Recent discussions have brought renewed attention to a study suggesting that milk and other beverages may hydrate the body more effectively than water. The study, conducted by researchers from Loughborough University in the United Kingdom in 2016, has resurfaced, prompting interest in how different fluids impact hydration.
According to findings reported by The Economic Times, beverages such as milk, orange juice, and tea may outperform plain water in terms of hydration, especially those containing small amounts of sugar, fat, or protein. While water, both still and sparkling, hydrates the body well, beverages with even a little sugar, fat, or protein can hydrate better and help maintain hydration in the body longer.
"The most important factor in hydration is the amount of liquid consumed at one time," explained Professor Ronald Maughan from St. Andrews University, according to The Economic Times. "The more liquid consumed at once, the faster it is removed from the stomach and absorbed into the bloodstream," he noted. This means that consuming large quantities of liquid quickly may not be as effective for hydration as sipping smaller amounts over a longer period.
Milk, both skim and whole, is more hydrating than plain water because it contains proteins, lactose, and fats, which slow down stomach emptying and prolong the hydration process. These components help maintain hydration in the body for a longer time. Milk contains key electrolytes like sodium and potassium, which help improve hydration and maintain the body's water balance. These electrolytes function as a sponge, retaining water in the body and reducing urine production.
"The study confirmed what we already knew: that electrolytes, such as sodium and potassium, support hydration of the body; on the other hand, the calories in beverages slow down the absorption of fluids and their removal with urine," stated registered dietitian Melissa Majumdar, a spokesperson for the Academy of Nutrition and Dietetics who was not involved in the study. She also noted that calories in beverages cause slower gastric emptying and slower urination.
The nutritional components in the fluids consumed also matter for hydration. Beverages containing small amounts of sugar, fat, or protein provide better hydration than plain water. However, beverages containing large amounts of sugar, such as fruit juices and colas, do not hydrate the body better than fluids with lower sugar content. High-sugar beverages provide more calories without causing a feeling of fullness, which can contribute to obesity.
The study pointed out that osmotic processes draw water from the body into the small intestine to dilute the sugars in high-sugar beverages, causing them to spend more time in the stomach and empty more slowly than plain water. This means that while high-sugar beverages tend to remain in the stomach longer, they do not provide significant hydration benefits.
Furthermore, the research highlighted that beverages like coffee and tea can contribute to hydration. A regular cup of coffee won't dehydrate you, but too much caffeine can cause mild dehydration.
In situations where access to fluids is limited, it's better to drink water in smaller, spaced-out portions over time. This approach helps maintain hydration without overwhelming the body's absorption mechanisms. Cognitive function may be adversely affected by extended periods without drink breaks, so maintaining regular fluid intake is important.
Hydration is crucial for athletes who train in hot weather with high sweat losses. While milk and other beverages can aid in hydration due to their additional nutritional components, it remains important to drink water during such conditions to replenish fluid losses effectively.
While the study sheds light on the hydration potential of different beverages, experts caution against replacing water with milk as the primary source of hydration. Consuming large amounts of milk daily could involve additional calories, sugars, and fats that may not be suitable for everyone's dietary needs. Water is essential for the removal of toxins from the kidneys and liver and positively affects skin elasticity.
Assisted by a news-analysis system.