drinks-high-in-potassium

4 Drinks High in Potassium to Balance Your Body

drinks-high-in-potassium

Why do we need potassium?

Potassium is an essential mineral that functions in our body as an electrolyte; we need it to regulate fluid balance, nerve signals, and muscle contractions.

The Ministry of Health recommends that adult men get 3,800 mg/day and that adult women consume 2,800 mg/day.

Without sufficient potassium intake, the World Health Organization cautions that individuals may be at risk for hypertension, cardiovascular disease, chronic kidney stone formation, and low bone-mineral density.

In fact, with regard to hypertensive (high blood pressure) adults, a 2012 systematic review by FSAZ found that increased potassium intake reduces blood pressure.

It was also announced this year that Michael Stowasser of the University of Queensland Diamantina Institute will lead a trial to investigate why blood pressure is so sensitive to dietary potassium.

"High dietary salt consumption has long been considered to be the primary cause of hypertension," Stowasser notes, "but growing evidence indicates that low potassium consumption has an equally important role to play."

Considering whether you need to add drinks that are high in potassium to your balanced diet? Read on for some effective and delicious beverage options.

Drinks High in Potassium

Coconut Water

Whether you drink it alone, add it to smoothies or toss it into creative recipes, coconut water is refreshing, hydrating, low in sugar and high in potassium.

But all coconut waters are not created equal. Pure H2coco Coconut Water, instead, comes straight from the coconut and has the following guilt-free features:

  • 330 mg of potassium per serving (200 ml)
  • No concentrates
  • No preservatives
  • No added sugar
  • Dairy and lactose-free
  • Gluten-free
  • GMO-free

If you want to shake things up, try different flavors like Cocochoc Chocolate, Cocoespresso Coffee, H2melon Watermelon, Pineapple, Raspberry & Apple, Pure Pin, and Troperific.

Vegetable and Fruit Juices

Vegetable and fruit juices are another good source of high-potassium drinks. Some of the fruits and veggies with the highest amount of potassium (and greater drinkability) include:

  • Bananas
  • Nectarines
  • Pineapples
  • Mangoes
  • Peaches
  • Tomatoes
  • Apples
  • Apricots
  • Oranges

If you don't have a juicer or can't find natural, no-sugar-added juice with these ingredients, consider tossing them into a smoothie with a splash of coconut water, and maybe some nut butter and chia seeds!

Check out our recipe for a Cocochoc Smoothie with dates, bananas, cacao, and cinnamon.

We also love this Mixed Berry Smoothie, which is high in vitamins, antioxidants, and fibre.

Prefer a greener blend? Try our Green Smoothie concoction with spinach, mangoes, strawberries, and banana.

Milk

Australians get much of their potassium from milk, which also contains other essential nutrients for the body like calcium, protein and vitamins.

In a study of Australian preschool children, researchers found that participants received one-quarter of their total potassium from dairy milk and yoghurt.

Unfortunately, many people suffer from gastrointestinal or allergic reactions when they consume dairy and lactose-containing products.

In these instances, consider opting for coconut water or fruit/vegetable juice to increase your potassium intake through beverages.

Sports Drinks

Potassium is added to many popular sports drinks but we recommend exercising caution when consuming these beverages as they are often packed with added sugar, artificial ingredients and calories.

Some brands even contain up to 22.4 grams of sugar per 250 ml.

Excessive sugar consumption can lead to tooth decay, weight gain, diabetes and other health complications.

Coconut water, by comparison, is typically much lower in sugar and calories and doesn't utilise artificial ingredients.

When it comes to high-potassium drinks, coconut water is one of the best solutions for healthy hydration; get yours online from H2coco.


is coconut water good for hangovers

How Coconut Water Helps you Fight Hangover

is coconut water good for hangovers

It's 6:00 am on a Sunday morning and you've awoken with a dry mouth, pounding headache, and nausea.

Though it might feel as though you're desperately ill, you know the truth: it's just a hangover.

We've all paid the price for over-indulging in one too many drinks.

We know that the only real cure for a hangover is time and rest, but what if there was a way to speed the process along?

Luckily, by providing hydration and electrolytes, coconut water might be just the thing to help ease some of those horrible hangover symptoms.

