Study Finds Milk Outperforms Water on Hydration Index
Research indicates that both whole and skim cow's milk rank among the top hydrating beverages, occasionally outperforming mineral water. This effectiveness is attributed to the natural sugars, proteins, and fats in milk, which help delay stomach emptying and improve fluid retention. According to Amy Shapiro, RD, the electrolytes in milk aid hydration, and its nutrients help maintain water in the body longer. She stresses that while milk can be a hydration aid, it should not replace water, with a daily recommendation of at least 8 ounces of water. Milk is particularly beneficial after physical activity, for children and seniors, and during mild dehydration. Lactose-free milk provides similar advantages, while plant-based options may not offer the same hydration benefits. Water remains the essential source for hydration.
Key facts
- Whole cow's milk and skim milk scored higher on the hydration index than water in a recent scientific study
- Milk's natural sugars, proteins, and fats slow stomach emptying, helping the body retain fluids longer
- Milk contains electrolytes including sodium and potassium that aid fluid retention
- Milk balances osmolarity, which promotes water absorption by cells
- Experts still recommend water as the primary drink, with at least 8 ounces daily
- Milk may be more effective after strenuous exercise, for children and the elderly, and during mild dehydration
- Lactose-free dairy milk has a similar electrolyte and protein profile, but research on its hydration benefits is limited
- Plant-based milks often have higher water content but lack milk's electrolyte and protein profile unless fortified
Entities
Artists
- Amy Shapiro
Institutions
- Real Nutrition
- Vogue