Milk shown to hydrate better than water in scientific studies

Recent health guidance emphasizes drinking water—about 2‑2.5 L daily—and limiting sugary drinks. However, several scientific studies have found that milk provides superior hydration compared to water or sports drinks. A 2007 trial showed dehydrated volunteers who consumed milk had lower urine output and maintained a positive fluid balance for up to five hours after exercise, whereas water’s effect returned to baseline after about one hour. A later University of Limerick experiment with young active participants confirmed faster fluid‑balance recovery after milk consumption, attributing the benefit to milk’s sodium, protein and fat content. A 2020 Nutrients paper reiterated these findings, noting that electrolytes such as sodium and potassium aid fluid retention while calories slow gastric emptying. A Spanish ranking of drinks placed water first, followed by vegetable juices, fruit juices, smoothies, teas, milk and coconut water, while sugary sodas and alcohol were considered least beneficial.