The Most Hydrating Drink is... Milk.

When we think of staying hydrated, we think of water, but certain drinks have been shown to hydrate more effectively. A study introduced the Beverage Hydration Index (BHI) which compared how different drinks affect our hydration. Surprisingly, milk was a top contender!

The BHI

The BHI was created to measure the hydration of various drinks relative to water. In this study, researchers had 72 male participants consume one litre of different drinks, including water, milk, sports drinks, and others. They then measured urine output over four hours to determine how much of each beverage was retained in the body. Using water as the baseline with a BHI of 1.0, meaning all other drinks were compared to its hydration effects. The findings revealed that both skimmed and full-fat milk resulted in less urine output compared to water, which means a better fluid retention. The BHI scores for full-fat milk (1.50) and skim milk (1.58) were much higher than water, making them among the most hydrating drinks that were tested.

Reference: A randomised trial to assess the potential of different beverages to affect hydration status: development of a BHI

Starting With Oral Rehydration Solution

Oral Rehydration Solution (ORS) is also at the top of the list. It's a self-made solution using salt, sugar, and water. This prevents you from becoming dehydrated when your body loses more fluids than you take in. It's often used to replace any salts and fluid that your body loses during diarrhoea or excessive vomiting. It doesn't taste nice, but it does what it says on the tin.

Why Milk is So Hydrating

This study not only confirmed that some drinks hydrate better than others but also highlighted why the nutrient composition of a drink plays a major role in fluid retention. Since then, several other studies have supported these findings, which reinforces the idea that milk is a great hydration choice.

Milk is much more hydrating than water due to its macronutrients and electrolytes. Unlike water, which passes quickly through the body (which is great in its own way), milk contains proteins, fats, and natural sugars which stay in your system longer and keeps you hydrated for longer.

Milk is also high in electrolytes such as sodium and potassium, which help maintain the body’s fluid balance. Without electrolytes, the body can struggle to hold onto fluids. This is why sports drinks and oral rehydration solutions (ORS) contain added electrolytes to help replenish hydration levels after intense activity. Milk, however, provides these naturally.

Whilst We're Here...

I've always been a big fan of milk but obviously it isn’t for everyone. For individuals who are lactose intolerant or follow a vegan diet, milk isn't the one for you. Lactose is a source of natural sugar that enhances water absorption in the intestines. Similar to how glucose and sodium work in ORS, lactose helps fluid retention, making milk one of the most hydrating drinks available.

Besides keeping you hydrated, milk offers a bunch of health perks that make it a great choice for everyday drinking, in moderation. One of the biggest perks is its boost to bone health, thanks to its high levels of calcium, vitamin D, and phosphorus. These nutrients are key for strong bones and teeth, and they help ward off issues like osteoporosis as you age.

Milk can also be used as a post-workout recovery drink. The mix of protein, carbs, and electrolytes help refill muscle glycogen and repair muscle tissue. Research shows that milk can be just as good than than the average sports drinks for bouncing back after a tough workout.

There's also some evidence that drinking milk might help with weight control and fat loss. Obviously, this wouldn't be the case for those with lactose intolerance. Some studies suggest that having dairy can boost metabolism and aid in fat loss, especially when it's part of a balanced diet. The protein in milk also helps you feel full longer, which might help you eat fewer calories overall.

Brace Yourself...

I know that some people will have an immediate hate for this blog, but I'm only discussing this study. While water remains an essential part of hydration, science has shown that milk is one of the best drinks for keeping the body hydrated over long periods.

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Disclaimer

This blog is for informational purposes only and does not replace professional medical advice.