What's Happening in a Hungover Body?

According to researchers, hangovers start to develop as your Blood Alcohol Content dips down once you stop drinking.

They peak in intensity once your BAC reaches 0, which explains why they often hit us in the morning when we wake up.

Just to refresh your memory, here are some of the most common symptoms:

  • A headache
  • Tiredness
  • Nausea
  • Thirst
  • Concentration problems

According to MedlinePlus, most hangovers are gone in 24 hours — but not before we've already suffered substantially from the potential dehydrating and potassium-depleting effects of alcohol.

The only real treatment is time and rest.

However, there are definitely some ways to ease your symptoms during that 24-hour time period.

How Coconut Water Helps

As if you needed an excuse to indulge in a refreshing drink on a hungover morning, here's why you can feel extra justified in drinking this natural beverage:

Replaces Vital Electrolytes

Let's talk about how alcohol works in the body.

It functions as a diuretic, which means that it leads to your body losing extra water through urination or even through vomiting.

But it's not only water that gets flushed out: it's all those vital minerals and electrolytes like sodium and potassium that get eliminated along with the water.

Basically, when you drink too much it can throw your body's balance of important minerals out of whack.

This can add to a general feeling of lousiness and contribute to dizziness, cramps, and confusion.

A good quality coconut water has a balance of electrolytes like sodium and potassium.

In addition to providing a refreshing and uplifting boost in the midst of hangover symptoms, coconut water can help bring your electrolytes into balance.

Coconut Water Helps to Hydrate

Remember what we said about alcohol being diuretic?

Because it flushes so much water out of your body, a night of heavy drinking can lead you to wake up with a dry mouth, feeling incredibly thirsty.

At this point, it's vital to replenish your body with essential hydration.

When you wake up in the morning after one too many drinks, you already know that you've over-indulged in calorie-heavy, sugary alcoholic beverages.

So the first thing you want to do is avoid the processed sugar content and artificial flavoring in conventional soft drinks.

Coconut water offers a natural and refreshing alternative to boosting your hydration— without piling on artificial sugar and a ton of calories to last night's excesses.

An Ounce of (Coconut Water) Prevention?

A bad hangover can make anyone swear off alcohol for the long haul.

But if you do wind up heading out next weekend to drink with your mates, you might want to consider some preventative measures.

Aside from avoiding the heavy alcohol intake that causes a hangover, you can bring your favorite brand of coconut water along with you and stay hydrated while you enjoy a couple cocktails.

By slowly enjoying some coconut water in between drinks, you can moderate the amount of alcohol that you consume and help your body remain hydrated throughout the evening.

Remember to choose a coconut water that is free from additives and is minimally processed to provide you with the best in electrolytes and hydration.

Luckily, you don't need to be hungover to enjoy the refreshing, replenishing taste of fresh coconut water.

Check out H2Coco's blog for more facts about coconut water, or browse our shop to find your favorite new beverage!


best-drink-for-hydration-when-sick

Why Coconut Water is the Best Drink for Hydration When Sick

best-drink-for-hydration-when-sick

When we are feeling ill, it is not a secret that we do whatever it takes to make ourselves feel better.

Staying fully hydrated is of extreme importance, especially when the body is fighting illness.

As we know, not all drinks are suitable for this purpose.

It is best to stay away from sugary drinks such as sodas and fruit juices, and instead, consume a drink that is nourishing and hydrating, such as coconut water.

Let's take a look at some of the reasons why coconut water is the best drink for hydration when you are sick.

Why Do You Become Dehydrated When You Are Sick?

Before we begin, it is important to understand exactly how and why you become dehydrated faster than usual when you are not feeling well.

Many illnesses cause the body to lose water, whether through a runny nose, excessive vomiting, and increased sweating.

When you have a fever, you are even more at risk of becoming dehydrated, so it is vital to replace lost fluids with a drink that is hydrating and nutritious.

Coconut Water Provides Natural Hydration

Coconut water is an excellent choice for total hydration of the body. The natural sugar in the beverage helps provide a bit of energy, which is what most people need when they are feeling less than their best.

