Verdict
Per package, a coconut water carton (330 ml) has 73 kcal and a sports drink (500 ml) 120 kcal. Per 100 ml it's practically a tie: 22 vs 24 kcal, almost all sugar. Coconut water has more potassium; the sports drink more sodium (what you lose most in sweat). For workouts up to an hour, plain water does the job. Both make more sense for long sessions, heat or heavy sweating.
When to choose Coconut water
- You want a natural drink with potassium on a hot day.
- You prefer the smaller package and fewer calories at a time.
When to choose Sports drink
- Long session (over 1 hour), running or heavy sweating — the sodium helps replace losses.
- You need fast carbs during the activity.
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.