Milk vs. water: Which drink keeps you hydrated longer?

Milk may help your body stay hydrated for longer than water in certain situations, thanks to its combination of electrolytes, protein and carbohydrates. However, nutrition experts say that doesn't mean it's the best choice for everyday hydration.

Why milk may keep you hydrated longer

Low-fat milk contains electrolytes, protein and carbohydrates that slow how quickly fluid leaves the stomach and reduce the amount of water lost through urine. As a result, your body may retain fluids for longer compared with drinking plain water.

Experts say this can make milk particularly useful when your body needs both hydration and nutrients.

When milk is a good hydration choice

Dietitians say milk can be beneficial in several situations, including:

• After exercise: It helps replace lost fluids while providing protein for muscle recovery and carbohydrates to restore energy stores.
• For children needing nutrients: Milk can provide both hydration and important nutrients, although children with vomiting or diarrhoea may require an oral rehydration solution instead.
• For mild dehydration: After activities such as hiking or when someone has eaten very little, milk can help restore both fluids and nutrition.

When water is still the better option

Despite milk's benefits, experts say water remains the best drink for most people's daily hydration because it contains no calories and is suitable in almost every situation.

Water is also the preferred option if:

• You're trying to reduce calorie intake.
• You have a milk allergy.
• You're lactose intolerant and experience digestive discomfort after drinking milk.

Other drinks that can help with hydration

Besides water and milk, several beverages can help replenish fluids depending on your needs:

• Oral rehydration solutions for dehydration caused by illness.
• Coconut water after light physical activity.
• Sports drinks following prolonged or intense exercise.
• Fruit juice in moderation, although it contains more natural sugars and calories than water.

Bottom line

Research suggests milk may keep you hydrated longer than water because it helps your body retain fluids. However, experts say water remains the healthiest and most practical choice for everyday hydration, while milk is best reserved for situations where you also need protein, calories and nutrients.