Does Milk Hydrate Better Than Water?
For centuries, water has reigned supreme as the best way to stay hydrated. You hear it all over the internet, from your doctor, from your friends and family - drink more water.
Water is essential in order to stay alive, but sufficient water is needed for your body to function properly. Without water, the human body can stay alive for only about three days, but with water alone, your body could survive for about three weeks.
This proves how important water is for survival, but when it comes to hydration - especially during exercise - H2O might have some competition.
Studies suggest that milk might offer a more well-rounded approach to replenishing fluids and electrolytes lost through sweat, especially during exercise. So, the big question is does milk hydrate better than water?
Understanding Hydration
Hydration is crucial for your bodily functions, including regulating body temperature, transporting nutrients, and lubricating joints. While water is undoubtedly essential for hydration, it's not the only factor at play.
Our bodies also require electrolytes, minerals that conduct electricity and play a vital role in muscle function, nerve transmission, and maintaining fluid balance.
Here's where milk steps into the conversation.
Milk's compostion is a blend of water, electrolytes, and nutrients and is about 87% water. However, the remaining 13% packs a powerful punch.
Milk can be one of the best hydration drinks as it's a natural source of various electrolytes, including:
Sodium: Plays a crucial role in maintaining fluid balance and muscle function. Potassium: Essential for muscle function and nerve transmission. Calcium: Important for bone health and muscle function. Magnesium: Contributes to muscle function, energy production, and blood sugar regulation.
Along with electrolytes, milk also contains a variety of other nutrients, including:
Carbohydrates: Provide energy, especially during exercise. Protein: Aids in muscle repair and growth. Fats: Offer a sustained source of energy.
Behind Milk's Hydration Benefits
Several studies have explored the effectiveness of milk compared to water as hydration drinks, particularly after exercise.
Here are some key findings:
A 2016 study published in the British Journal of Sports Medicine compared the rehydration effects of skim milk, a carbohydrate-based sports drink, and water in a group of athletes. The study found that skim milk and the sports drink led to similar levels of fluid retention compared to water, suggesting that milk's electrolyte and nutrient content could provide effective rehydration.
A 2017 study published in the Applied Physiology, Nutrition, and Metabolism journal researched the rehydration effects of low-fat milk with added sodium compared to water after exercise in a warm climate. The study found that the milk with added sodium led to better fluid retention and electrolyte balance compared to water.
Pros and Cons of Hydrating with Milk
Pros
Electrolyte Replenishment: Milk's natural electrolyte content can help replenish those lost through sweat, potentially aiding rehydration after exercise. Nutrient Rich: Milk provides carbohydrates, protein, and fats, offering a more comprehensive source of energy and nutrients compared to plain water. Slower Gastric Emptying: The presence of protein and fat in milk can slow down how quickly it leaves the stomach, potentially promoting a more sustained feeling of hydration.
Cons
Lactose Intolerance: People who are lactose intolerance may experience digestive issues after drinking milk. A lactose free milk can be a good alternative. Higher Calorie Content: Compared to water, milk has a higher calorie content. This might be a consideration for anyone counting their calories. Not a Replacement for Water: Milk should not replace water entirely because water is still essential for overall hydration.
Who Might Benefit Most From Milk for Hydration?
Milk's electrolyte and nutrient content can be beneficial for replenishing fluids and nutrients lost through sweat when you exercise, so it can be especially good for athletes or anyone who hits the gym regularly. Mix it in with your protein shake or drink it on its own after your workout, but don't forget to store it in the fridge in the meantime.
Aside from hydration, milk can be good for athletes or recreational gym go-ers since it can offer a combination of fluids, electrolytes, and nutrients to support recovery.
Anyone who lives in warmer climates might benefit from milk. If you've ever seen the movie, Anchorman, you probably know the quote, "It's so damn hot. Milk was a bad choice."
Well, Ron Burgundy may have actually been on to something there when he chose milk over water. The electrolyte content of milk might be helpful for those sweating more due to hot weather.
Milk as an Ally, Not a Replacement
While milk proves to be beneficial for hydration, especially after exercise, it's crucial to remember it's not a complete replacement for water. Water should always be your first choice when it comes to daily hydration.
Ultimately, balancing your water and milk intake and knowing when to is key. By understanding the strengths of both water and milk, you can make informed choices to stay hydrated and support your overall health and well-being.
So, Does Milke Hydrate Better Than Water?
The research on milk's role in hydration is ongoing. Future studies might explore the effectiveness of different milk types (whole milk vs. skim milk) and the impact of added sugars on rehydration. Additionally, personalized hydration strategies tailored to individual needs and activity levels are a promising area for further exploration.
By embracing a combination of water and milk strategically, along with a healthy diet and lifestyle practices, you can ensure optimal hydration and support your body's peak performance throughout the day.