Why Milk Can Be Your Hydration Hero
When you go to the grocery or stop in a convenience store, there’s no shortage of beverage options to choose from for hydration. While water may be the first beverage that comes to mind when we think of hydrating, dairy milk offers unique benefits and can be a valuable teammate for quenching thirst, especially after a workout or a hot day!
Let’s take a look at the trio of benefits that make milk a hydration hero for improved performance:
Electrolyte Edge: Unlike regular water, milk is a natural source of electrolytes–potassium, magnesium, and even sodium. These electrolytes are a major player in balancing fluids! They become even more crucial on hot summer days or after a strenuous workout when we lose electrolytes through perspiration. By replenishing electrolytes with milk, we can rehydrate faster and prevent the tired feelings that often come with the summer heat.
Natural Carbohydrates for Energy: Milk contains lactose, a carbohydrate and natural sugar that provides a source of energy. When you’re doing sustained activity, it’s important to have a source of quick energy from a carbohydrate to help prevent drops in blood sugar which can make you feel fatigued and sluggish.
Protein Powerhouse for Recovery: An 8-ounce glass of milk packs in 8 grams of high-quality protein, plus 12 additional essential nutrients. Protein is essential for muscle repair and growth, which is vital after a tough workout. You can also thank the high-quality protein in milk for providing a sense of fullness, especially when compared to beverages that don’t have protein like most sports drinks.
Feeling thirsty after all this hydration talk?! Try this protein-packed Strawberry Yogurt Smoothie made with frozen strawberries, plain Greek yogurt, and a touch of honey. In the mood for something chocolatey? You can hydrate with a glass of chocolate milk, or use chocolate milk in a blended beverage like this Peanut Butter Cup Protein Smoothie.
If you’re lactose-sensitive, choose a lactose-free milk option so you still get all of the nutritional benefits of regular milk!
Remember, hydration is important throughout the day and if we’re feeling parched, that’s a sign that we may already be dehydrated. Be sure to stay well hydrated for your daily activities, and choose milk when you need to replenish electrolytes, recover from a workout, and when you need a quick, hydrating energy boost!
Karman Meyer is a dietitian & author of Eat To Sleep: What To Eat & When To Eat It for a Good Night's Sleep and The Everything DASH Diet Meal Prep Cookbook. She is the host of 'Eat To Sleep', a PBS special program, and has been featured in national news outlets. Karman is passionate about sharing the facts about food and nutrition, and encouraging others to use food as their all-natural solution to improved health. Connect with her at karmanmeyer.com.
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