Hydration is one of many benefits dairy milk delivers that people may not think about, thanks to its 90% water composition and electrolytes.

Electrolytes are minerals such as sodium, potassium, calcium, and magnesium, and they are vital to many bodily processes, including proper nerve and muscle function. While they don’t hydrate you, per se, they help regulate your fluid balance and how well you hold on to or lose fluids.

Without the proper balance of sodium and potassium and other electrolytes in your body, you can’t retain the water you’re drinking as effectively, because sodium promotes fluid retention, which supports hydration and rehydration.

Milk, both regular and chocolate, delivers electrolytes. In relation to requirements and daily value, an 8-ounce serving provides:

• 25% of your calcium (making it an excellent source)
• 10% of your potassium (making it a good source)
• 7% of your magnesium (making it a contributing source)
• 4% of your sodium (making it a small contributing source; however, chocolate milk will have more sodium, at about 7% to 10% depending on the brand)

As a dietitian with a background in exercise physiology, I recommend people refuel, rehydrate, and rebuild after moderate to intense exercise with milk or chocolate milk, including lactose-free options. It really delivers a trifecta in these areas for a reasonable price and great taste, too.

Milk’s value and unique hydrating properties for hydration in comparison to water (and other beverages) also are supported by peer-reviewed scientific publications:

• A study published in 2016 showed that out of 13 beverages tested, only whole milk, skim milk, an oral rehydration solution, and orange juice were more hydrating than water.
• Another 2016 study examined the ability of skim milk, a carbohydrate-electrolyte beverage, and water to support rehydration following a bout of dehydrating exercise. A significant advantage in the restoration of net fluid balance was shown for skim milk versus the other two beverages.
• A 2014 study examined the impact of low-fat milk compared to water and a carbohydrate/electrolyte drink on rehydration following a bout of dehydrating exercise (cycling) in the heat in a group of children (7 to 11 years of age) and adolescents (14 to 17 years of age). The study concluded that, “Skim milk consumption resulted in greater fluid balance and retention compared to water and a carbohydrate/electrolyte drink” and “Skim milk is more effective than water or a commercially available sports drink (carbohydrate/electrolyte) at replacing sweat losses and promoting rehydration.”

National Dairy Council has long built a reputation for presenting benefits of dairy to consumers that are based in research. Milk as a hydration option is one more way the science is leading us to showcase dairy’s truly unique benefits.

To learn more about your national dairy checkoff, visit www.dairycheckoff.com or to reach us directly, send an email.