When you're feeling parched, the go-to solution for most of us is simple: grab a cold glass of water. We've been told time and again that water is the healthiest, most natural way to stay hydrated. No sugar, no calories, no additives—just pure hydration. Or so we thought.

But according to an intriguing study from the University of St. Andrews in Scotland, our deeply rooted faith in water might be a bit misplaced. It turns out, water might not always be the most effective drink for keeping your body hydrated over the long haul.

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🧪 What the Study Actually Investigated

The researchers set out to explore how different beverages affect fluid retention in the human body. Their goal wasn’t just to measure how quickly a drink quenches thirst—it was to find out how well those drinks help the body hold onto that hydration over time.

They tested a wide variety of beverages: plain water, fizzy drinks, fruit juices, milk, oral rehydration solutions, and even coffee and beer. And what they discovered might surprise you.

Yes, you can chug a bottle of water and feel instantly refreshed. But if that water passes right through you without sticking around, its hydrating effect doesn’t last long. That’s where other beverages shine.

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🥇 Why Milk Was the Unexpected Winner

Among all the beverages tested, milk emerged as one of the most hydrating. But it’s not just because milk contains water—it’s about the unique mix of nutrients that change the way your body processes it.

Here’s why milk ranks so high:

• Protein: Slows gastric emptying and promotes fluid retention.

• Natural sugars (like lactose): Help pull water into your cells.

• Fat: Slows digestion, so hydration is released gradually.

This combo means that milk doesn’t just hydrate you quickly—it helps you stay hydrated for longer. Compared to plain water, which your body may flush out rapidly, milk sticks around and continues working behind the scenes.

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⚖️ Hydration Is About More Than Just Water

One of the key takeaways from the study is this: hydration isn’t just about how much you drink—it’s about how your body retains it.

Drinks that contain electrolytes, a small amount of sugar, or some fat tend to linger in your system longer. This makes them more effective for sustained hydration.

For example:

• Orange juice and oral rehydration solutions performed well thanks to their balanced mix of sugar and salts.

• Sports drinks work in a similar way, providing sodium and potassium to help your body hold onto fluids.

• Broths and soups, especially salty ones, can be surprisingly hydrating.

On the other hand, drinks like alcohol or sugary sodas can have the opposite effect. Alcohol is a diuretic, and high-sugar beverages can actually increase water loss in some cases.

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💡 So Should You Ditch Water?

Not at all. Water is still essential, particularly if you’re:

• Physically active

• On a calorie-conscious or low-fat diet

• Trying to avoid added sugars or fats

But if you're preparing for a long hike, a hot day outdoors, or trying to recover from illness, a drink like milk or an electrolyte solution may provide more lasting hydration than water alone.

Think of it like this: water is great for immediate thirst relief, but drinks with nutrients help you play the long game.

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🚫 What If You Can’t Drink Milk?

Milk isn't for everyone. Whether due to lactose intolerance, dairy allergies, or dietary preferences, many people avoid it. The good news is, there are plenty of alternatives that offer similar hydration benefits:

• Coconut water: Naturally rich in electrolytes, low in calories.

• Oral rehydration drinks: Like Pedialyte, designed for maximum fluid retention.

• Soups and broths: Contain sodium and water—a powerful combo.

• Plant-based milks (like soy or pea milk): Some are fortified with protein and fats, making them better for hydration than plain almond milk, for example.

Look for options that include electrolytes, protein, and healthy fats—these can help mimic the hydrating profile of cow’s milk.

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🧬 What Happens When You Drink Milk Daily?

Let’s dig a little deeper. Beyond hydration, drinking milk every day might have lasting effects on your bones, muscles, brain, and even mood. Here’s a quick breakdown:

🦴 Stronger Bones (But It’s Not Just About Calcium)

Milk is famously rich in calcium, which helps maintain bone density. But milk also contains:

• Vitamin D (especially if fortified)

• Phosphorus

• Magnesium

• High-quality protein

These all work together to support bone strength. Daily milk intake may:

• Boost bone growth in children and teens

• Slow bone loss in older adults

• Lower fracture risk in seniors

💪 More Muscle, Faster Recovery

Milk provides complete protein, which aids in muscle repair and recovery. Its ideal carb-to-protein ratio makes it a favorite among athletes, especially chocolate milk post-workout.

Regular milk consumption can help:

• Preserve lean muscle mass with age

• Speed up recovery after exercise

• Support strength and stamina in training

❤️ Heart Health: Depends on the Fat

Full-fat milk has saturated fats, which have long been linked to heart disease. But newer research suggests that in moderation, full-fat dairy might be neutral—or even beneficial. If you're concerned about heart health:

• Choose low-fat or skim milk to reduce saturated fat

• Or try plant-based alternatives fortified with calcium and vitamin D

🧠 Brain & Mood Support

Milk contains vitamin B12, iodine, riboflavin, and choline—nutrients linked to brain function. It also contains tryptophan, which helps produce serotonin (your “feel good” hormone), possibly improving mood and sleep.

🚽 Not for Everyone: Lactose Intolerance

Roughly 65% of people worldwide struggle to digest lactose, the sugar in milk. Symptoms can include bloating, gas, cramps, and diarrhea. If you're one of them:

• Try lactose-free milk

• Stick to fermented dairy like kefir or yogurt

• Or explore non-dairy alternatives fortified with key nutrients

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🧾 The Final Sip: What Should You Drink?

Water is still a solid, reliable everyday hydrator. But it’s not the only option—and in some cases, it’s not even the best.

When sustained hydration matters, or when you need to replenish lost fluids and nutrients, drinks like milk, coconut water, or oral rehydration solutions can work even better.

So the next time someone gives you a weird look for drinking milk on a hot day, just smile and say:

“I’m not just hydrating—I’m optimizing. Thanks, science.”