It is important to stay fully hydrated when you have a virus or an infection of some sort in order to give the body everything that it needs to recover.

Coconut water provides the hydration that your body is craving, all while tasting great and being refreshing when you are not feeling well.

Coconut Water Contains Electrolytes

While the body needs electrolytes at all times in order to function at its best, this is especially important when a person is feeling ill.

When sickness occurs and a fever is present, the body is losing fluids at a quicker rate, and these fluids need to be replaced.

Coconut water not only hydrates the body, but it also helps replace lost electrolytes, especially when a person has a higher than normal temperature or if vomiting is present.

Coconut Water Has Many Nutritional Benefits

The nutritional benefits of coconut water are especially helpful when a person is feeling under the weather.

It also has antiviral benefits.

In addition, consumption of coconut water helps to keep the body cool and more comfortable, as well as control vomiting, and much more.

Coconut water is an excellent choice for optimal hydration.

It Hydrates Better Than Plain Water

You can get a better hydrating effect from consuming coconut water, making it the best drink for hydration when sick.

This can help an ill person feel better more quickly. Coconut water is also known to give the immune system a boost, naturally helping your body fight off the illness that you are experiencing.

In addition to being low in calories, coconut water provides magnesium, vitamin C, fibre, calcium and many more nutrients that are needed.

The benefits of coconut water when you are sick are nothing short of amazing.

When a person is sick, hydration, nutrients, and electrolytes are key factors in helping them feel better and get back to their busy lives!

By keeping yourself hydrated with coconut water during an illness, you are hydrating and nourishing the body with the best that nature has to provide.

Be sure to have plenty of refreshing and delicious coconut water available, especially during those times when you are not feeling well!

To learn more, visit H2Coco's blog, or take a look at the wonderful products that we offer!


buy-Coconut-water-australia-online

You Can Buy Bulk Coconut Water Online in Australia Now

buy-Coconut-water-australia-online

What's so Good about Coconut Water?

Coconut water has been getting a lot of attention lately, and for good reason. It’s a low calorie, healthy drink that also tastes great – and that's hard to beat. Coconut water is right at home in the kitchen, where it can be used to make a variety of smoothies, cocktails, soups and more. Substitute it for water in many recipes for added taste and health kick. When it comes to coconut water, H2coco's Pure Coconut Water is the best choice and when you buy bulk coconut water at our online store, you save yourself time and money!

Coconut Water is Great for your Kids

You want to give your kids tasty treats they’ll enjoy, but you don’t want to give them sugar, preservatives, or other additives that compromise their health. H2coco's Lunchbox Range is a perfect addition to your kids' lunch and comes in our delicious Troperiffic and Wildberry flavours. You can feel great about your kids drinking this coconut water on its own or in smoothies because it’s fat-free, gluten-free, has no added sugar, and even comes in BPA-free packaging. All you’re getting is 100% natural coconut water. Once your kids see how delicious it is, they’re going to want to drink a lot of it –and you can let them know it’s great for their health. Buy in bulk to save money!

Coconut Water is Great for Recovery

Coconut water re-hydrates and restores well-being with its high potassium content, making it a great post-workout drink! What's more is that it contains less sugar than your typical sports drinks and juices! It also comes in eco-friendly Tetra packaging that keeps it fresh at all times. When you buy bulk coconut water from H2coco you’re ensuring that you always got a bottle handy to throw in your backpack or gym bag.

Coconut Water is Great for the Office

Three thirty-itis hit you hard at work? Don't reach for that chocolate bar in your bag and don't make yourself another cup of coffee! Instead, go for our delicious Cocochoc and Cocoespresso range! It's 100% natural and low in sugar, so it's a great option for your afternoon pick-up. And why not be the hero your office needs and buy our coconut water in bulk? Buy now and stock the office fridges with our delicious coconut water.

Where to Buy Bulk Coconut Water in Australia

You can buy bulk coconut water online right here! It's the ultimate in quality and convenience. H2coco is Australian owned and operated and is one of the leading suppliers of coconut water in the country. Your bulk coconut water order is fast and easy to place and is shipped right to your doorstep.

Ordering online with H2Coco is safe and secure and we'll provide a refund or exchange should you have a problem with your order. So what are you waiting for? Buy bulk coconut water with H2coco today.


