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This tropical drink can provide a perfect refresher on a hot day, while offering up key nutrients for runners. 

Figuring out your hydration needs is essential as a runner. But let’s face it, water probably isn’t what you’re craving to quench your thirst every day. One drink that might add more excitement to your hydration plan: coconut water. 

Coconut water is the liquid that’s found in young coconuts, and it contains naturally occurring minerals, says Yasi Ansari, MS, RDN, CSSD, certified specialist in sports dietetics and national media spokesperson for the Academy of Nutrition and Dietetics. 

Coconut water is different from coconut milk, which is pressed from ground coconut flesh and then mixed with either coconut water or freshwater, says Kelly Jones, MS, RD, CSSD, sports dietitian based in Newtown, Pennsylvania. Compared to coconut milk (the kind you’d find in your grocer’s fridge, not the canned condensed variety), which contains anywhere from 45 to 70 calories per cup, and roughly 4.5 grams of fat, coconut water averages around 45 calories per cup and typically contains no fat. 

While there’s plenty of beverage options for runners to choose from today, knowing what will optimize your recovery and support your health is important. Here’s what to keep in mind about coconut water in particular.

The Benefits of Coconut Water

1. Offers Electrolytes

“Coconut water is most often praised for being a good source of potassium, with [about] 400 milligrams per cup, which is around the same amount as a medium banana,” says Jones. Consuming potassium may protect your heart, as it’s known to help lower blood pressure. “Potassium is also an important mineral to support hydration and healthy muscle function, though not without adequate sodium,” Jones adds.

Potassium isn’t the only electrolyte you’ll get from coconut water. “Coconut water also provides smaller amounts of the minerals magnesium, calcium, and phosphorus,” Ansari says. Runners lose these electrolytes through sweat and urine, so you need to replenish them, especially when clocking miles on a hot, humid day.

“Sweat loss can depend on climate, heat acclimatization, type of activity, sweat rate, diet, and more,” Ansari adds.

2. Serves Up a Healthy Supply of Vitamin C

Antioxidants are known to help your body’s natural defense mechanisms, and studies link people who eat a diet rich in antioxidants to lower risk of diseases and improved longevity. One important antioxidant in coconut water? Vitamin C.

One cup of coconut water supplies 27 percent of the daily recommended value of this vitamin, which is important in protecting your cells from the damage of free radicals, and supporting your immune system. “According to the FDA, the closer we get to 20 percent of a daily value, we’re getting a high source of that mineral or vitamin,” Ansari says. 

3. Supports Your Overall Health

“While more research is needed on coconut water and its benefits on human health, coconut water has been linked to playing a role in blood sugar control, offering antioxidant properties, and supporting heart health and blood pressure,” Ansari says. 

One study, published in the International Journal of Medical Research & Health Sciences, backs this up, showing that coconut water can help improve blood pressure, thanks to its potassium content and this mineral’s effects on blood flow.

Coconut water may be also help when it comes to drinking enough. If you’re replacing your normal glass of water with coconut water simply because you love it and it makes you drink more liquids, than that’s a win for your hydration, which then supports your overall health, as well as your run performance.

The Downsides of Coconut Water

One catch on the electrolyte content in coconut water: It doesn’t contain much sodium. “Since sodium is the mineral lost in the highest amounts during exercise, it’s what’s missing from coconut water for those who rely on it as a sports drink,” says Ansari. In other words, if you’re clocking a lot of miles and sweating a ton, you probably don’t want to substitute coconut water for your go-to sports hydration. 

“When it comes to sports and ensuring athletes are rehydrating appropriately, electrolyte-enhanced beverages on the market that offer sodium are going to be the most optimal choice to help minimize hyponatremia risk [a lower-than-normal level of sodium in the bloodstream]—headaches, altered mental status, nausea, and vomiting can result from hyponatremia,” Ansari says.

