Is Drinking Milk as Good as Drinking Water?: A Comprehensive Guide

October 6, 2025 •

3 min read

While the human body can endure weeks without food, it can only survive for days without water, highlighting its fundamental importance. When it comes to the question of, 'Is drinking milk as good as drinking water?', the answer is surprisingly nuanced and depends heavily on your specific hydration needs and health goals.

Quick Summary

This article explores the key differences between milk and water for hydration. While water is essential for daily hydration, milk, with its electrolytes and nutrients, is particularly effective for fluid retention and post-exercise recovery.

Key Points

Daily Hydration: Water is the most efficient and calorie-free choice for routine, all-day hydration.
Post-Workout Recovery: Milk can be more effective for rehydration after intense exercise due to its blend of electrolytes, protein, and carbohydrates.
Fluid Retention: The nutrients in milk slow gastric emptying and help the body retain fluid longer, reducing urination.
Nutritional Content: Unlike water, milk is a source of calories, protein, and essential minerals like calcium, potassium, and sodium.
Dietary Considerations: Milk's calories, saturated fat, and potential for lactose intolerance make it less suitable than water for weight management or for those with dairy sensitivities.
Purpose-Driven Choice: The best beverage depends on the context: water for general thirst and milk for rehydration plus nutritional replenishment.

The Importance of Water: The Gold Standard for Daily Hydration

Water is undeniably the cornerstone of daily hydration. It's a calorie-free, readily available fluid that supports nearly all major bodily functions. The CDC highlights that drinking water helps maintain a normal body temperature, lubricates and cushions joints, protects sensitive tissues, and facilitates the removal of waste products. For routine, everyday hydration, nothing is more efficient or purer than water. For most people, making water the go-to choice for quenching thirst is the best practice.

The Multifaceted Role of Water in the Body

Temperature Regulation: Water in the form of sweat helps cool the body down.
Nutrient Transport: It carries vital nutrients and oxygen to cells.
Joint and Tissue Protection: It lubricates and cushions joints and protects the spinal cord and other sensitive tissues.
Waste Removal: It's essential for flushing out waste via urine and perspiration.
Calorie-Free Hydration: It provides hydration without adding any calories, which is crucial for managing weight.

Milk's Unique Hydration Properties: More Than Just a Beverage

While water is the undisputed champion for general hydration, milk offers unique benefits that can make it superior in specific contexts. Research has shown that milk can be more hydrating than water due to its nutrient composition. It contains a natural balance of electrolytes (sodium and potassium), carbohydrates, and protein, all of which contribute to better fluid retention.

Why Milk Retains Fluid Better

Slower Gastric Emptying: The fat and protein in milk slow down the rate at which fluid leaves the stomach, leading to more gradual absorption and less immediate urination.
Electrolytes: The electrolytes, particularly sodium, act like a sponge, helping the body hold onto water more effectively.
Post-Workout Recovery: For athletes and those engaging in strenuous exercise, milk is an excellent recovery drink. It not only rehydrates but also provides protein for muscle repair and carbohydrates to replenish energy stores.

Comparing Milk and Water: A Head-to-Head Look


Feature	Water	Milk	Context
Calories	0 kcal	~150 kcal (whole milk)	Water is ideal for low-calorie hydration; milk is a caloric beverage.
Nutrients	None	Protein, carbs, fats, vitamins (A, D), minerals (calcium, potassium, sodium)	Water hydrates; milk offers both hydration and nutrition.
Absorption Rate	Fast	Slower (due to nutrients)	Water provides quick hydration; milk provides sustained hydration.
Electrolytes	Typically none (unless added)	Naturally occurring (sodium, potassium, calcium)	Milk is better for replenishing electrolytes lost during sweat.
Best for Daily Use	Yes	No (due to calories/nutrients)	Water is the optimal choice for general thirst; milk is more of a liquid food.
Best for Post-Exercise	Good	Better	Milk’s unique composition aids both rehydration and recovery.

Potential Downsides of Drinking Milk

While milk has clear benefits, it's not a one-size-fits-all solution. Its consumption comes with a few considerations, especially when comparing it to water's simplicity.

High Calorie Count: Regular milk, particularly whole milk, is a significant source of calories. Relying on it for all hydration needs can easily lead to weight gain.
Lactose Intolerance: Many adults worldwide are lactose intolerant, meaning they can't properly digest the sugar in milk. This can lead to digestive issues like bloating, gas, and diarrhea.
Saturated Fat: Whole milk contains saturated fat, which can be a concern for those watching their cholesterol levels. Skim milk offers a lower-fat alternative but still has calories.
Other Dietary Needs: For individuals with specific dietary restrictions or goals, such as those on a low-calorie diet, water remains the superior choice.

Conclusion: Finding the Right Balance for Your Hydration

To answer the question, is drinking milk as good as drinking water?, the answer is not a simple yes or no. For general, daily hydration, water is the clear winner. It's calorie-free, efficiently absorbed, and essential for all major bodily functions. However, milk offers a unique combination of hydration and nutrition that can be highly beneficial in specific scenarios, such as post-exercise recovery or for promoting longer-term fluid retention. For most people, the ideal approach is to use water as the primary source of hydration throughout the day while reserving milk for times when nutritional replenishment, like after an intense workout, is also desired. Consider your individual needs and lifestyle to determine the best balance for you.

For more information on the importance of staying hydrated, visit the Centers for Disease Control and Prevention (CDC) website for healthier drink options(https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html).

Frequently Asked Questions

Yes, several studies indicate that milk can be more effective than water for post-exercise rehydration. This is because its electrolytes, proteins, and carbohydrates aid in fluid retention and muscle repair.

Yes, milk is approximately 87% water and counts towards your total daily fluid intake. It also provides valuable nutrients that water lacks.

Water is the best for daily hydration because it's calorie-free, easily accessible, and efficiently absorbed by the body. It supports essential bodily functions without adding unnecessary calories or nutrients.

Yes, excessive milk consumption can lead to negative side effects. These may include weight gain due to calorie content, digestive issues like bloating for those with lactose intolerance, and increased cholesterol from saturated fat in whole milk.

Milk’s carbohydrates, protein, and fat slow down digestion and fluid absorption, which prolongs hydration. Water provides immediate but less sustained hydration, as it passes through the system faster.

If you are on a low-calorie diet, water is the better choice for hydration. Milk contains calories, while water provides hydration without any added caloric intake.

Milk contains natural electrolytes like sodium and potassium, which are crucial for maintaining the body's fluid balance. These electrolytes help your body absorb and retain water more effectively.