At one time, milk was the OG healthy beverage. With protein, calcium, and vitamin D, it was considered an essential part of a balanced diet. Dairy milk is packed with nutrients, but its production is also a source of greenhouse gasses, according to the Harvard T. H. Chan School of Public Health. Many people have sensitivities to lactose, the sugar in cow’s milk, as well. In the United States, more than one-third of adults have difficulty digesting lactose, according to the National Institute of Diabetes and Digestive and Kidney Diseases. As demand for dairy-free alternatives grew, the market expanded beyond soy. Today you can even find “milk” made from pea protein potatoes on grocery store shelves!
Even though Americans are drinking less than ever — consumption of cow’s milk fell by 42 percent over the past fifty years, according to CBS News — it is still one of the most commonly consumed beverages in the United States. The average American family drinks about 19 gallons of milk each year, according to U.S. Department of Agriculture (USDA) data.
And research has found that there are plenty of good reasons to enjoy a glass. A review of 41 meta-analyses published in January 2021 in Nutrition & Metabolism found that the benefits of drinking milk outweigh the risks. The review found that drinking more milk may increase the risk of acne, Parkinson’s disease, and prostate cancer, however, it may also decrease the risk of obesity, osteoporosis, heart disease, stroke, high blood pressure, colorectal cancer, and metabolic syndrome. But while drinking it may be good for your bones and other reasons, how much does this dairy beverage help meet your hydration needs?
Being well-hydrated plays a huge role in overall health. It helps in regulating body temperature, sleep, brain function, and even mood, according to the Centers for Disease Control and Prevention (CDC). The National Academies of Sciences, Engineering, and Medicine advises that women get about 2.7 liters (L) of fluid per day and men get about 3.7 L per day. About 20 percent of those amounts comes from the foods you eat, which means women should aim to drink about 2.2 L (nine 8-ounce cups) of water per day, and men should aim for 3.0 L (13 8-ounce cups). Of course, a number of factors affect fluid needs including activity level, life stage, and diet. For a more personalized recommendation, use a hydration calculator.
If reaching those daily fluid goals seems daunting, it may help you to know that, while water is generally the best source, other beverages, including milk, can also help. But just how much? Read on to find out.
Water vs. Milk: How Do They Compare?
Water is the “gold standard” when it comes to hydration, but milk isn’t far behind. Milk is about 90 percent water by weight, according to data from the USDA, which means you’ll be getting plenty of hydration when enjoying a glass. And unlike water, cow’s milk also contains valuable nutrients your body needs, including protein and vitamins A and D. Plus, milk is a source of electrolytes calcium, sodium, potassium, and magnesium. All of these nutrients can make dairy milk part of a healthy diet. A review published in October 2018 in European Journal of Sport Science suggested that it may be a great post-workout beverage for muscle recovery. The type of protein in milk has also been linked to increased satiety (the feeling of fullness) and may help you eat less and lower blood sugar levels, according to past research.