Also, if you’re using coconut water to fuel your runs, it might not offer the carbs you need to sustain your effort. “Once we get closer to an hour [of running], the carbohydrates that are offered in other sports beverages can help sustain energy and blood sugar better [than coconut water],” Ansari says. “For those training less than an hour, coconut water can be a safe alternative [to electrolyte drinks] as long as you’re not losing too many fluids through sweat.”

How to Make Coconut Water Part of Your Running Hydration Plan

If you love coconut water and want it to play a role in your run nutrition, Ansari suggests making your own product that contains coconut water and sufficient sodium. 

“I advise clients who enjoy coconut water during exercise to add 1/8 teaspoon of salt, which adds 300 milligrams of sodium. For those who sweat heavily and know they are heavy salt sweaters, 1/4 teaspoon per 16 ounce bottle may be appropriate,” says Jones.

Ansari also suggests alternating with an electrolyte-enhanced beverage that contains more sodium and supports adequate hydration. She also recommends pairing coconut water with a salty snacks, like pretzels, olives, pickles, trail mix, or salted peanut butter and jam sandwiches. 

What to Know Before You Buy Coconut Water

When shopping for coconut water, Jones recommends looking for cold-pressed varieties, meaning it has not been treated with heat, which may damage some nutrients and antioxidants, such as vitamin C. 

Some coconut waters also have high amounts of added sugars. The daily guideline for Americans suggests less than 10 percent of calories come from added sugars, and the American Heart Association recommends men keep daily added sugar consumption to 36 grams and women stick to 25 grams. 

However, very active individuals may need more sugar than the average population, Ansari says. “What’s important to remember is that athletes need energy. Carbs fuel workouts. Electrolyte-enhanced products that contain carbs are going to help boost energy especially when consumed during a workout and when topping off energy stores prior to a workout,” she says. 

If you’re drinking coconut water before, during, or after a run, it’s okay to get those added sugars to support your efforts. However, aim to limit your daily consumption of added sugars, looking for coconut water products with lower amounts.

Coconut Waters We Love

Ugandan star Peruth Chemutai continued her brilliant start to the season with another world-class display, storming to victory in the women’s 3000m steeplechase at the Xiamen Diamond League in a world-leading 8:51.06.

The triumph completed a remarkable early-season Diamond League double for Chemutai, who had already opened her campaign with victory in Keqiao. Carrying that momentum into Xiamen, the Olympic champion once again proved why she remains one of the most formidable athletes in global distance running.

Against an elite field featuring the last two global champions, Chemutai delivered a composed and commanding performance from start to finish. She timed her race perfectly, maintaining relentless rhythm over the barriers before unleashing a decisive finishing surge that none of her rivals could match.

Bahrain’s Winfred Yavi, the reigning world champion, pushed hard throughout the contest and crossed second in 8:51.54, while Kenya’s Faith Cherotich finished third in 8:52.53 after another impressive run on the international stage.

The quality of the race underlined just how exceptional Chemutai’s performance truly was. Beating both of the sport’s most recent global champions in one of the fastest races ever run this early in the season sent a powerful message to the rest of the athletics world.

From the opening laps, the pace was aggressive and unforgiving, yet Chemutai looked completely in control. Her barrier technique remained smooth and efficient, while her strength over the final kilometer separated her from the field in spectacular fashion. By the final water jump, the Ugandan had already stamped her authority on the race.

Beyond the fast time and the meeting record, the victory symbolised something even bigger — consistency at the very highest level. After battling difficult moments in recent seasons, Chemutai now appears sharper, stronger and more confident than ever.

Her back-to-back Diamond League victories have instantly established her as one of the standout athletes of the season, and with the major championships approaching, the Ugandan star looks ready to challenge for even greater glory.

In Xiamen, the women’s steeplechase once again showcased extraordinary global depth. But on a night filled with champions, it was Peruth Chemutai who stood tallest.

The women’s 10km race delivered a spectacular exhibition of speed and endurance as an elite field lit up the roads with world-class performances during the highly anticipated 23–24 May 2026 race weekend at the Sanlam Cape Town Marathon. With several top athletes producing exceptional times, the race showcased the rising standard and growing depth of women’s distance running across Africa.

