Should we be drinking milk instead of water?
This is not to say that we should all be filling our Stanleys with milk instead of water; H20 still remains the most recommended drink under normal conditions, and experts recommend drinking at least 8 ounces a day. “Milk is a helpful hydration tool, not a replacement,” says Shapiro. “Milk comes with calories, saturated fat (depending on the type), and natural sugar that water doesn’t. So drinking large volumes of it the way you would water isn’t realistic or nutritionally ideal.”
That said, the research indicates that there are times when milk can be more effective for hydrating.
- After strenuous physical activity, to replenish fluids and nutrients.
- For children and the elderly to promote more complete hydration.
- In periods of mild dehydration, when fluids need to be better retained.
“I think of milk as a smart hydration boost in specific moments,” she adds. “Plain water should still be your baseline.”
What about lactose-free milk?
As Shapiro explains, lactose-free dairy milk technically has the same electrolyte and protein profile as regular milk; the only difference is that the lactose is just broken down into simpler sugars. So it should offer similar hydration benefits, she says, but research is still thin.
Plant-based milk alternatives often have higher water content, but it might not have the same electrolyte and protein profile as milk unless they are fortified. Even then, she says it will depend on the brand, and if it is store-bought or homemade. So while some plant-based drinks (such as soy or oat milk) may offer a good compromise, they do not achieve the levels of hydration that cow’s milk offers.
So those who are lactose intolerant, have special digestive conditions, or follow a plant-based diet should just stick with water to be safe.
Can milk help you meet your hydration goals?
Again, milk shouldn’t be a replacement for water. Instead, Shapiro says to think of milk as a supplement to your overall fluid intake. “I would recommend a glass after a sweaty workout, alongside a meal, or when you’re feeling run down as a reasonable way to use it as a hydration tool,” she says. “Beyond that, let water remain your primary, no-calorie source of hydration throughout the day.”