Cronulla Sharks

Cronulla Sharks Season Launch

Cronulla Sharks

Whilst many spent Sunday romancing their loved ones for Valentines Day, H2coco headed down to Shark Park to support the Cronulla Sharks season launch.

Fans gathered from all over to watch the Sharks take on the Manly Sea Eagles on what was a perfect afternoon for Sunday footy.

The match was a cliffhanger ending in a draw and gave fans their first glimpse of the 2016 squad and what could be a Premiership team.

Cronulla Sharks h2coconut

However the action wasn’t just on the field, the Macdonald’s family hill was filled with family fun for Sharks Members.

With inflatable courses, slides and water slide the entertainment never stopped at Shark Park.

Cronulla Sharks h2coco

All the while H2coco was there hydrating the crowd as the Official Coconut Sponsor for the Cronulla Sharks.

H2coco are excited for another season alongside the Sharks and watch out for more delicious events this season.

Check out the post-match report on the Sharks website here!

h2coco Cronulla Sharks


World Surf League

H2coco Teams Up With Woolly To Keep The World’s Best Surfers Hydrated

World Surf League

Team up with Woolworths

As the Official Coconut Water of Surfing NSW, H2coco was very proud to team up with Woolworths to provide the athlete’s hydration station at the recent Port Stephens Toyota NSW Pro.

After a grueling year, the prestigious event in beautiful Port Stephens saw the culmination of the World Surf League Qualifying Series.

As the last chance to consolidate a spot on the 2018 Championship Tour, the event drew the many of the world’s elite female surfers, including Johanne Defay (FRA), Sage Erickson (USA), Tatiana Weston Webb (HAW), and Bronte Macaulay (AUS).

World Surf League

The four-day spectacle also included the WSL Men’s QS1000, Open Women’s and Junior divisions, offering groms the opportunity to compete alongside their surfing heroes.

The resulting crowds were huge, despite some iffy weather, showcasing the potential Port Stephens has to host further elite surf competitions.

The surf at Birubi Beach was pumping, and the competition was fierce with so much on the line.

World Surf League

H2coco was on hand throughout the event, providing a selection of 100% natural coconut waters to keep athlete’s hydrated and energised throughout the intense competition.

We also teamed up with Woolworths, who generously provided fresh fruit alongside our hydration station.

With many surfers moving away from artificial energy drinks, the time is perfect for natural options like coconut water to take their place.

H2coco offers a range of 100% natural coconut waters, which all contain the electrolytes sodium and potassium to support hydration.

All of our products are dairy-free, fat-free, and gluten-free, with no preservatives or GMOs.

H2coco is #TheRealChoice for a lifestyle of making every day healthier, and perfect for post-surf recovery and refreshment!

 


David-Freema

David Freeman to Speak at Myriad 2018

David-Freema

Myriad, Australia’s premier technology and innovation event, is back in Brisbane this May and we are proud to announce that H2coco founder, David Freeman, will be speaking at the event.

He joins a prestigious list of the world’s most influential speakers and thought leaders, in a celebration of creativity and innovation.

Myriad 2018 will run from 16-18 May at the Royal International Convention Centre in Brisbane, Australia.

The convention will explore and delve into the future of food, health, culture, play, work, cities, and money, showcasing the most original and avant-garde ideas and creations from over 200 exhibitors and local innovators.

H2coco has valued innovation from the very start where it was one of the first companies to launch ready to drink coconut water in Australia back in 2010.

Since then, H2coco has showcased it’s innovation, by pushing boundaries and expanding our unique and delicious range of products to include H2melon, SuperGreens, and H2nana.

David brings his entrepreneurial mind and innovative vision to the Dock Stage on Thursday night at 7.30pm, where he will expand on the inspiration behind H2coco, it’s formation and how H2coco has embraced the ideas of originality, creativity, and Real Innovation.

If you are interested to hear David speak or in attending Myriad, you can find more information and buy tickets here.


nsw-surfing

H2coco Becomes The Official Coconut Water of Surfing NSW

nsw-surfing

H2coco partnered up with Surfing NSW

The two-year partnership will see H2coco become the Official Coconut Water of Surfing NSW, keeping surfers and spectators hydrated at events along the whole NSW coast.

