When it comes to staying hydrated, water has always been the gold standard. But emerging research and expert insights suggest there’s another beverage that may outperform water in keeping the body hydrated. It is milk.
While water is undoubtedly essential, dietitians now say that milk offers superior hydration thanks to its nutrient-rich profile.
According to Janelle Bober, a registered dietitian and team lead at DietitianLIVE, milk contains carbohydrates (in the form of lactose), protein, and fat, all of which contribute to slowing gastric emptying. This delay allows the body more time to absorb fluids and nutrients effectively.
“Milk has more than just water in it,” Bober explains. “Protein and fat both help to slow our gastric emptying, and that means the body can absorb fluids more efficiently than it does with plain water.”
Another key factor? Electrolytes. Milk contains potassium and sodium, two electrolytes that play a critical role in maintaining fluid balance and regulating urine production, both vital components of effective hydration.
This is where the Beverage Hydration Index (BHI) comes in. Developed by scientists to rank drinks based on their hydration potential, the BHI has shown that both skim and whole milk score higher than water.
What about plant-based alternatives like almond or oat milk? While they may be popular among the health-conscious, they don’t quite stack up in terms of hydration. “Non-dairy milks don’t have as much protein, fat, or electrolytes as dairy milk,” Bober notes. “Dairy milks tend to outperform them because of their richer nutrient profiles.”
Even within the category of dairy milk, skim milk edges out whole milk for hydration. Bober points out that skim milk offers all the same nutrients without the high fat content, which can overly slow digestion. This makes it the most efficient option for hydrating the body quickly and effectively.
So the next time you’re reaching for a drink after a workout or on a hot day, don’t just think water consider a glass of milk. It might just hydrate you better.
