If you’re someone who runs, trains, or engages in other physical activities that cause you to sweat a lot, staying hydrated is always crucial.
But if you’re not — hydration is just as important.
Even mild dehydration can harm your brain, joints, heart and other bodily systems more quickly than you’d imagine.
Dehydration causes a buildup of acid waste, significantly contributing to the aging process.
Dehydration combined with a lack of exercise and acid buildup in the tissues overloads the lymphatic system. Over time, it leads to acid/alkaline imbalance (overacidity) and contributes to chronic disease.
But staying hydrated can pose unique difficulties for those of us on the mature side. Most people aged 65 or older don’t drink enough water, and may take medications that contribute to dehydration.
And if you are drinking the recommended six to eight glasses of water a day, chances are you spend a chunk of your day running to the restroom. Women with weak bladders and men who deal with BPH know precisely what I’m talking about.
Well, I’ve got some good news…
There’s a better drink to get hydrated with, and you probably have it in your refrigerator right now.
It scores higher on the hydration index than water — and, because of that, may reduce the frequency of bathroom trips…
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Reach for the milk
When we perspire, it’s not just water that we’re losing.
That sweat contains sodium (that’s why sweat is salty). When you sweat, you’re also losing fats, amino acids and potassium.
When potassium levels get too low, you get muscle cramps. Over time, a potassium deficiency can put your heart at risk.
It’s crucial to replenish lost electrolytes and minerals promptly. But is water the drink of choice? Or is it Gatorade or other sports drinks that put those electrolytes right back into your system?
Two recent studies both found another drink that outperforms both of these.
Ben Desbrow, Associate Professor of Sports Nutrition at Griffith University in Australia, compared several varieties of milk with electrolyte-based drinks in terms of their effectiveness in helping athletes recover lost fluids.
“Milk is an ideal recovery beverage,” says Desbrow. “It is well retained and is a great source of protein, carbohydrate, vitamins, and minerals.”
Desbrow’s comment underscores an important fact…
Not only is it essential that electrolytes, minerals and fluids are replaced by drinking, but also that your body retains them. And it appears that the nutritional components of milk contribute to that retention.
A way to measure which drink is best
A 2016 study in the American Journal of Clinical Nutrition took this a step further.
The researchers aimed to develop an index, which they termed the Beverage Hydration Index (BHI). It compared the volume of urine output resulting from drinking each of the fluids. This method is used to analyze fluid retention levels in the hours following drinking.
To their surprise, both whole-fat and skim milk outperformed all other drinks, including water and sports drinks.
“Milk contains natural sugars, proteins and fats. These nutrients slow the emptying of the stomach, helping the body retain fluids longer,” the researchers explained.
The presence of protein and carbohydrates in milk slows down digestion, which prolongs the time water remains in the body. And because of “balanced osmolarity,” it promotes water absorption by the cells.
In children and older folks, milk promotes more complete hydration. However, remember that it’s still essential to drink a few glasses of water throughout the day.
It’s important to know that, as far as hydration goes, plant-based milks won’t achieve the level of hydration you get with cow’s milk.
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Have a little snack with that drink!
Ben Desbrow has a solution for those who don’t drink milk.
The important thing, he says, is getting some nutrients along with your water or other fluid of choice. Milk provides these nutrients, but so does a snack.
Having a little food with your drink can help your body absorb and retain more fluid in a shorter period. Include a granola bar or a sandwich along with your water or other drink.
In fact, researchers from several Australian universities found that if you snack as part of rehydrating, it matters very little what drink you choose. Surprising, eh?
Sources:
- You Asked: What’s the Best Way to Rehydrate—Besides Drinking Water? — Time
- A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index — The American Journal of Clinical Nutrition
- Comparing the rehydration potential of different milk-based drinks to a carbohydrate-electrolyte beverage — Applied Physiology, Nutrition, and Metabolism
- Fluid, energy and nutrient recovery via ad libitum intake of different fluids and food — Physiology & Behavior
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