If you've ever felt unusually thirsty even after chugging a tall glass of water, you're probably aware that water isn't the only hydration drink. The next time you're thirsty and can't get enough water after a sweaty workout, try reaching for a glass of milk. Yes, we are talking about real milk.
Why milk helps keep you hydrated
Milk contains the perfect hydration trifecta: electrolytes, water, and carbohydrates. This thirst-quenching combination makes milk a helpful hydrating drink. And several research findings support this.
Although it is a bit old, a 2016 study found that American Journal of Clinical Nutrition Of the 13 beverages studied, only whole milk, skim milk, oral rehydration solution, and orange juice were found to be more hydrating than water. A small 2016 study found that British Journal of Nutrition I've found that skim milk is better for post-workout hydration than plain water or drinks containing carbohydrates and electrolytes. And another small study Applied Physiology Nutrition and Metabolism In 2014, skim milk was found to be better at rehydrating children and adolescents after exercise than water or sports drinks. It is important to note that these studies have limitations, such as sample size and diversity, and further research is needed to confirm these results.
Here, a nutritionist explains the science behind why milk is great for hydration.
Contains electrolytes
Electrolytes are minerals such as sodium, potassium, calcium, and magnesium. They help maintain the body's overall balance, from regulating chemical reactions and helping muscles contract to maintaining the proper balance of blood pressure and body fluids. Katie Brown, EdD, RDN, Chairman of the National Dairy Council. Milk contains all of these electrolytes, regardless of its fat content.
by USDA8 ounces (1 cup) of low-fat (2%) milk contains:
- calorie: 122
- carbohydrates: 12g
- Dietary fiber: 0g
- Total carbohydrates: 12g (naturally derived)
- protein: 8g
- Total fat: 5g
- Saturated fat: 3g
- sodium: 96 mg (4% DV)
- calcium: 309 mg (24% of daily value (DV))
- potassium: 390 mg (8% DV)
- magnesium: 29 mg (12% DV)
- Rin: 252 mg (20% DV)
“While electrolytes themselves do not hydrate the body, they help regulate fluid balance and the extent to which fluids are retained and lost,” says Dr. Dr. Matt Picosky, RD. “Without the proper balance of sodium, potassium, and other electrolytes in your body, you won't be able to effectively retain the water you're drinking. This is because sodium promotes water retention and supports hydration and hydration. ” he says.
90% water
Milk, like many other foods such as fruits and vegetables, has a naturally high water content, which helps with hydration needs.
“Milk naturally contains about 90 percent water, and it helps hydrate us in the same way that water hydrates us,” Pikoski says.
Like other drinks, milk is primarily made of water and is absorbed in the intestines to promote hydration. Melanie Betts, MS, RD, CSR, FANDfounder and CEO of The Kidney Dietitian in Chicago.
But what makes milk so good for hydration is the naturally occurring electrolytes. “Electrolytes help regulate fluid balance, making you twice as hydrated,” Picosky says.
Contains natural sugar
Sugar is a type of carbohydrate, and milk contains a natural sugar called lactose.
“The process of absorbing carbohydrates in your intestines requires electrolytes, so any type of carbohydrate (such as lactose) can help you stay hydrated,” Betts says.
“The presence of carbohydrates helps absorb water from the small intestine into the bloodstream,” Picosky says. So carbohydrates help those electrolytes be absorbed into the body and help fluids go where they need to go.
Additionally, “the carbohydrates in milk can also help slow down the digestive process, which can slow the release and absorption of water naturally present in dairy products,” says Brown.
And it all adds up to increased hydration levels.
Are plant-based milks as hydrating as dairy products?
So, does keeping oat milk or almond milk stocked in the refrigerator have a positive effect on the body? That's hard to say, for two reasons. First, there isn't much research on the role of plant-based milks in supporting hydration. Second, there are so many types of vegan dairy products on the market and their nutritional profiles vary so much that it's difficult to generalize.
Still, most plant-based milk alternatives don't offer the same nutritional profile as cow's milk, Pikoski says.
What's unique about milk is that it contains a natural balance of water, electrolytes, and macronutrients (carbohydrates, proteins, and fats). And “plant-based milks generally have less potassium and sugar than cow's milk, so they may technically be less hydrating,” Betts says.
If you're avoiding dairy or looking for a vegan alternative, these are the closest plant-based options to cow's milk. Dietary guidelines for Americanswhich will be a fortified soy beverage, Pikosky said.
When purchasing non-dairy alternatives, always check the nutrition facts label for electrolytes to get a better clue about the hydrating benefits of plant-based milks.
When should I drink milk instead of water to increase my hydration level?
It's clear that milk helps you stay hydrated, but that doesn't mean you should stop drinking plain water. “Milk is a very healthy drink to add to a balanced diet, but it shouldn't be your only drink from a hydration standpoint,” Betts says.
of medical research institute It suggests that young men (ages 19-30) drink about 3.7 L (125 oz) and women 2.7 L (91 oz) each day. Betts said that if all this liquid was 2% milk, it would add 1,342 to 1,952 calories per day, which could be equivalent to someone's entire day's worth of calories. It is pointed out that there is.
However, milk is more effective at hydrating than water in certain scenarios, such as after an intense sweaty workout.
“As a nutritionist who specializes in exercise physiology, I recommend drinking milk or chocolate milk to replenish, rehydrate, and restore strength after moderate to vigorous exercise,” Pikosky says. That makes milk a more natural, budget-friendly, and great-tasting solid sports drink alternative.
conclusion
Some studies have shown that milk may be as hydrating as water. That's because milk contains the right natural balance of electrolytes, water, and carbohydrates.
But “it's important to remember that for most people, water is really the best option for hydration,” Betts says.
When you're thirsty, the first thing you do is always reach for water. But if you find yourself feeling extra thirsty, especially after a sweaty workout, you might want to reach for a glass of milk.
