Milk for rehydration after exercise

A new study carried out by researchers at Loughborough University’s School of Sport and Exercise Sciences has shown that drinking skimmed milk after exercise is an effective way to rehydrate and replace lost fluids.

The study, published in the British Journal of Nutrition, compared the ability of skimmed milk, plain water and a commercially available sports drink to restore fluid balance in subjects who were mildly dehydrated after an exercise session; milk was found to be most effective.

Replacing fluid lost during exercise is important as even mild dehydration can affect sporting performance.

For those training or taking part in sport more than once a day, fluid balance needs special attention as fluid lost during one exercise session can potentially compromise the next if not adequately replaced.

The researchers suggest that the natural electrolyte content of milk is a key factor in its rehydration abilities.

Milk naturally contains sodium, potassium and chloride which help promote fluid absorption from the intestine and encourages fluid retention.

The results of this study suggest that milk can be an effective post-exercise rehydration drink and can be considered for use after exercise by everyone except the small number of individuals who have lactose intolerance.

Reference:
Shirreffs Susan M, Watson Phillip and Maughan Ronald J. (2007) Milk as an effective post-exercise rehydration drink. British Journal of Nutrition 98, 173–180.