50+ Lifestyles

Get Quenched with Nature’s Sports Drink

By Stacy Mitchell, R.D., L.D.
Hy-Vee Registered Dietician
2900 Devils Glen Road, Bettendorf, IA
332-8496

Recently, coconut water has emerged into mainstream supermarkets, and can be found in juice-box-style packages in an array of flavors, such as peach-mango and tangerine.

Did you know that the human body is about 70% water? During hot weather, it’s more important than ever to replace this fluid when we sweat. Water is always a good choice for fluid replacement. You should drink at least one pint every 30 minutes during activity and even more when it’s hot outside. At a minimum, eight glasses of fluids are recommended each day. Sports drinks are also good, as they contain necessary electrolytes for replenishing fluids during endurance activities; however, the average exerciser may not need the sugar and calories that most often accompany these types of beverages.

Coconut water, known as nature’s beverage for thousands of years, is the clear liquid inside young coconuts. As the fruit matures, the coconut water gradually is replaced with the coconut meat and air. Fans of coconut water praise it for being relatively low-calorie and packed with nutrition. It is naturally loaded with key electrolytes, and at just 60 calories, a single serving of coconut water also provides as much potassium as a banana.

Plain coconut water has long been a popular beverage in the tropics, and has even been sold in ethnic markets and natural food stores for some time in the United States. Recently, coconut water has emerged into mainstream supermarkets, and can be found in juice-box-style packages in an array of flavors, such as peach-mango and tangerine.

Although most coconut waters are sold as shelf-stable beverages, keep in mind that coconut water is intended to be consumed immediately once it has been opened, or stored in the refrigerator for no more than a day.

For a refreshing summer beverage, concoct a coconut-water cooler with the addition of mouth-watering melons and enhance nature’s beverage of choice.

Cantaloupe Cooler
Serves 5 (1 cup each)

All you need
5 cups cubed cantaloupe
1 cup coconut water
2 tbsp Hy-Vee granulated sugar
ice

All you do
1. Combine cantaloupe, coconut water and sugar in blender. Blend until smooth.
2. If desired, strain before serving over ice.

Nutrition Facts per serving: 80 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 75 mg sodium, 18 g carbohydrates, 2 g fiber, 17 g sugar, 2 g protein.

Daily Values: 110% vitamin A, 100% vitamin C, 2% calcium,
2% iron.
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Summer Chiller
Serves 1.

All you need:
1 cup coconut water
Ice cubes
Squeeze of lime, about 1-2 tablespoons
1-1/2 oz rum, optional
Slice of orange

All you do:
1. Pour coconut water in a glass filled with ice cubes. Add lime juice and rum, stirring to combine. Top with slice of orange.

Nutrition Facts: 150 calories, 0.5g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 250mg sodium, 11g carbohydrates, 3g fiber, 7g sugar, 2g protein

Daily Values: 0% vitamin A, 25% vitamin C, 6% calcium,
4% iron