Milk is about 90 percent water by weight, according to data from the USDA, which means you'll be getting plenty of hydration when enjoying a glass. And unlike water, cow's milk also contains valuable nutrients your body needs, including protein and vitamins A and D.
To meet your fluid needs throughout the day, choose water most often. Remember that other fluids like milk, coffee, tea and juice also count towards your daily fluid intake.
Milk is more hydrating than water
For example, milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period.
"Milk is about 90 percent water, meaning it can be a good source of hydration, especially in the summer months where people are more at risk for dehydration," confirms clinical dietitian Patricia Kolesa, R.D.
After drinking milk, the study volunteers produced less urine (and therefore retained more fluid) than with water or a sports drink (Powerade). Therefore, milk was considered to provide better hydration.
In the United-States, the national dietary guidelines recommend that adults should drink three cups or 732 mL/d of milk [1].
The fastest way to hydrate is with an oral rehydration solution. These products are packed with electrolytes which are minerals found in your body that balance fluid levels and maintain optimal hydration. While you can hydrate fast with regular water, focus on electrolytes.
Water is your best bet for everyday hydration, since it is free of sugar, calories, and caffeine. All of your daily food and beverages contribute to your daily fluid needs.
Drink Other Drinks
Besides water, there are many drinks you can have to stay hydrated. You can sip on juices, smoothies, milk, iced tea, or regular tea. However, be mindful of drinks with high sugar content, such as fruit juices, and try to rely more on sugar-free beverages like tea.
Water. You can use water in most baking recipes that call for milk. Use 1 cup of water and 1-1/2 teaspoons of butter for every 1 cup of milk called for in the recipe.
Milk is a natural choice when it comes to electrolytes, providing many of the same electrolytes that are added to commercial recovery drinks (calcium, potassium, sodium and magnesium) along with fluids to help you rehydrate.
Whole cow's milk contains about 87% water. The remaining 13% contains protein, fat, carbohydrates, vitamins, and minerals. Processing techniques remove fat to produce lower fat varieties: “reduced fat” contains 2% milkfat, “lowfat” contains 1% milkfat, and “nonfat” or “skim” has virtually no milkfat.
Milk has a similar electrolyte content and carbohydrate concentration to commercial sports drinks. The evidence mostly suggests that it is more effective at rehydrating people after vigorous exercise than well-known recovery beverages.
Drinking water and the need to stay hydrated
To help dilute urine, it is important to stay hydrated throughout the day. If you are getting up multiple times overnight to use the bathroom, try to avoid drinking large amounts of fluids right before bedtime and focus your hydration during the day.
Best Overall: Gatorade
The levels of electrolytes (sodium and potassium) are moderate and sensible with 160 mg of sodium and 45mg of potassium per 12 fluid ounce serving. You can also find Gatorade varieties with higher sodium, zero sugar or no calories depending on your needs.
If you can't get a pre-mixed rehydration solution, don't try to make one yourself. Instead, replace lost fluids naturally with sips of water, fruit juice, crushed fruit mixed with water, or salty soups or broths.
In general, however, it usually takes about two hours for your body to rehydrate fully after drinking a significant amount of water. As for how you should rehydrate, water is the best choice. Sports drinks, such as Gatorade, can be helpful for athletes who need to replenish electrolytes.
It can take just 5 minutes to begin rehydrating your body. On the other hand, if you drink water while eating, your body will prioritize digesting food before water. This often takes up to 120 minutes to digest water and rehydrate your body.
For more mild or moderate cases of dehydration, expect your body to feel better after just a few hours, but full rehydration won't happen until about three days later. That's why even if you feel better fairly quickly, you shouldn't rush back into your regular routine.
There are several studies that suggest that drinking milk every day can cut down the risk of developing chronic diseases. All you need to do is consume it in moderation. A glass of milk in a day is an ideal choice. In light of the study, it is for the best to avoid drinking more than 2 glasses of milk in a day.