Fact checked by Nick Blackmer<\/p>\n
Milk may keep you hydrated longer than water, but it\u2019s not always the better choice.<\/p>\n
Low-fat milk can help replace fluids and support recovery after moderate to intense exercise.<\/p>\n
For everyday hydration, water remains the best option for most people.<\/p>\n
Reaching for a glass of milk to quench your thirst may not be your first thought, but a growing body of research suggests that it may keep you hydrated longer than water in some situations.<\/p>\n
How Milk Compares to Water for Hydration<\/p>\n
Low-fat milk<\/a> contains electrolytes, protein, and carbohydrates, and research suggests this combination may mean it can keep you hydrated longer than water in some situations.<\/p>\n The nutrients and electrolytes in milk slow how quickly it leaves the stomach and may reduce how quickly the body gets rid of the fluid through urine. As a result, milk may help you retain fluid longer than water.<\/p>\n But that doesn\u2019t automatically mean that milk is always better than water. \u201cMore hydrating doesn\u2019t always mean better for all situations,\u201d Angel Planells, RDN<\/a>, a Seattle-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told Health.<\/p>\n \u201cWhile milk can support longer fluid retention, water remains the gold standard for day-to-day hydration needs,\u201d said Planells, \u201cespecially when calorie intake isn\u2019t desired or when you\u2019re not losing a significant amount of electrolytes<\/a> through sweat or exertion.\u201d<\/p>\n Using Milk for Hydration<\/p>\n Milk can be a useful hydration option in some situations, including:<\/p>\n After exercise, when you also need fuel: \u201cMilk is an excellent hydration option post-exercise<\/a>, especially after moderate to intense workouts,\u201d Lena Beal, RDN<\/a>, sports nutritionist, and spokesperson for the Academy of Nutrition and Dietetics, told Health. \u201cNot only does it replace lost fluids, but it also provides high-quality protein<\/a> for muscle recovery and carbohydrates<\/a> to replenish glycogen stores.\u201d Also keep in mind that is for after exercise\u2014drinking milk while you\u2019re workout out could cause stomach discomfort.<\/p>\n For children who also need calories and nutrients: \u201cMilk can be useful when there\u2019s a need to restore both fluid and nutrients in populations that may not eat or drink enough,\u201d said Planells. However, children who are dehyrdrated because of vomiting or diarrhea may need an oral rehydration solution instead.<\/p>\n To restore mild dehydration: Milk is a good choice \u201cwhen someone needs to rehydrate and replenish calories, protein, and micronutrients,\u201d said Planells. This can be after a long hike or when someone has had a poor appetite and needs both fluids and nutrition. But milk isn\u2019t a good substitute for an oral rehydration solution when there\u2019s significant vomiting or diarrhea involved. <\/p>\n Other times, milk probably shouldn\u2019t be your first choice, such as:<\/p>\n If you\u2019re limiting calories: Water hydrates without adding calories, making it the more practical everyday choice..<\/p>\n If you have a milk allergy or milk causes digestive symptoms: People with a milk allergy<\/a> should avoid it. Those with lactose intolerance may prefer lactose-free milk or another beverage they tolerate better.<\/p>\n Other Top Hydrating Drinks<\/p>\n While milk and water are both great hydrating drinks, they\u2019re not your only options. Here are some more beverages you can reach for when you need an extra hydration boost<\/a>:<\/p>\n Oral rehydration solutions: These drinks, like Pedialyte, are formulated to treat dehydration<\/a> with an optimal balance of electrolytes.<\/p>\n