South African star Tayla Kavanagh produced the performance of the day, storming to victory in a stunning 31:25, pending official confirmation. Her remarkable run not only secured the win but also shattered the course record by 12 seconds, improving on her own previous mark. The performance now places Kavanagh as the sixth-fastest South African woman in history over the distance, further cementing her status among the nation’s elite road runners.

From the opening kilometres, Kavanagh controlled the tempo with confidence and precision, maintaining a relentless pace that the rest of the field struggled to match. Her historic run adds another major milestone to what is rapidly becoming an exceptional career on the roads.

Finishing second was Kyla Jacobs, who crossed the line in a strong 32:47 after an aggressive effort in pursuit of a personal best. Jacobs pushed hard throughout the race and came close to eclipsing her career mark of 32:16, showing impressive determination against a highly competitive field. Despite narrowly missing the target, her performance confirmed her growing consistency at the highest level.

Completing the podium was Lesotho’s Neheng Khatala in 33:01. The national record holder and Hollywood Athletics Club athlete once again demonstrated her class on the big stage with another composed and competitive performance. Khatala’s ability to consistently challenge among the front-runners continues to strengthen her reputation as one of the region’s top distance athletes.

The exceptional standard of racing underlined the momentum currently building within African women’s road running, with athletes continuing to push boundaries and deliver performances of international calibre. The women’s 10km proved to be one of the standout highlights of the weekend, leaving fans with a thrilling reminder of the continent’s growing influence in global distance running.

The 2026 Ottawa International Marathon is shaping up to be one of the most competitive editions in recent years, with Ethiopian marathon star Shura Kitata set to headline a powerful men’s elite field in the Canadian capital.

Scheduled for Sunday, May 24, the race has attracted a deep lineup of accomplished distance runners from across the globe, promising a thrilling battle through the streets of Ottawa. Kitata arrives as the marquee name of the event, carrying a personal best of 2:03:59 and the reputation of being one of the most experienced marathon competitors on the international circuit.

The Ethiopian veteran has built his career on consistency and tactical brilliance, earning victories and podium finishes at some of the world’s biggest marathons. His presence instantly raises the profile of the race and positions him as the athlete to beat.

However, the road to victory will be anything but straightforward.

Fellow Ethiopian Asrar Hiyrden also enters with an identical personal best of 2:03:59, setting the stage for what could become a dramatic head-to-head duel between the two East African stars. Canada’s Rory Linkletter will carry home hopes into the race after clocking an impressive 2:06:04, while Gebretsadik Abraha and Mulugeta Debasu add even more Ethiopian depth to an already stacked field.

The elite lineup also features strong contenders such as Gizealew Ayana, Afewerk Mesfin, Daniel Mesfun, Luke Kibet Cheruiyot, Elvis Cheboi and Kipsambu Kimakal, creating a truly international contest packed with proven marathon talent.

One of the most intriguing names on the start list is Canadian athlete John Gay, who is set to make his marathon debut. Known primarily for his achievements on the track and over the steeplechase, Gay’s transition to the marathon will be closely watched by fans and analysts alike.

With multiple athletes boasting personal bests under 2:07 and several more capable of breakthrough performances, the 2026 Ottawa International Marathon could produce one of the fastest races ever seen on Canadian soil.

Beyond the times and statistics, the event represents another major showcase for global marathon running, blending established champions with rising stars hungry for a defining performance. As anticipation builds, all eyes will be on Shura Kitata and the elite field as they prepare to deliver a spectacular showdown in Ottawa.

The streets of Cape Town witnessed a breathtaking distance-running performance as French athlete Maxime Chaumeton produced a sensational run to rewrite the record books at the 2026 Sanlam Cape Town Marathon 10K.

Chaumeton stormed to victory in a remarkable 27:41, a time still awaiting official ratification, but already celebrated as a new course record after eclipsing the previous mark by 12 seconds. On a course known for its intensity and rhythm-breaking terrain, the performance stood out as one of the fastest ever recorded at the event.

