Gatorade vs. Coconut Water: Nutrition, Benefits, & More

Hydration drinks have become a multi-billion-dollar industry, with new electrolyte-rich beverages coming on the map yearly.

Gatorade is one of the first electrolyte-rich drinks to ever appear on the scene, but it isn’t the first hydration drink in the world. That title goes to coconut water which has served as nature’s Gatorade since ancient times.

Key Takeaways:

The main difference between Gatorade and coconut water is that Gatorade tastes better, has more flavor variety, and can be stored longer. In contrast, coconut water is better in calorie-to-electrolyte ratio, has low sugar content, and has fewer carbohydrates. Both beverages are generally good in moderation.

In this article, we will compare the pros and cons of Gatorade and coconut water alongside their nutritional value and electrolyte contents.

By the end, you will know which beverage is best for you in every situation. We also included a handy list of different types of coconut water to help select the healthiest one.

	Gatorade (12 oz serving)	Coconut Water (12 oz serving)
Calories	80-90	65
Carbohydrates	12 g	12.6 g
Protein	0	2.45 g
Electrolytes	206 mg	935 mg

How Gatorade vs. Coconut Water Compare Nutritionally

Since Gatorade comes in a wide range of flavors, its nutritional content is not as uniform as coconut water.

Generally, Gatorade contains 80 to 90 calories in a 12-ounce serving, and it also contains 12 grams of carbs and almost no protein. In contrast, a similar-sized serving of coconut water contains 65 calories, with 12.6 grams of carbs and 2.45 grams of protein.

The protein content in coconut water is not significant enough (you won’t be putting on muscle mass because of coconut water). Still, it provides more protein than Gatorade. More important is the difference in carbs.

Gatorade is a very carb-packed beverage compared to coconut water. It is, therefore, easier to gain weight by drinking Gatorade than it is to do so by consuming coconut water.

Which Is Better for Electrolytes?

Since Gatorade and coconut water aren’t weight-loss or muscle-building beverages, their nutritional value is secondary to their electrolyte content.

Both drinks are used for hydration and refreshment, and electrolytes are the number one source of hydration in both.

So, which one supplies more electrolytes to the body?

Coconut water contains 850 mg of potassium and 85 mg of magnesium, bringing the total electrolyte weight to 935 mg.

On the other hand, Gatorade contains 160 mg of sodium and 45 mg of magnesium. That means Gatorade’s overall electrolyte weight in a 12-ounce serving is 206 mg, making coconut water the clear winner on the electrolyte front.

Pros of Gatorade

On the surface, it might seem like there is no aspect in which Gatorade comes out ahead of coconut water. But that is not true since Gatorade is far more popular than coconut water.

Here are a few advantages that might be responsible for this popularity:

• It tastes better – The number one reason for Gatorade’s market share compared to that of coconut water is that Gatorade appeals to broad taste, while coconut water is an acquired taste.
   
• It offers more variety – Coconut water is available as a liquid only, while Gatorade comes as a drink mix and has a range of flavors. It also has calorie-free types and versions that contain more electrolytes.
  
• It is cheaper than coconut water – Depending on where you shop, coconut water can be more expensive than Gatorade. This is because the yield of coconut water from each coconut is quite low.
  
• You can store Gatorade longer – When you open a bottle of coconut water, you cannot perpetually store it even in the fridge. It must be consumed within 7 to 10 days. In contrast, Gatorade has preservatives that keep it safe for consumption even after months of storage.
  
• It is consistent – Coconut water beverages can vary depending on where you get them. Bottled coconut water and the one served at resorts are neither nutritionally consistent.

Cons of Gatorade

Where Gatorade has some functional and flavor advantages compared to coconut water, it falls flat in terms of nutritional value and hydrating effect.

Here are the key drawbacks of Gatorade compared to coconut water:

• More carbs for fewer electrolytes – Gatorade contains almost twice as many carbohydrates as coconut water yet has far fewer electrolytes. This makes it a relatively inefficient hydration drink.
  
• High sodium content – High sodium diet is associated with stroke, heart disease, and high blood pressure. If you eat junk food, you already consume a lot of sodium, and Gatorade isn’t helping.
  
• Contains added sugar – Except for Gatorade Zero, most Gatorade varieties contain added sugar, which can be bad for diabetics, pre-diabetics, and those trying to lose weight.

Pros of Coconut Water

Having discussed the pros and cons of Gatorade, it is only fair to compare the good and the bad in the other option.

As much as coconut water seems comparatively better, there are multiple drawbacks to it as well. But first, let’s talk about coconut water pros:

• Contains more electrolytes – Coconut water contains more electrolytes than its size-equivalent serving of Gatorade. 
  
• Is generally preservative-free – While being preservative-free can be a drawback, it also means that coconut water is generally organic and hence, healthier.
  
• Doesn’t contain sugar – Unless sugar is added to a bottled variety of coconut water, the beverage is sugar-free. Therefore, it is better for individuals trying to lose weight.
  
• It contains fewer carbs – There are not as many carbohydrates in coconut water as in Gatorade. This makes coconut water better for weight loss.
  
• It isn’t a high-sodium beverage – If you opt for coconut water over Gatorade, you can stay clear of all the negative side effects of high sodium intake.

The Cons of Coconut Water

Coconut water isn’t a winner in every aspect. And in this section, you will see why Gatorade is preferable for many consumers.

Here are some notable drawbacks of coconut water:

• It can cause an electrolyte imbalance – While coconut water doesn’t contain a lot of sodium, it does contain plenty of potassium. High electrolyte content isn’t always a good thing. Cramps, irritability, and diarrhea are just a few side effects of consuming too many electrolytes.
  
• It is an acquired taste – The greatest reason for Gatorade’s popularity over coconut water is that anyone who likes fruit juice can come to like Gatorade. Coconut water isn’t as easy to like if you have never had it before.
  
• It can trigger allergic reactions in some individuals – A serious disadvantage of coconut water is that it can cause allergic reactions in vulnerable and sensitive people.

Which Makes a Better Sports Drink?

A fair comparison of Gatorade and coconut water reveals that Gatorade contains fewer electrolytes, more calories, and higher sugar content.

This already makes it a suspect “sports” drink. (Even though it’s “the” sports drink most people think of first when hearing the term.) Ahh, the power of branding!

On the other hand, coconut water is far more fitting for the title of a sports beverage because it is organic, has comparatively fewer calories, and has more electrolytes.

Coconut water makes a better sports drink than regular Gatorade, but Gatorade Zero is even better than coconut water at supplying electrolytes without calories.

Overall, coconut water is healthier, but neither beverage should be consumed in excess.

Types of Coconut Water

• Prime Hydration – Prime Hydration is made from coconut water and is great if you want to avoid sugary electrolyte beverages. See how Prime Hydration compares to Gatorade.
  
• Roar Organic Coconut Water Infusions – Coconut water with organic fruit flavor infusion.
  
• Laird Superfood HYDRATE Coconut Water Powder – A very rare instance of coconut water in powder form. Fortified with natural flavors for better taste.
  
• 365 by Whole Foods Market Coconut Water – As natural as coconut water gets. 100% natural yield.