Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. Plain coconut water could be a better choice for adults and kids looking for a beverage that is less sweet. But don 't over do it, says Lilian of Harvard School of Public Health. One 11-ounce container has 60 calories, and if you drink several in one day, the calories can add up quickly, she says.