyceride
Re-Hydrates and Revives – badly wounded soldiers were revived with coconut water
Boosts Energy – coconut water is an isotonic beverage full of natural electrolytes. High calcium, cholesterol free content boosts vigor after workout
Low Calorie and Low Sodium Content – most juices and commercially available soft drinks contain more calories and more sodium
Reduces High Blood Pressure – Journal of Clinical Hypertension noted that people suffering from hypertension show low levels of potassium. Coconut Water can fix that
Balances Body’s PH – combination of cytokinins and lauric acid helps maintain healthy PH. Proper PH significantly reduces the risk of cancer.
Controls Diabetes – helps by balancing blood sugar levels
Treats Kidney Stones – normalizes the acidity in kidneys which helps prevent kidney stones from forming in the first place. If kidney stones already exist, coconut water can reduce their size upon regular drinking
Relieves Urinary Problems – people suffering from polyutra, strangury or other urinary problems could see their symptoms relieved upon regular consumption of coconut water
Eases Stomach Pains and Vomiting – often taken by women with painful menstruation, but also works great with people suffering from Malaria or Typhoid
Reduces Risk of Cancer – through supply of essential minerals and vitamins, coconut water could prevent mutation of genes that leads to cancer. Furthermore, Cytokinins help regulate the divisions of cell and their growth
Kills Intestinal Worms – when consumed with olive oil for at least three consecutive days, coconut water has been found to kill intestinal worms

Photo: Fresh Harvest of Young Coconuts - Source of Coconut Water in Cambodia

Coconut Water Nutritional Information

Coconut Water contains more essential nutrients than whole milk but unlike milk, it contains NO cholesterol and has fewer calories (less fat)
Coconut Water is healthier and contains more nutrients than Orange Juice AND has fewer calories
Coconut Water contains Lauric Acid which is present in milk from the breasts of breastfeeding mothers making it superior to processed baby milk
Coconut Water is naturally sterile (free from any harmful bacteria)
Coconut Water is identical to human blood plasma making it a universal donor (referred to as Coconut IV in the Third World Countries)
Coconut Water contains isotonic levels identical to human blood. It is hence the best and Natural Isotonic Beverage

Coconut Water as Natural Energy Drink

One glass of Coconut Water (100 ml) contains more potassium than a banana and more electrolytes than most commercially available sports drinks (energy beverages). Below is a comparison to demonstrate mineral qualities and health benefits of coconut water versus that of average sports drinks.

Average content of minerals found in 100 ml of coconut water compared to the content of the same minerals in 100 ml of an average sports drink:

Potassium:
Coconut Water: 294 mg
Sports Drinks: 117 mg

Chloride:
Coconut Water: 118 mg
Sports Drinks: 39mg

Sodium:
Coconut Water: 25 mg
Sports Drinks: 41 mg

Sugars:
Coconut Water: 5 mg (natural sugars)
Sports Drinks: 10 – 25 mg (processed sugars)

Coconut Harvesting

Good news is that the superfood we call Coconut Water grows on its own, with no human input needed and one coconut tree can blossom as many as 13 times a year. It takes about a year for a drupe to mature, but with 60 coconuts picked on average per harvest per tree, the supply is continuous and available year round.

The Best Way to Drink Coconut Water

Because coconut water quickly loses most of its nutritional characteristic and starts to ferment after exposure to air, to maximize health benefits, it is best to drink coconut water fresh, right after the nut has been cracked open. Fresh coconuts are widely available throughout South East Asia, Pacific Island or the Caribbean and are very inexpensive. Vendor would slice small opening into the shell of the drupe with a machete, exposing the water inside. You can easily and comfortably drink the water with a straw. If the coconut is cracked open upon your purchase, the freshness is guaranteed. Put the straw in and drink it in small gulps right away, enjoying the refreshing taste and instant boost to your body and your spirit.

Photo: After You Have Finished Drinking Coconut Water, Have the Drupe Halved to Scrape Off and Eat Equally Healthy Coconut Meat

Coconut Water vs Coconut Milk

Coconut milk and coconut water are not the same thing. While coconut water is the fluid found inside young coconuts, coconut milk is an extract form the lining inside a coconut (meat).

Coconut Water Side Effects

Being low in carbohydrates, low in sugar and 99% fat free, coconut water helps maintain proper body temperature and promotes natural growth. Coconut water is hands down the best natural drink on the face of the planet that’s safe for babies, pregnant women, breastfeeding women, elderly, etc. There are no known side effect to drinking coconut water so unless one suffers from nut allergies, drinking coconut water can only deliver health benefits.

Despite undeniable health benefits, though my friend Ted who’s a doctor in Thailand warned me that because of high levels of potassium, coconut water could be potentially dangerous to people with weak kidneys. If your kidneys don’t function very well, high doses of fluid with high potassium content could lead to kidney failure or a heart attack.

DISCLAIMER

Please note that I am not a doctor and information found within is not a substitute for an advice from health practitioners. Facts provided in this article are based on my own experiences drinking coconut water as well as experiences of other people I have had a chance to interview. Coconut water nutritional information and list of health benefits provided herein are the result of thorough research of studies found on the internet and other relevant media and are provided with best intentions, however I can not guarantee their accuracy. It is my sincere hope that each and every person reading this article experiences nothing but improvement in their health and well-being. If you believe that any part of the article is inaccurate, please do not hesitate to contact me with correct statements. Cheers :o)

I didn’t know much about Cambodia before I came to Siem Reap but being here, I learned about Khmer Classical Dance called Apsara Dance early on. They say no visit to Cambodia is complete until you have attended a traditional Apsara Dance performance and since Siem Reap is the heart of Cambodian tourism, many tourist venues offer Apsara performances on a daily basis.

