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

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

Research present that milk could hydrate higher than water attributable to 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. Nevertheless, this doesn’t essentially imply milk is at all times higher than different widespread hydrators, comparable to water.

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

There are specific circumstances when milk is and is not the perfect hydration possibility. Milk generally is a nice possibility for:

• Put up-exercise restoration: “Milk could be a wonderful 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, advised Well being. “Not solely does it substitute misplaced fluids, however it additionally offers high-quality protein for muscle restoration and carbohydrates to replenish glycogen shops.”
• For rehydrating kids: “Milk could be helpful when there’s a necessity to revive each fluid and vitamins in populations that won’t eat or drink sufficient,” stated Planells. Whereas older adults may also profit from milk’s rehydrating properties, milk has been discovered to be handiest as a rehydrator in kids.
• To revive delicate dehydration: “When somebody must rehydrate and replenish energy, protein, and micronutrients (comparable to after an extended hike or sickness),” stated Planells.

Whereas milk generally is a nice hydrator in sure conditions, it is not at all times the perfect hydration possibility. These embody:

• If you’ll want to eat a low-calorie food plan: For low-calorie hydration, water is the higher possibility.
• If you’re allergic to dairy or have lactose intolerance: Different forms of hydration drinks could be consumed as an alternative for these with milk sensitivities or allergic reactions.

In comparison with different widespread drinks that present hydration, milk is an expert-approved alternative. Each Beal and Planells advocate it, however in the proper circumstances solely.

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

1. Milk: Consuming milk, particularly low-fat milk, helps retain fluid for longer. Plus, it accommodates a combination of protein, carbohydrates, water, and electrolytes, which makes milk a good selection for post-exercise restoration.
2. Oral rehydration options: These are formulated to deal with dehydration with an optimum steadiness of electrolytes.
3. Coconut water: Excessive in potassium and low in sodium, Planells says coconut water is nice for rehydration after mild exercise, however it’s not supreme for extra intense exercise.
4. Sports activities drinks: Sports activities drinks comparable to Gatorade replenish electrolytes (comparable to sodium and carbohydrates) which are misplaced throughout or after intense train and endurance actions.
5. Water: A basic hydrator with zero energy, water’s shortfall is that it doesn’t substitute electrolytes which are misplaced throughout train.
6. Juice: Whereas juice accommodates vitamins and water, it additionally accommodates a whole lot of energy and added sugars.
7. Caffeinated drinks: The caffeine in soda, tea, and low has a light diuretic impact, rising the outflow of pee and reducing the quantity of fluid within the physique.
8. 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 at all times the only option.

Low-fat milk is a wonderful alternative for post-exercise restoration or to revive delicate dehydration, however in case you’re on a low-calorie food plan or have lactose intolerance, go for one other hydrating beverage (comparable to water) as an alternative.