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 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 might assist with hydration—and when it could not.

Research present that milk might hydrate higher than water on account of its electrolyte, protein, fats, and carbohydrate content material. This stability 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 at all times higher than different widespread hydrators, similar 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 particular circumstances when milk is and is not the perfect hydration choice. Milk is usually a nice choice for:

• Put up-exercise restoration: “Milk may be a wonderful hydration choice 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 exchange misplaced fluids, but it surely additionally supplies high-quality protein for muscle restoration and carbohydrates to replenish glycogen shops.”
• For rehydrating youngsters: “Milk may be helpful when there’s a necessity to revive each fluid and vitamins in populations that won’t eat or drink sufficient,” mentioned Planells. Whereas older adults also can profit from milk’s rehydrating properties, milk has been discovered to be simplest as a rehydrator in youngsters.
• To revive gentle dehydration: “When somebody must rehydrate and replenish energy, protein, and micronutrients (similar to after an extended hike or sickness),” mentioned Planells.

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

• If it is advisable to eat a low-calorie food regimen: For low-calorie hydration, water is the higher choice.
• In case you are allergic to dairy or have lactose intolerance: Different kinds of hydration drinks may 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 selection. Each Beal and Planells suggest it, however in the precise circumstances solely.

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

1. Milk: Consuming milk, particularly low-fat milk, helps retain fluid for longer. Plus, it incorporates a mix of protein, carbohydrates, water, and electrolytes, which makes milk a sensible choice for post-exercise restoration.
2. Oral rehydration options: These are formulated to deal with dehydration with an optimum stability of electrolytes.
3. Coconut water: Excessive in potassium and low in sodium, Planells says coconut water is nice for rehydration after mild exercise, but it surely’s not perfect for extra intense exercise.
4. Sports activities drinks: Sports activities drinks similar to Gatorade replenish electrolytes (similar 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 exchange electrolytes which are misplaced throughout train.
6. Juice: Whereas juice incorporates vitamins and water, it additionally incorporates a whole lot of energy and added sugars.
7. Caffeinated drinks: The caffeine in soda, tea, and low has a light diuretic impact, growing 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 is usually a higher hydrator than water in sure circumstances, but it surely’s not at all times the only option.

Low-fat milk is a wonderful selection for post-exercise restoration or to revive gentle dehydration, however should you’re on a low-calorie food regimen or have lactose intolerance, go for one other hydrating beverage (similar to water) as an alternative.