Is Milk Really More Hydrating Than Water? Discover the Surprising Truth

Imagine it or not, milk could also be extra hydrating than water.

A rising physique of analysis means that sure drinks—together with milk—could also be extra hydrating than water in sure circumstances.

To disclose reality from fiction, we spoke to 2 registered dietitians about milk’s hydrating potential. Plus, discover out which well-liked hydrators are expert-approved and uncover when milk might assist with hydration—and when it could not.

Research present that milk might hydrate higher than water as a result of its electrolyte, protein, fats, and carbohydrate content material. This steadiness of vitamins and electrolytes reduces the speed of gastric emptying, which helps the physique retain fluids for longer. Nonetheless, this doesn’t essentially imply milk is all the time higher than different well-liked hydrators, reminiscent of water.

“Extra hydrating doesn’t all the time imply ‘higher for all conditions,’” Angel Planells, RDN, a Seattle-based registered dietitian nutritionist and spokesperson for the Academy of Diet and Dietetics, instructed Well being.

There are particular circumstances when milk is and is not the very best hydration possibility. Milk generally is a nice possibility for:

Publish-exercise restoration: “Milk will be a superb hydration possibility post-exercise, particularly after average to intense exercises,” Lena Beal, RDN, sports activities nutritionist, and spokesperson for the Academy of Diet and Dietetics, instructed Well being. “Not solely does it exchange misplaced fluids, however it additionally supplies high-quality protein for muscle restoration and carbohydrates to replenish glycogen shops.”
For rehydrating youngsters: “Milk will be helpful when there’s a necessity to revive each fluid and vitamins in populations that will not eat or drink sufficient,” mentioned Planells. Whereas older adults can even profit from milk’s rehydrating properties, milk has been discovered to be best as a rehydrator in youngsters.
To revive delicate dehydration: “When somebody must rehydrate and replenish energy, protein, and micronutrients (reminiscent of after a protracted hike or sickness),” mentioned Planells.

Whereas milk generally is a nice hydrator in sure conditions, it is not all the time the very best hydration possibility. These embody:

If you must eat a low-calorie weight loss program: For low-calorie hydration, water is the higher possibility.If you’re allergic to dairy or have lactose intolerance: Different varieties of hydration drinks will be consumed as a substitute for these with milk sensitivities or allergy symptoms.

In comparison with different well-liked drinks that present hydration, milk is an expert-approved selection. Each Beal and Planells advocate it, however in the suitable circumstances solely.

Right here’s how specialists rank hydrating drinks, from highest to lowest:

Milk: Ingesting milk, particularly low-fat milk, helps retain fluid for longer. Plus, it incorporates a combination of protein, carbohydrates, water, and electrolytes, which makes milk a sensible choice for post-exercise restoration.
Oral rehydration options: These are formulated to deal with dehydration with an optimum steadiness of electrolytes.
Coconut water: Excessive in potassium and low in sodium, Planells says coconut water is nice for rehydration after gentle exercise, however it’s not splendid for extra intense exercise.
Sports activities drinks: Sports activities drinks reminiscent of Gatorade replenish electrolytes (reminiscent of sodium and carbohydrates) which can be misplaced throughout or after intense train and endurance actions.
Water: A traditional hydrator with zero energy, water’s shortfall is that it doesn’t exchange electrolytes which can be misplaced throughout train.
Juice: Whereas juice incorporates vitamins and water, it additionally incorporates quite a lot of energy and added sugars.
Caffeinated drinks: The caffeine in soda, tea, and low has a gentle diuretic impact, rising the outflow of pee and lowering the quantity of fluid within the physique.
Alcohol: Alcohol additionally has a diuretic impact, which decreases fluid retention.

Milk generally is a higher hydrator than water in sure circumstances, however it’s not all the time the only option.

Low-fat milk is a wonderful selection for post-exercise restoration or to revive delicate dehydration, however if you happen to’re on a low-calorie weight loss program or have lactose intolerance, go for one other hydrating beverage (reminiscent of water) as a substitute.