H2coco will also be providing tailored drinks packages for Surfing NSW coaching camps and the Havaianas NSW Junior Team at the upcoming Australian Junior Surfing Titles.

H2coco, the makers of Australia’s favourite coconut water, are very proud to announce a new partnership with Surfing NSW.  

Surfing NSW is the largest and longest-running state body for the sport of surfing in Australia, running surf schools, camps, and competitions for all ages and levels of surfers.

surfing in Australia

“We are passionate about providing healthier, real alternatives to the artificial energy drinks and sugary juices that have taken over a lot of sports,” says founder and CEO, David Freeman. “Surfing NSW supports and guides young groms from their first surf through to competing on the world tour – and giving them the right nutrition is a key part of that development.”

Surfing NSW CEO Luke Madden shared Freeman’s sentiments.

“As the state governing body for surfing – which is arguably Australia’s number one lifestyle sport – we feel we have an obligation to steer our competitors towards healthier alternatives as opposed to the artificial drinks David previously mentioned.

H2coco’s ethos aligns with our values and pillars as an organization and we can’t wait to work alongside them over the course of the next two years.”

About H2coco

H2coco’s range includes its renowned pure coconut water, dairy-free alternatives to iced coffee and chocolate milk, as well as a brand new Lunchbox Range with 200mL multipacks which are perfect for packed lunches. All H2coco products are 100% natural, dairy-free and gluten-free with no artificial ingredients and no preservatives.

Not all coconut waters are created equal.

H2coco is The Real Choice for a lifestyle for making everyday healthier.

About Surfing NSW- Surfing NSW, established in 1963, is the largest and longest-running of the recognised state bodies for the sport of surfing in Australia.

Our mission is to develop the sport of surfing in NSW to its maximum potential through the delivery of professional events, coaching, and educational programs.

Find out more at: www.surfingaustralia.com/states/nsw


h2coco

Why Sports Athletes Drink Coconut Water After Training

h2coco

Nutrition is key to fuelling a top notch performance.

What and when you eat is important for an optimal training session.

If you’ve recently increased the intensity of your training, you have to tweak your nutrition to match what your body needs to perform at its best.

Eating for performance is more than just meeting dietary guidelines set out for the general population.

What does this look like? Jessica Spendlove shared with H2coco five key things to focus on with your nutrition to help you eat for performance.

This article covers the first two.

Jessica-Spendlove

Jessica Spendlove is a sports dietitian who works with some of Australia’s leading professional sports teams including Cronulla SharksGWS Giants, Giants Netball and Sydney Kings.

Jessica became a dietitian to help people become the best versions of themselves.

She believes that there is no one-size-fits-all approach and so, she works with each client to help them optimise their health and performance according to the client’s needs, wants, lifestyle and individual goals. 

According to Jessica Spendlove, you need to focus on these key things when eating for performance:

GWS-Giants

1. PERIODISE YOUR INTAKE (TO MATCH YOUR TRAINING)

According to Jessica, one of the most important elements of an elite training program is periodisation.

This means some sessions, and training ‘blocks’ are much harder than others. It also includes scheduled rest days and ‘down’ weeks.

These intermittent intensities, durations, and types of training are important to maximise performance in every area.

It is, therefore, important to be adjusting intake to match their output.

Different training sessions mean variations in nutritional requirements.

For the harder, more intense sessions you will use more glycogen (fuel).

This means you should be taking on more nutrition prior to and immediately after those key sessions to optimise performance and adaptations to training.

h2coconut

One thing you can do before, during and after an intense training session is to drink H2coco Pure Coconut Water.

People dub coconut water as nature’s sports drink for a reason.

Pure coconut water has naturally occurring electrolytes – what you need to function at optimum physical levels.

Pure coconut water also has naturally occurring sugars that will help you go farther and stronger into your training sessions before reaching exhaustion.

After your session, drinking  Coconut Water can replace depleted electrolytes and glycogen, allowing for better hydration and faster recovery.

Some nutrients and foods should be adjusted more than others.

