As a kid, summers didn’t mean exotic getaways or amusement park visits. Instead, my family spent time idling in a hammock under a dense canopy of trees, napping in the dappled sunshine. When thirst (or even dehydration) struck, I’d turn to fresh coconut water, sipped straight from the source, hacked open with a sickle.

That memory always flashes through my mind as I rip open a packaged coconut water, one that swears that it’s “not made from concentrate.” The travails of adulthood mean that breakfast has been demoted from a priority of “maybe” to something that actually happens around noon. After countless failed attempts to overhaul my morning routine, I decided that coconut water would be my non-negotiable first sip of the day—keeping my electrolytes up until I could sit down for a proper meal.

It sounds simple enough—deceptively so. Cycling through the packaged options in the market, I find few that appeal to my palate (“Too sweet!” “Too salty!” “Too… nothing?”). Determined to recreate the magic of my grandfather’s farm, I land on a fresh coconut delivery subscription—and strike gold.

Now reunited with the subtly sweet, slightly nutty taste of real coconut water, it’s become a mainstay in my morning routine. Through stomach upsets and early morning calls, a chilled glass sits steadfastly beside my laptop—the low-maintenance change in my life that has helped me power through the morning.

The best time of day to drink coconut water

When I spoke of my experience with integrative nutritionist Payal Kothari, she confirmed what I suspected. “When consumed early in the morning on an empty stomach, coconut water helps kickstart digestion, balance pH levels, and detoxify the system,” she explains. Studies show that the drink is anti-inflammatory and feeds a healthy gut microbiome.

Beyond flushing out toxins from the body, it also serves as a natural treasure trove of potassium, magnesium, and other essential minerals that support electrolyte balance—all of which help dial down the risk of dehydration “Its hydrating properties can also lead to clearer skin, as it helps maintain skin moisture and support detoxification,” adds Vedika Premani, a clinical dietician at Sir H N Reliance Foundation Hospital in Mumbai.

With temperatures rising, coconut water is an even handier ally against the summer heat, replenishing fluids lost through the blistering days of summer. “It’s a natural rehydration drink that quickly restores the body’s hydration levels,” says Premani. Unlike sugary sports drinks, it keeps you refreshed without the added artificial sweeteners.

How much coconut water is too much?

While coconut water is an easy summer staple, it’s worth remembering that you can have too much of a good thing. Though there’s no strict daily limit, experts recommend keeping it to one or two servings (200 to 300ml each) per day, increasing to three servings in extreme heat.