Photo: Dimly Lit Stage with Lights Shining at Apsara Dancers from the Bottom on Temple Club

Apsara Dance has been part of Khmer culture for centuries. This fact is evident from thousands of bas-reliefs found on the walls of ancient Angkorian and pre-Angkorian temples. This artform suggests that Apsara dancers were not mere ritual performers that entertained people during the Angkorian period. They were also believed to have been the messengers to divinities.

I have already been in Siem Reap for a week and have already had an honor of seeing an Amateur Apsara Dance, but wanted to also attend an actual Apsara Dance show which would be performed as it’s supposed to be – with choreographed story and traditional Khmer costumes. I kept my eyes open and went to enquire with several venues in Siem Reap about their Apsara Dance shows.

This was my last night at Two Dragons Guesthouse so I rode my bike to Apsara Theater because it’s in the same area (Wat Bo) to enquire about their admission fees. From what I was told by other people, Apsara Theater is the only air conditioned theater in Siem Reap and their shows are said to be the best in town. Unfortunately, they are also very pricey. At the time of my enquiry, the admission fee was $38 which included supper. The best show in Siem Reap or not, this price was out of my range. I wanted to see Apsara Dance, but I didn’t want to spend over thirty dollars for it. In Cambodian terms, this is a lot of money. It’s an equivalent to charging $1,500 for a show in Canada.

Several upscale hotels have big signs outside their main entrances advertising Free Apsara Shows however upon enquiring, I found out that while their shows are free, visitors are expected to order dinner which typically starts in a $20 range and seems to go up to infinity. This wasn’t an option either. I knew there was gonna have to be a free Apsara Dance show somewhere in Siem Reap in an establishment with reasonably priced food. And I found it in a club I wanted to avoid due to bragging sign that they are recommended by the Lonely Planet – Temple Club on Pub Street.

Photo: Apsara Dancer in a Traditional Khmer Dress

Free shows at Temple Club start at 7.30pm so I got there at around 7 to catch a decent seat. I had my telephoto lens mounted on the cam but my battery was running low. I expected the place to be overcrowded for the show, but it wasn’t. There were many people, but it was nowhere near full, which I have enjoyed immensely. It gave me the opportunity to move freely and find a decent spot for pictures and I didn’t have to spend the show kneeling so people behind me can see. I came to realize that even though this is a free show, they are running these free shows every night so it’s not a rare opportunity for anyone, hence attendance is hefty, yet not overwhelming.

I’ve order the fish from the menu which cost $5 – so far the most expensive meal I have purchased in Cambodia, however the taste and presentation made it worth it. If the way your food is presented on a plate makes for the restaurant, then Temple Club is the winner. And taste didn’t lack in any way either.

Photo: Apsara Dancer from the Free Show at Temple Club Upstairs

The show started by a three member Pinpeat Orchestra setting up their instruments on the side of the stage and playing traditional Khmer music for about 20 minutes. I was already done with my dinner so I just enjoyed the tunes. After about 20 minute musical intermezzo, a voice from a person on a microphone in a hidden spot announced the dance and introduced it briefly by explaining what it’s about. He said that rather than just being a dance, an Apsara Dance always conveys a story and told us what this first story will be about. Similar audio guidance was introduced before each new number.

A single girl in a traditional Khmer costume came on stage slowly pacing her way from the back towards the front of the stage with little impressive about her, but an amazing hand movements. Additional 4 girls joined her later during the song for a synchronized, yet slow paced dance. Apsara is very slow. The beauty and magic is not in speed and neck breaking stunts. It’s in an amazing sense of balance and posing. Faces of Apsara Dancers bore blank, emotionless look throughout the show. The emotions were expressed through an absolutely mind-boggling movement of their hands and fingers.

Photo: Finger Movement - the Staple of an Apsara Dance

When you watch Apsara Dancers perform a number, it all seems very easy because the dance doesn’t involve any tossing, jumping, spinning or otherwise dangerous routines. However it is not easy at all. There is a great deal of flexibility and unsurpassed balancing in the most unimaginable positions. But most of all, Apsara Dance is a showcase of how much can be told through the movement of fingers. If you are a hand person, the dexterity of their fingers will blow you away.

I have enjoyed the free Apsara Show provided by Temple Club immensely. I didn’t stay until the end because my camera battery died and I was getting eaten by relentless mosquitoes. I had to go back to the guesthouse and apply a thick layer of Muskol to be able to go back outside for a beer (which also helps to keep mosquitoes away by supplying the body with B Vitamins).

The only negative about the show had nothing to do with the show. Pub Street is the “to be” place for all tourists after dark and that’s precisely where you would find them in the late hours. Because of that, Pub Street also attracts countless touts and other locals looking to score some hard cash off of tourists. There is a band that performs outside and their loud bells sound too distracting and take away from an enjoyable show. It’s unfortunate, but Pub Street is all about who’s gonna be louder. It spoils the experience a little but performers have no control over it and are definitely not to blame. Other than this one negative, I have nothing but the positives to say about the Apsara Dance in Temple Club.

My stay in Cambodia was slowly becoming complete. I have already seen the Apsara Dance, but still had the biggest adventure ahead of me – exploring the temples of Angkor Wat and the rest of the Archaeological Park. I had my mountain bike which was gonna serve as my sole means transport and was going to move to a guesthouse that was both close to Wat Preah Prom Rath where I was teaching English and it was on the road that lead directly to Angkor. The only thing I needed was a day without rain.

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Coconut Water Health Benefits and Nutritional Information