Milk (especially skim or low-fat) and Oral Rehydration Solutions (ORS) hydrate better than plain water because they contain electrolytes (sodium, potassium) and nutrients (protein, sugar) that help the body retain fluids longer, slowing stomach emptying and promoting sustained hydration, making them excellent for rehydration after exercise or illness, though water remains essential for daily needs. Coconut water, herbal teas, and even sports drinks also offer advantages due to added minerals or natural compounds.
For most people, water is all that is needed to maintain good hydration. However, if you are planning on exercising at a high intensity for longer than an hour, a sports drink may be helpful. It contains carbohydrates and electrolytes that can increase your energy and help your body absorb water.
Milk is more hydrating than water
The same can be said for oral rehydration solutions that are used to treat diarrhea. Those contain small amounts of sugar, as well as sodium and potassium, which can also help promote water retention in the body.
Drink water throughout the day, including at meals. Avoid soda, alcohol and caffeinated drinks. One way to make sure you're properly hydrated is to check your pee. If it's clear, pale or straw-colored, it's OK.
The best drinks to keep you hydrated
Heart-healthy drinks (other than water)
Symptoms of dehydration in adults and children include:
The surprising finding was discovered via a study that compared hydration from different beverages by analyzing fluid retention levels in the hours after drinking. Shockingly, both whole cow's milk and skim milk were found to be among the most hydrating beverages—even surpassing mineral water in some conditions.
What are the best hydrating drinks?
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It contains carbohydrates and electrolytes to enhance hydration and help maintain performance during prolonged endurance exercise.
Not drinking enough water can increase the risk of kidney stones and, in women, urinary tract infections (UTIs). It can also lower your physical and mental performance, and your salivary gland function, and lead to dehydration.
Dehydration can exacerbate chronic muscle and joint pain, slow the rate of healing, and increase the chances of injury. Water helps hydrate discs between the vertebrae in your spine and prevents your tendons, ligaments, and muscles from becoming tight and stiff.
Drinks rich in nitric oxide-boosting compounds, such as beetroot juice, green tea, and pomegranate juice, help open blood vessels and enhance circulation. These drinks aid in stimulating blood flow, lowering systolic blood pressure, and reducing the risk of arterial stiffness.
Clear or pale yellow urine usually means you're drinking enough water. But if your urine is dark yellow or amber, then it's time to drink more water. Other signs of dehydration to watch for include: Feeling sluggish or tired.
Water. Surprised? Plain water is the best way to hydrate, no second guessing necessary. And this stylish water bottle makes it easy to drink enough.