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Fact checked by Nick Blackmer
- Milk may keep you hydrated longer than water, but it’s not always the better choice.
- Low-fat milk can help replace fluids and support recovery after moderate to intense exercise.
- For everyday hydration, water remains the best option for most people.
Reaching for a glass of milk to quench your thirst may not be your first thought, but a growing body of research suggests that it may keep you hydrated longer than water in some situations.
How Milk Compares to Water for Hydration
Low-fat milk contains electrolytes, protein, and carbohydrates, and research suggests this combination may mean it can keep you hydrated longer than water in some situations.
The nutrients and electrolytes in milk slow how quickly it leaves the stomach and may reduce how quickly the body gets rid of the fluid through urine. As a result, milk may help you retain fluid longer than water.
But that doesn’t automatically mean that milk is always better than water. “More hydrating doesn’t always mean better for all situations,” Angel Planells, RDN, a Seattle-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told Health.
“While milk can support longer fluid retention, water remains the gold standard for day-to-day hydration needs,” said Planells, “especially when calorie intake isn’t desired or when you’re not losing a significant amount of electrolytes through sweat or exertion.”
Using Milk for Hydration
Milk can be a useful hydration option in some situations, including:
- After exercise, when you also need fuel: “Milk is an excellent hydration option post-exercise, especially after moderate to intense workouts,” Lena Beal, RDN, sports nutritionist, and spokesperson for the Academy of Nutrition and Dietetics, told Health. “Not only does it replace lost fluids, but it also provides high-quality protein for muscle recovery and carbohydrates to replenish glycogen stores.” Also keep in mind that is for after exercise—drinking milk while you’re workout out could cause stomach discomfort.
- For children who also need calories and nutrients: “Milk can be useful when there’s a need to restore both fluid and nutrients in populations that may not eat or drink enough,” said Planells. However, children who are dehyrdrated because of vomiting or diarrhea may need an oral rehydration solution instead.
- To restore mild dehydration: Milk is a good choice “when someone needs to rehydrate and replenish calories, protein, and micronutrients,” said Planells. This can be after a long hike or when someone has had a poor appetite and needs both fluids and nutrition. But milk isn’t a good substitute for an oral rehydration solution when there’s significant vomiting or diarrhea involved.
Other times, milk probably shouldn’t be your first choice, such as:
- If you’re limiting calories: Water hydrates without adding calories, making it the more practical everyday choice..
- If you have a milk allergy or milk causes digestive symptoms: People with a milk allergy should avoid it. Those with lactose intolerance may prefer lactose-free milk or another beverage they tolerate better.
Other Top Hydrating Drinks
While milk and water are both great hydrating drinks, they’re not your only options. Here are some more beverages you can reach for when you need an extra hydration boost:
- Oral rehydration solutions: These drinks, like Pedialyte, are formulated to treat dehydration with an optimal balance of electrolytes.
- Coconut water: High in potassium and low in sodium, coconut water is great for rehydration after light activity, but it’s not ideal for more intense activity.
- Sports drinks: Sports drinks, such as Gatorade, replenish the electrolytes you lose during intense exercise and endurance activities and provide carbohydrates to help with recovery.
- Juice: Juice provides fluid and carbohydrates, but it can also be high in calories and naturally occurring sugar. It can contribute to hydration, though water is usually the better everyday option.
Read the original article on Health
