Can You Hydrate with Milk?
Research suggests milk may actually hydrate better than water due to its unique composition.
Milk is an excellent hydrating beverage, and some research suggests it may hydrate even better than plain water. A notable 2016 study published in the American Journal of Clinical Nutrition found that milk was among the most hydrating beverages tested, outperforming water. The combination of protein, fat, lactose (a slow-digesting sugar), and natural electrolytes (sodium, potassium) slows gastric emptying and promotes sustained fluid absorption, meaning the hydration lasts longer.
Why Milk Hydrates Well
Sustained Absorption
The protein, fat, and lactose in milk slow gastric emptying, meaning fluids are absorbed more gradually and retained in the body longer than plain water.
Natural Electrolytes
Milk contains sodium (about 100 mg per cup) and potassium (about 350 mg per cup) which help the body retain fluids rather than immediately excreting them.
Research Backed
A 2016 study in the American Journal of Clinical Nutrition ranked milk as one of the top hydrating beverages, with a Beverage Hydration Index higher than water.
Post-Exercise Recovery
Milk is increasingly recommended as a post-exercise recovery drink because it provides hydration, electrolytes, protein for muscle repair, and carbohydrates for energy replenishment.
Using Milk for Hydration
- Include a glass of milk as part of your daily hydration strategy alongside water
- Consider chocolate milk as an effective post-workout recovery drink for hydration and muscle repair
- Choose plain milk to avoid the added sugars in flavored varieties
- If you are lactose intolerant, lactose-free milk provides the same hydration benefits
- Do not replace all water with milk due to its calorie content (about 150 calories per cup of whole milk)
Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice. If you have a dairy allergy or lactose intolerance, avoid milk or choose appropriate alternatives. Milk is a hydrating supplement to, not replacement for, water.
Frequently Asked Questions
Is milk more hydrating than water?
Research suggests milk may be retained in the body longer than water due to its nutrient composition. However, water remains the best choice for calorie-free everyday hydration.
Does the type of milk matter for hydration?
Whole, low-fat, and skim milk all hydrate well. Whole milk may be retained slightly longer due to higher fat content. Plant milks vary significantly in composition and hydration potential.
Is chocolate milk a good recovery drink?
Yes, chocolate milk has been widely studied as a post-exercise recovery drink. Its combination of protein, carbs, electrolytes, and fluid makes it comparable to commercial recovery drinks.
Can I use plant milk for hydration?
Plant milks vary widely. Soy milk is closest to dairy milk in protein content. Other plant milks like almond and oat may have less protein but still contribute to hydration.
Should I drink milk during exercise?
Milk is not ideal during exercise as it can cause stomach discomfort. It is best consumed before or after exercise. During exercise, stick to water or sports drinks.
Track Your Daily Hydration
Get personalized hydration reminders with Vari.