Coconut water is the liquid that pours out when you crack open a coconut. Older coconuts (the ones that are brown and hairy) generally provide better coconut milk, which is made from the flesh of the coconut. Younger, green coconuts produce better coconut water. This beverage has a salty-sweet taste that can be divisive, but it does provide fewer calories than most fruit juices, along with vitamin C plus carbs and electrolytes that can be helpful for recovery after exercise.