For example, carbohydrate intake should be adjusted based on the type of training, as opposed to protein intake as this should remain relatively constant day to day for someone who trains most days.

gwsgiants

2. PROTEIN – TIMING, DISTRIBUTION, TYPE

Most people understand protein is the key nutrient involved in muscle growth.

However, it is important to realise it is not only about the amount of protein you eat.

It is also about the type of protein you consume, when you eat it and the frequency.

Research has shown that most people can maximally use around 20 grams of protein at a time for muscle protein synthesis, which is very easy to achieve.

Therefore, providing the body with 5 to 6 doses of optimal protein across the day will switch on the muscle protein synthesis pathway more frequently, compared to just having 2 to 3 meals with large amounts of protein.

This means you should think about redistributing some of your protein at lunch and dinner into breakfast and snacks.

Research has also shown that the ability to gain lean muscle mass is elevated for 24 to 48 hours after a resistance training session.

This is why it is important for someone who is training most days to keep a relatively constant protein intake as their body is always in a state of gaining lean mass and strength, and also always in a mode of recovery. 

Stay tuned for the next blog post for more tips from Jessica Spendlove about getting the right nutrition for optimal performance.

Keep up to date with Jessica Spendlove from Health and Performance Collective.
Instagram @Jess_Spendlove_Dietitian & @health_performance_collective
Email Jess@jessicaspendlove.com
Website www.jessicaspendlove.com & www.healthandperformancecollective.com


Best Healthy Snack Ideas for Work in 2019

Need healthy snack ideas for work to keep productivity high?

Here are a couple of suggestions:

Raw Nuts

Raw Nuts

If you’re craving for something crunchy, opt for raw nuts.

Raw nuts contain healthy fats that have been said to help lower cholesterol levels.

If you’re watching your weight, eating a handful of raw almonds is better for you than snacking on foods that are high in complex carbs.

Fresh Fruits

Fresh Fruits

Fruits are everywhere, but, let’s be real, we sometimes forget to include them into our diet.

Not only are they nutritious, fruits are delicious and so versatile!

Cut up your favourite fruits into bite sized chunks, mix them up.

Voila! Yo’ve got yourself a delicious fruit salad snack.

You can also add greek yoghurt and a drizzle of honey to add more flavour.

Fruits are great sources of vitamins, minerals, fibre and other great nutrients.

So, don’t neglect them!

Granola/Granola Bars

Granola/Granola Bars

A lot of the store-bought granola products are packed with sugar, oils, and artificial ingredients.

On the other hand, homemade granola can be nutritious and make for a delicious treat at work and at home.

Make sure to use raw and organic ingredients whenever possible.

California Sushi Bites

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California Sushi Bites

Love sushi but don’t want all the calories? Then you’ll definitely love this snack idea!

These California sushi bites by FoodFaithFitness are made of Greek yoghurt, avocado, and crab meat and topped on crunchy cucumber.

They’re healthy, low-carb, super simple to make and taste like the California sushi rolls you know and love!

Homemade Sweet Potato Chips

image source

Homemade Sweet Potato Chips

You can never go wrong with chips.

But we all know, store-bought potato chips are packed with nasty oils and lots and lots and lots of sodium.

You can always make homemade, baked sweet potato chips to satisfy your cravings.

All you have to do is slice up some real sweet potatoes, drizzle them with olive oil, sprinkle with some salt then pop them in the oven – making healthy scrumptious chips get any easier than that.

Low-Sugar Drinks

Low-Sugar Drinks

All-natural, low sugar drinks are a great way to stay hydrated and energised for work.

The healthiest options are homemade juices.

But, if you don’t have the time or don’t own a juicer, opt for ready-to-drink healthy juice boxes.

Always look for all-natural, low-sugar options.

We’ve recently launched the brand new H2coco Lunchbox Range, featuring five delicious flavours: Pure Coconut Water, Espresso, H2melon Watermelon Water, Troperiffic and Wildberry.

As well as being downright delicious, the whole range is 100% natural, dairy free, gluten free and vegan-friendly. You can read more about the Lunchbox Range on our blog here.

You can now find the Lunchbox Range at Woolworths and Harris Farm Markets. You can also order directly from our website here.