Does Milk Hydrate You? Nutrition Facts and Health Benefits

The Nutrition Profile and Hydration Benefits of Milk

Milk is one of the most nutritious beverages available. This dairy drink is packed with protein, vitamins, minerals, and potent bioactive compounds. But when it comes to hydration, many wonder: does milk count as a fluid?

While water is the gold standard for hydration, mounting research shows milk can be nearly as hydrating. And thanks to its stellar nutritional profile, milk provides way more than just fluids.

Nutrition Facts of Milk

Before analyzing milks hydration potential, lets examine the nutrients found in a typical cup (240 ml) of 2% reduced fat cows milk:

Protein

8 grams of protein. Milk is considered a complete protein as it provides all nine essential amino acids needed for growth and health.

Calcium

Nearly 30% of the daily value (298 mg). Milk is the top food source of this bone-building mineral.

Vitamin D

24% DV (96 IU). Vitamin D aids calcium absorption and supports immunity.

Phosphorus

22% DV (222 mg). Phosphorus works with calcium for mineralization of bones and teeth.

Vitamin A

10% DV (149 IU). This vitamin is important for eye and skin health.

Potassium

9% DV (349 mg). Potassium regulates fluid balance and muscle contractions.

Vitamin B12

18% DV (1.1 mcg). Essential for nerve function and red blood cell formation.

Riboflavin

26% DV (0.28 mg). Converts food into energy and assists antioxidant activity.

Niacin

4% DV (0.67 mg). Processes nutrients for energy and supports nervous system health.

Milk also contains smaller amounts of magnesium, selenium, zinc, and vitamins B1, B6 and E.

The Powerful Bioactive Components in Milk

In addition to vitamins and minerals, milk contains unique bioactives that deliver health benefits:

Whey and Casein Protein

These high quality proteins provide all essential amino acids for the body in a well-absorbed form. Casein coagulates in the GI tract, resulting in a slower release of amino acids.

Conjugated Linoleic Acid (CLA)

A type of omega fatty acid found in milk fat that exhibits antioxidant activity and may help improve body composition.

Exosomes

Tiny membranous vesicles that transfer RNA and protein between cells to influence biological processes. In milk, they may support infant development and immunity.

Oligosaccharides

Complex carbs that feed beneficial gut bacteria and prevent adhesion of pathogens to intestinal cells for enhanced gut and immune health.

Lactoferrin

An iron-binding protein with antimicrobial, anti-inflammatory, anticancer and immunomodulating effects.

Lactoperoxidase

An enzyme with natural antibacterial properties that may aid digestion and exert anticarcinogenic effects.

The synergy between these compounds likely enhances milks nutritional impact.

Health Benefits of Drinking Milk

Decades of research reveal significant health benefits associated with moderate milk consumption:

Strong Bones and Teeth

Milks calcium, phosphorus, magnesium, zinc and vitamins K2, D, A and B12 promote bone mineralization and help prevent osteoporosis and fractures.

Muscle Building

The high quality protein in milk helps build and repair muscle tissue after exercise. The amino acids and B vitamins also aid recovery.

Better Heart Health

Some research links milk intake to lower blood pressure, LDL cholesterol, risk of stroke and improved carotid artery health.

Decreased Diabetes Risk

Observational studies connect milk consumption with significantly lower risk of both type 1 and type 2 diabetes.

Anticancer Effects

The proteins, fatty acids, vitamins and enzymes in milk may suppress cancer development and inhibit tumor progression.

Increased Satiety and Weight Control

The protein and fat in milk help increase satiety. Some studies show an association between milk intake and lower body weight.

While results are mixed, the majority of research indicates milk has protective effects on health.

Does Milk Hydrate You As Well As Water?

We know milk provides powerful vitamins, minerals, protein and unique bioactives. But when it comes to hydration, does milk count as a fluid equal to water?

Research provides compelling arguments on both sides of the milk hydration debate:

Against Milk As a Hydrator

Some argue that milk fails to properly hydrate the body for several reasons:

• It contains calories and nutrients that require different digestive processes than water.
• Lactose and proteins may delay gastric emptying time compared to water.
• Fluid absorption may be impaired by milks higher renal solute load.
• Milk stimulates a mild diuretic effect due to its sodium and protein content.

Based on these factors, some health experts caution against relying on milk for hydration.

For Milk As an Effective Hydrator

However, recent evidence contradicts the anti-milk hydration viewpoint:

• Multiple studies show milk hydrates nearly equally as well as pure water.
• The electrolytes sodium and potassium in milk enhance hydration capability.
• Milk consumption does not result in significant fluid loss long term.
• Nutrients in milk may actually aid water absorption in the body compared to plain water.

Based on the balance of current research, milk does offer hydration perks.

Studies Comparing Milk and Water for Hydration

Specific studies provide insights into how milk's hydration effect stacks up against plain water:

Childrens Hospital of Philadelphia Study

This small study had 9 kids ages 5-7 drink only milk or only water over two successive days. Urine output and total body water loss was the same between milk and water days, suggesting equivalent hydration.

St. Andrews University Study

In a 2019 study, 26 male athletes exercised to dehydration and then rehydrated with different beverages. Milk restored net fluid balance as well as still water and sparkling water after 2 hours.

University of Washington Study

Subjects engaged in exercise-heat stress and drank lowfat milk or an isocaloric, electrolyte-matched carbohydrate drink. The milk matched the performance results of the sports beverage.

UCONN Study

Young women exercised in the heat and then rehydrated with water or fat free milk. Milk was just as effective for rehydration and promoted greater fluid retention than water.

Overall, these studies demonstrate milk can hydrate and replenish fluids similarly to plain water.

When Is Milk Superior to Water?

While milk and water hydrate equally under most everyday conditions, milk does have advantages over water in certain scenarios:

Rehydration After Exercise

The electrolytes and nutrients in milk allow for greater fluid retention compared to plain water. Milk also provides needed protein post-workout.

Recovery from Diarrhea

Milk is superior for preventing dehydration in cases of acute diarrhea, especially in children, due to its ideal balance of sodium, potassium and glucose.

Obtaining Fluids With Meals

Drinking milk with meals can provide fluid without dulling appetite as can happen when drinking water with food.

Growing Children

Kids require more than just fluids. Milk provides hydration plus protein, vitamins and minerals essential for growth and development.

Vulnerable Populations

Older adults, hospital patients, and those with malnutrition may especially benefit from milks nutrition and hydration combo.

In these specific circumstances, milk has an advantage over plain water when fluids need replenishing.

Tips for Using Milk as a Hydrator

Keep these tips in mind when utilizing milk for hydration:

• still promotes some fluid losses so combine with water for ideal results.
• Lowfat, skim or reduced fat milk provides hydration with less fat calories.
• Milk is not suitable as an athletics sports performance drink due to its lower sodium content.
• Pair milk with meals or snacks to provide fluids along with protein, vitamins and minerals.
• If lactose intolerant, stick to lactose-free milk or fortified non-dairy milks.
• For children under one year, breastmilk and infant formula are the recommended milk choices.

Within a balanced diet, milk can be part of an effective hydration strategy for most individuals.

The Bottom Line on Milk and Hydration

Research shows milk provides equivalent hydrating properties to plain water in most situations along with far greater nutritional value.

Milk hydrates well and provides high quality protein, calcium, potassium, B vitamins and other essential nutrients the body needs. Water supports all bodily functions but cannot nourish like milks lineup of vitamins and minerals.

While plain water should be your main go-to hydrator overall, dont hesitate to utilize the hydration and nutrition power of milk as well. Milk provides the ideal two-in-one combo.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.