We know that hydration is important, but in what specific ways does it benefit the body? As it turns out, in almost every possible way! Flushing our bodies with liquid on a daily basis helps with joint lubrication, organ function, sleep, cognition, the transportation of nutrients, protection against infection, and much more (via Harvard T.H. Chan). While coffee, tea, and certain food sources, such as celery, can all supply our body with fluid, water is thought to be the king of hydration. In fact, men are advised to drink approximately 16 cups of water every day and women are recommended to drink about 11 cups.
However, some research shows that perhaps water may need to relinquish its crown. Researchers from a 2016 study published in The American Journal of Clinical Nutrition looked at the effects of 13 different beverages on fluid balance in more than 70 male participants. The types of beverages tested included sodas, sports drinks, beer, hot coffee, cold tea, milk, and more. While each participant consumed only three of these different beverages, all of the men received still water. You would (probably) never guess which drink proved to be the most hydrating.
Through urine analysis, the study revealed milk to be more hydrating than water. These results proved true for both skim milk and whole milk. Such findings lend further support to earlier research, including a 2011 study conducted by McMaster University researchers which showed milk to be a superior source of rehydration for kids after exercise compared to water or sports drinks. So what makes milk so hydrating? The researchers credited the beverage's rich make-up of protein, calcium, carbs, and electrolytes.
Clinical dietitian Patricia Kolesa told Real Simple that milk's electrolytes are key in replenishing the body after sweating. That, and its high water content. "Milk is about 90% water, meaning it can be a good source of hydration, especially in the summer months where people are more at risk for dehydration," Kolesa told the publication. Because milk is ripe with so many nutrients, the body holds on to it for a longer stretch of time, as it requires more time to be broken down.
Before you run to the grocery store to stock up on milk, however, note that overconsumption of dairy can have its drawbacks. This can include bloating, nausea, diarrhea, and overall gastrointestinal discomfort -- particularly for those who may have lactose sensitivities. Alternatively, some types of milk may potentially exacerbate acne if the cows have been treated with synthetic growth hormones, according to Insider.
So is there a happy medium? Can we still enjoy the hydrating benefits of milk without overdoing it? At the end of the day, milk is no substitute for water. While water should remain our everyday go-to, consider reaching for a cup of milk following a high-intensity workout. In fact, experts at Real Simple state that it may aid in muscle recovery after the fact. All in all, milk may be a great complement to your daily H?O intake -- but it shouldn't replace it entirely.
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