Cow's milk is naturally rich in electrolytes, including calcium, sodium, and potassium. The U.S. Department of Agriculture's Food and Nutrient Database for Dietary Studies (FNDDS) states that 1 cup of regular whole cow's milk provides: 300 milligrams (mg) of calcium.
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.
When you drink a cup of milk, you get four important electrolytes: sodium, potassium, calcium and magnesium.
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.
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 approximately 87 percent water and 13 percent solids. As it comes from the cow, the solids portion of milk contains approximately 3.7 percent fat and 9 percent solids-not-fat.
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.
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.
In the United-States, the national dietary guidelines recommend that adults should drink three cups or 732 mL/d of milk [1].
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.
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.
Staying hydrated is key to maintaining a balance of electrolytes. Water is the most natural choice for hydration. It is less expensive and more available than any other drink. Coconut water is another alternative for replenishing electrolytes.
Cow's milk is naturally rich in electrolytes, including calcium, sodium, and potassium. The U.S. Department of Agriculture's Food and Nutrient Database for Dietary Studies (FNDDS) states that 1 cup of regular whole cow's milk provides: 300 milligrams (mg) of calcium. 92.7 mg of sodium.
Water is one of the best fluids to consume to help you to stay hydrated when you're sick. The reason for this is that water doesn't contain any calories, sugar, or preservatives, which are things that can cause dehydration. Don't discount the power of a decaf or warm beverage that's low in caffeine.
By adding just a pinch of salt to your water, you can effectively increase its electrolyte levels. This will provide your body with the necessary minerals to maintain proper hydration and balance.
“Some of the common symptoms of electrolyte imbalances include muscle twitching and muscle cramps, increased thirst, poor endurance, salt craving and irritability,” says Zachary Sprague, DO, a family medicine physician with expertise in sports medicine at Scripps Coastal Medical Center Carlsbad.
Should I cut back on my milk intake? A Swedish study suggests that while milk may be good, more is not better. This study found that too much milk – three or more glasses a day – was not only associated with mortality but also an increased risk of fracture and hip fracture.
Drinking too much milk can cause digestive issues such as bloating, cramps, and diarrhea. If your body is not able to break down lactose properly, it travels through the digestive system and is broken down by gut bacteria. Because of this reason, gassiness and other digestive issues can happen.