From the opening kilometres, the pace was relentless. Chaumeton separated himself from the field with a fearless surge that eventually turned the race into a historic solo exhibition. His fluid stride and sustained aggression through the final stages left spectators lining the streets in awe as he crossed the finish line with the clock flashing a potentially legendary mark.

Behind him, South Africa’s rising star Thapelo Ramokhoase delivered one of the finest races of his young career. The 22-year-old clocked an outstanding personal best of 28:33 to secure second place, confirming his growing status as one of the country’s most promising road runners. His composed effort against a world-class field highlighted both maturity and enormous potential for the future.

Completing the podium was fellow South African Cwenga Nose, who dipped comfortably under the 29-minute barrier with a strong 28:59 performance. His determined finish capped a high-quality race that showcased the depth of distance running talent currently emerging on the African circuit.

Men’s 10K Podium – 2026 Sanlam Cape Town Marathon

1. Maxime Chaumeton — 27:41 (Pending official confirmation | New Course Record)

2. Thapelo Ramokhoase — 28:33 (Personal Best)

3. Cwenga Nose — 28:59

The electric atmosphere throughout Cape Town added another layer to an already memorable occasion, with thousands of fans witnessing a race that blended elite international quality with inspiring local performances.

If officially confirmed, Chaumeton’s run will go down as one of the defining moments in the recent history of the Sanlam Cape Town Marathon 10K, further elevating the event’s growing reputation on the global road racing calendar.

The 2026 Ottawa International Marathon is shaping up to be one of the most competitive women’s races on the global calendar, with Ethiopia’s Meseret Belete leading a breathtaking elite field packed with proven champions, national record holders, and rising stars.

Scheduled for Sunday, May 24 in Canada’s capital city, the race has assembled an extraordinary lineup that promises speed, drama, and a possible course record battle on the streets of Ottawa.

At the center of the spotlight stands Meseret Belete, the Ethiopian marathon star whose blistering personal best of 2:18:21 makes her the fastest woman in the field. Known for her fearless front-running style and relentless closing strength, Belete arrives in Ottawa carrying the weight of expectation as one of the premier marathoners in the world.

But victory will be far from guaranteed.

Fellow Ethiopians Rahma Tusa (2:19:33) and Meskerem Assefa (2:20:36) bring equally dangerous credentials into the race, creating what could become a tactical and high-paced Ethiopian showdown from the opening kilometers. With multiple athletes under 2:23, the margin for error will be razor thin.

The depth of the field is what truly elevates this edition of the Ottawa Marathon into something special.

Kidsan Alema, Tahir Kuftu, Meseret Gebre, Birke Debele, Elfinesh Demise, and Abebech Afework all enter with elite-level performances capable of producing a breakthrough victory on the right day. Kenya’s Betty Chepkorir also adds further firepower to the international contest, ensuring East Africa’s dominance will once again headline the event.

Adding even more intrigue is the presence of Canadian marathon record holder Natasha Wodak, who returns to race on home soil carrying the hopes of the local crowd. Wodak, who owns a national record of 2:23:12, remains one of the most respected distance runners in Canadian history and will be eager to challenge the deep international field in front of passionate home support.

Meanwhile, Swedish-Ethiopian star Abeba Aregawi is set to make her marathon debut — one of the most fascinating storylines heading into the race. A former world-class middle-distance runner with exceptional track credentials, Aregawi’s transition to the marathon will attract enormous attention from athletics fans worldwide.

Canadian debutant Jade Bérubé and compatriot Élissa Legault complete a field that blends experience, ambition, and emerging talent, giving the race a unique international flavor.

With Ottawa known for its fast course and excellent racing conditions, the ingredients are perfectly in place for a historic afternoon. If the pace is aggressive early, spectators could witness one of the quickest marathon performances ever recorded on Canadian soil.

More than just a race, the 2026 Ottawa International Marathon is rapidly becoming a global stage for women’s distance running excellence — and with Meseret Belete leading a field this deep, the battle for the crown could produce one of the defining marathon moments of the season.