Coconut Water vs. Sugarcane Juice

Coconut water and sugarcane juice are two popular summer drinks in tropical places. Both taste sweet and nice. But is one healthier than the other?

We compare them to see who wins - coconut water or sugarcane juice. We check what nutrients each has and what benefits they give our body. This helps us pick better when we feel thirsty.

Coconut water provides minerals that hydrate well after playing sports. Sugarcane juice has more sugar, which gives instant energy, but too much can be bad for people with diabetes. Both have good things. One may suit some people more depending on their body type and health condition.

Let's explore and find out exactly how coconut water and sugarcane juice differ. Understanding this can help us decide which drink nourishes our body better! 

Coconut water - nature's hydration

Coconut water is the clear, nourishing liquid from young, green coconuts. It serves as a natural drink full of electrolytes.

Health benefits:

  • Hydration: The electrolytes in coconut water, including potassium, sodium and magnesium, are similar to human plasma, helping it hydrate as efficiently as a sports drink. These minerals get readily absorbed, replacing fluids lost through sweat.
  • Heart health: Coconut water has a high potassium content, which neutralises sodium, lowering blood pressure. Magnesium helps muscular and nerve functions related to cardiovascular activity, too.
  • Weight loss aid: A cup contains just 46 calories, making it a low-calorie beverage compared to fruit juices or soda. This allows for satisfying thirst without extreme sugar calories that encourage fat storage. It gives a light-filling effect, restraining hunger.
  • Exercise recovery: Active physical activity exhausts vital minerals through sweat loss. The sodium, magnesium and potassium in coconut water reload these quickly, rejuvenating hydration immediately after exercise.
  • Detoxification: Some evidence finds coconut water has a cleansing action, possibly by promoting urine production to destroy toxins. Being hypotonic, it facilitates water movement, helping flush kidneys.
  • Digestion: Coconut water contains bioactive enzymes that balance acidity, contributing to healthy gut function. The lauric acid in it acts as an antimicrobial, aiding digestion.
  • Immunity: Coconut water contains vitamin C. Vitamin C helps boost immunity. It increases the production of white blood cells. These blood cells fight infections and kill harmful germs that enter the body. This protects the body from diseases.
  • Diabetes Aid: Coconut water has vinegar extracts. These extracts reduced high blood sugar levels in some research studies. This shows coconut water can help manage diabetes by lowering blood glucose.
  • Beauty Elixir: The vitamins C and E in coconut water shield the skin from sun damage and pollution. Its minerals are antioxidants that prevent skin cell damage, too. Staying hydrated with coconut water also keeps skin soft and supple instead of dry.

Coconut juice

Sugarcane juice - nature's sweet elixir

Sugarcane juice extracted from cane stalks is packed with simple carbohydrates and micronutrients.

Health benefits:

  • Energy boost: Sucrose, glucose and fructose in sugarcane juice provide easily digested sugars that metabolise swiftly, elevating blood glucose levels and translating to an enhanced energy rush.
  • Digestion: The high potassium levels optimise water movement in the digestive tract, preventing issues like constipation and bloating. This regulates bowel movements.
  • Infections: Sugarcane juice has antioxidant compounds that enhance disease-fighting white blood cell activity in the immune system to prevent viral and bacterial infections by warding off foreign pathogen bodies effectively.
  • Bone builder: Calcium strengthens bones by solidifying bone mineral matrix to increase bone volume. This makes bones denser and lowers the risk of osteoporosis considerably.
  • Chemotherapy relief: Sugarcane juice helps replenish fluids and electrolytes like potassium and sodium lost during chemotherapeutic treatments to prevent dehydration and keep energy levels stable.
  • Liver Detox: Sugarcane juice contains antioxidant compounds. The two main ones are orientin and vitexin. These substances help stimulate the liver to produce more bile. It also helps the body get rid of toxins, waste, excess cholesterol and a substance.
  • Heart helper: Sugarcane juice provides a mineral called magnesium, which helps relax blood vessels. This dilation allows blood to flow more freely. Magnesium also helps prevent blood clotting. Better blood flow reduces plaque deposits in vessels that block easy flow to and from the heart.
  • Diabetes aid: Sugarcane juice contains beneficial plant compounds. These include ferulic acid and certain flavones. Research shows these substances can make the body's cells more sensitive to insulin.
  • Skin rejuvenator: Sugarcane juice provides zinc, which is essential for wound healing and tissue regrowth. Zinc increases blood clotting at wound sites, leading to faster closure. It also helps realign collagen and elastin fibres properly so that recovery occurs faster with less scarring.

Sugarcane juice

Considerations and cautions

Diabetes care

Too much sugarcane juice can spike blood sugar since it contains sugar. This can be risky for people with diabetes. It's best to avoid sugarcane juice if you have diabetes or limit intake to half a glass daily maximum. Consume coconut water instead as a safer choice.

Kidney health

People with poor kidney function cannot remove excess minerals well. Coconut water has lots of potassium. Too much potassium harms weak kidneys. So, those with chronic kidney disease or kidney stones should check with their doctor before drinking coconut water.

Allergies and intolerances

Allergy and reactions

Some people may get upset stomach or reactions after having these drinks. Reasons include:

  • Coconut allergies can cause rashes, stomach pain or diarrhoea
  • Sugarcane pollen during harvesting season leads to allergic symptoms
  • Too much sugar in sugarcane juice may cause bloating or gas
  • Excess coconut water acts as a laxative, causing loose stools

So start by having a small quantity. Stop if you feel unwell. Overall, coconut water suits more people without reactions compared to sugarcane juice.


Both coconut water and sugarcane juice stand out as refreshing and nourishing beverages, each brimming with its own set of health benefits.

Coconut water shines as a superior hydrator, packed with electrolytes that are perfect for post-exercise replenishment, supporting heart health, aiding weight management, and boosting overall immunity.

On the other hand, sugarcane juice offers a quick energy boost, aids in liver detoxification, supports digestion, and comes with heart-friendly and diabetes-friendly properties, among others.


1. Can I drink coconut water every day?

Yes, you can drink coconut water every day as it's low in calories and rich in electrolytes, making it a healthy hydration choice. Just keep in mind to consume it in moderation, especially if you have specific health conditions that require monitoring potassium intake.

2. Is sugarcane juice good for people with diabetes?

Sugarcane juice contains natural sugars that can cause a spike in blood sugar levels, so it's best consumed in moderation. People with diabetes should consult their doctor before adding sugarcane juice to their diet and might prefer to limit their intake or choose coconut water as a safer alternative.

3. Which is better for weight loss, coconut water or sugarcane juice?

Coconut water is a better option for weight loss as it is lower in calories and sugar compared to sugarcane juice. Its electrolyte content can also help keep you hydrated and feel full, which can aid in weight management.

4. Can sugarcane juice help with liver detoxification?

Yes, sugarcane juice contains antioxidant compounds that can aid in liver detoxification by stimulating bile production and helping the liver to process and eliminate toxins more efficiently.

5. Which drink is better for hydration after sports, coconut water or sugarcane juice?

Coconut water is often considered better for hydration after sports due to its high electrolyte content, particularly potassium, which can quickly replenish fluids lost through sweat. It hydrates as efficiently as sports drinks without the added sugars and calories.


Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

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