Yes, Does Milk Count Towards My Water Goal? The Surprising Facts

November 30, 2025 •

4 min read

According to the Mayo Clinic, beverages like milk, juice, and herbal teas are composed mostly of water, so they all contribute to your fluid needs. This means that, contrary to popular belief, milk does count towards your daily water goal, offering much more than simple hydration.

Quick Summary

Milk's high water content, combined with electrolytes, protein, and natural sugars, makes it a surprisingly effective source of hydration, sometimes superior to plain water for fluid retention. Its caloric and nutritional profile means it should not replace water entirely but can be a beneficial part of your overall fluid intake.

Key Points

Yes, milk counts: Milk is approximately 87-90% water, and this fluid contributes directly to your total daily intake.
Superior post-workout hydration: Studies show milk can be more hydrating than water after exercise because its electrolytes, protein, and fat aid in better fluid retention.
Water is the primary choice: Despite milk's hydrating properties, water is the best option for everyday, calorie-free hydration for most people.
Consider calories and nutrients: Milk contains calories and nutrients that water does not, which is beneficial for recovery but should be considered if you are managing your weight.
Be mindful of lactose intolerance: Individuals with lactose intolerance should seek alternative hydrating options or lactose-free milk to avoid digestive discomfort.
Balance is key: A balanced approach involves using water as your main fluid source and supplementing with other beverages like milk to achieve both hydration and nutritional goals.

The Science Behind Milk's Hydrating Power

While plain water is the gold standard for hydration due to its zero-calorie nature, milk provides a unique blend of components that can make it even more effective for fluid retention in certain situations. A study published in The American Journal of Clinical Nutrition found that both skim and whole milk were more hydrating than plain water, as participants retained fluid for longer after consuming it. This effect is attributed to several key factors within milk's nutritional makeup.

First and foremost, milk has a significant water content, typically around 87-90%, depending on its fat percentage. This makes it a direct source of fluid. However, what truly sets it apart is the presence of electrolytes like sodium and potassium. These essential minerals are crucial for regulating fluid balance in the body. When you sweat, you lose these electrolytes, and milk's natural content helps replenish them, promoting more efficient fluid absorption and retention. For instance, a glass of milk contains a substantial amount of potassium, an important electrolyte lost during intense exercise.

Beyond water and electrolytes, the macronutrients in milk—protein, fat, and the natural sugar lactose—play a role. This combination slows the emptying of fluids from the stomach. Because the body takes longer to process these nutrients, the water in the milk is absorbed more gradually, reducing urine output and keeping you hydrated for a longer period compared to drinking plain water. For this reason, milk is often recommended as a superior recovery drink, particularly after strenuous workouts, as it helps replenish both fluids and glycogen stores.

Milk vs. Water for Hydration: A Closer Look

To understand the practical implications, it's helpful to compare milk and water directly. While milk offers a more complex hydrating package, water remains the most accessible and neutral option for general hydration.


Feature	Milk	Water
Primary Hydration Method	Provides fluid plus electrolytes, protein, and fat for enhanced retention.	Pure fluid replacement with no calories or additives.
Nutrient Content	Excellent source of calcium, vitamin D, protein, and potassium.	Provides no calories or macronutrients; contains trace minerals depending on the source.
Calories	Contains calories (100-150 kcal per cup), primarily from lactose and fat.	Zero calories.
Best Use Case	Ideal for post-exercise recovery, especially after intense or prolonged workouts, and for nutrient replenishment.	The optimal choice for everyday hydration, drinking throughout the day, and for those focused on low-calorie intake.
Impact on Fluid Retention	Longer fluid retention due to slower gastric emptying.	Faster absorption and more frequent urination.

Optimal Hydration Strategies: When to Choose Milk

While plain water should be your primary beverage for daily hydration, incorporating milk can be a strategic move, especially for those with specific health or fitness goals. Here are some scenarios where milk can be a highly beneficial hydrating choice:

Post-Workout Recovery: After a high-intensity workout, your body needs to replenish fluids, electrolytes, and glycogen stores. Milk provides all of these in a single beverage, making it a budget-friendly and effective alternative to commercial sports drinks.
Nutrient Boost: For those who struggle to meet their daily calcium or protein requirements, a glass of milk offers simultaneous hydration and nutrition.
During Illness: For mild dehydration caused by illness, especially in children, milk can help restore both fluid and essential nutrients.
Weight Gain Goals: For individuals looking to increase caloric intake healthily, full-fat milk is a good source of energy-dense fluid.

How Other Beverages Contribute

It is important to remember that many other liquids also contribute to your daily fluid goals. Unsweetened tea, coffee, and even some sodas contribute water, although their diuretic effects (from caffeine) or high sugar content can introduce other considerations. The key is to recognize that your fluid needs are met by a variety of sources, not just plain water, and to prioritize those that align with your overall health objectives.

Potential Downsides and Considerations

Despite its benefits, milk is not a one-size-fits-all solution for hydration. The higher calorie content compared to water is a significant factor, especially for those on a strict weight management plan. Excessive consumption could lead to unnecessary caloric intake. Additionally, those with lactose intolerance or a dairy allergy should opt for other hydrating beverages. For these individuals, dairy alternatives like fortified soy milk can provide a more suitable option. When choosing plant-based milks, however, it's crucial to check the nutrition label for added sugars and fortification to ensure you're still getting beneficial electrolytes and nutrients. You can find more information about daily fluid needs from reliable sources like the Mayo Clinic.

Conclusion: Balancing Your Fluid Intake

In conclusion, the answer to "does milk count towards my water goal?" is a resounding yes, but with important context. Milk is an effective hydrating beverage, and in certain situations like post-exercise recovery, its unique combination of water, electrolytes, and macronutrients makes it arguably superior to plain water for fluid retention. For general, everyday hydration, however, water remains the best choice because it is calorie-free and readily available. The optimal strategy is to use water as your primary fluid source and incorporate milk and other beverages strategically to meet both your hydration and broader nutritional needs. Understanding the benefits and drawbacks of each drink allows for a more informed and balanced approach to staying properly hydrated.

Frequently Asked Questions

For simple, everyday hydration, water is the best choice. However, in certain situations, such as rehydrating after an intense workout, milk can be superior due to its electrolytes, protein, and carbohydrates, which help the body retain fluid more effectively.

Yes, all forms of milk, including skim milk, count towards your hydration goals. In fact, due to its lower fat content, skim milk has a slightly higher water percentage than whole milk and has been shown to be very effective for rehydration.

Yes, excessive milk consumption can add a significant amount of calories and fat to your diet. For those who are lactose intolerant, it can also cause digestive issues like bloating and gas.

Yes, plant-based milk alternatives like soy, almond, and oat milk are mostly water and contribute to your daily fluid intake. However, their nutrient profile varies, so it's important to check if they are fortified with electrolytes and other nutrients found in dairy milk.

Fluid needs are individual, but general guidelines suggest men need about 3.7 liters and women need about 2.7 liters of total water daily, which comes from beverages and food. Milk can be a part of this total, but water should make up the majority.

Yes, milk is an excellent post-exercise drink, especially for moderate to intense workouts. It helps replenish lost fluids and electrolytes, provides high-quality protein for muscle repair, and delivers carbohydrates to restore energy stores.

If you are lactose intolerant, consuming regular milk can cause digestive upset and may not be the best choice for hydration. Lactose-free milk or other hydrating beverages would be more suitable options.