Are you one of the many conditioned athletes that grab for a sports-drink when your body is low on fluids? Did you know most sports drinks are packed with sugar, sodium, and empty calories?

Your average sports drink contains at least 14 grams of sugar in the form of sucrose and glucose-fructose syrups. If you’re not an athlete — training for hours a day — the fructose in your body converts to fat easily, leaving you looking and feeling sluggish.

In most cases, the best way to restore your body’s fluids and electrolytes after exercise is simply with water and food, particularly fruit. In cases of severe exertion or illness, however, a quick electrolyte boost may be necessary. For those reluctant to consume sports drinks with all their added colors, flavors, sweeteners and preservatives, nature has provided the perfect rehydrating drink: coconut water.

Fat-free, cholesterol-free, low-calorie, super-hydrating, naturally rich in electrolytes, coconut water is found inside the cavity of young, unripe coconuts. According to Natural News’ Health Ranger Mike Adams, coconut water’s electrolyte balance resembles human blood so much that it can be safely injected into the human bloodstream.

Coconut water relieves the pain of dehydration, but just like anything in life, it should not be abused. Individuals should also be careful not to drink too much water, because it may lead to over-hydration, or hyponatremia, which may be life threatening. This occurs when the body consumes more water than it loses. When there is too much water in the body, there are low levels of salt in the blood. As a result, people may experience swelling in the legs, shortness of breath and enlarged organs and veins.

Coconuts are notoriously difficult to open, but young coconuts are even worse, and even the most tried and true methods of splitting open the tough-husked fruit can result in injury if not done carefully. Typically, you need to use the heel of a cleaver to bust open a coconut, but it will take more preparation and steps than that to open a young coconut the right way. Once you figure it out, you’ll have access to the sweet – and healthy – nectar inside.

Check out these tips for opening up a young coconut:

1. Put the young coconut on its side on the cutting board and husk the top of it with the knife to partially reveal the coconut shell inside, removing all traces of the white husk from the top.
2. Cut a slit with the corner of the chef’s knife in the largest section of the coconut about 2 inches from the top (the shell should have three lines dividing it into three sections).
3. Push the tip of the chef’s knife into the slit until it is about 1 inch in length with the knife held securely.
4. Pull the handle down until it is parallel with the table while making sure that the coconut is still firmly connected to it.
5. Rock the handle back and forth until the “lid” pops up. Pull it off with your hands.