If you thought plain old H2O is the only water available, think again! The latest trend is to sip on naturally occurring water such as coconut, maple and birch. Each are collected from natural sources and are touted to be super healthy. Should you be sticking to tap water or plunging headfirst into the pool of alternative water? Here’s a look at these three trendy waters lining store shelves.

Coconut Water

This tropical water is the clear liquid extracted from the inner chamber from immature, green coconuts. Unlike coconut milk, coconut water is relatively low in calories, providing about 46 calories per cup. It is naturally a good source of vitamin A, magnesium, potassium and manganese, providing between 10 to 19 percent of your daily recommended amount of each. One cup of coconut water also provides 11 percent of your recommended daily amount of sodium, which is a beneficial electrolyte for those who work out regularly. Many coconut waters also contain a good dose of vitamin C, but this is because it’s added by food manufacturers as a preservative.

Athletes in particular have been turning to coconut water because of its electrolyte profile, which is touted as being similar to sports drinks. However, that’s not the case. “During exercise you lose more sodium than potassium in your sweat, which needs to be replenished,” says Dana Angelo White, a sports dietitian for Quinnipiac University. “Coconut water has a lot more potassium and a lot less sodium compared with sports drinks. For many athletes, this is not an ideal formulation because they need to replenish the high amount of sodium lost in their sweat.” Sports drinks are formulated in order to help athletes replenish the higher levels of sodium and lower levels of potassium lost during exercise. In addition, the high amounts of potassium found in coconut water can be problematic for those with kidney issues or who have high blood pressure.

Coconut water has a sweet, nutty flavor. Here are several popular brands you can find at the market:

— Vita Coco

— O.N.E. Coconut Water

— Zico

— Big Tree Farms Coco Hydro

— Harmless Harvest 100% Raw Coconut Water

[Read: New Products Made With Coconut: All They’re Cracked Up to Be?]Maple Water

Maple water comes from maple sap, which has a thin consistency and clear color. Maple sap is tapped from the maple tree before it’s boiled down into maple syrup. This water has a variety of nutrients, which are obtained by the trees pulling water and other nutrients through the soil by way of its roots. Maple water is pasteurized to destroy pathogenic microorganisms, while maintaining its nutrient profile.

About one cup of maple water contains 15 calories and 3 grams of carbohydrates (specifically sugar), and it’s free of fat and cholesterol. It’s an excellent source of manganese and contains a boatload of phytonutrients, plant compounds that may help promote certain health conditions and fight disease. One such phytonutrient, called abscicic acid, has been shown to help control blood sugar, which may be beneficial for diabetics. More research is needed, however, to determine the full phytonutrient profile of maple water along with any health benefits it may provide.

Maple water also helps promote ecological sustainability. While attending the Natural Food Expo West this past March, I spoke with Vertical Water, who produces maple water from trees found in New England forests. They encourage forest owners to tap their trees instead of selling them for lumber. Maple water production is a good way farmers can make money off the land without causing damage to their maple trees.

Here are several brands of maple water to sip on:

— Vertical Water

— DRINKmaple

— SEVA

[Read: Beverage Face-Offs: Which One Is Best?]

Birch Water

Although not as popular as coconut and maple, birch water can be found in some health food stores in the U.S. and online. Birch water is harvested annually in the spring in a similar method to maple sap. It has a similar nutrient composition to coconut water. Birch water is traditionally sipped in Scandinavia, Eastern Europe and Russia.

Here are two brands that sell birch water:

— Byarozavik Birch Tree Water

— Sealand Natural Resources, Inc

[Read: America’s Next Top Superfood.]

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Should You Dive Into the New Wave of Waters? originally appeared on usnews.com