The latest study on hydration to ignore
A small study from Scotland’s St. Andrew’s University of 72 fasted males, theorized that that milk is more hydrating than water because milk contains fat, lactose (milk sugar), salt, and a little bit of protein (1). Those same macronutrients, fat, protein, and carbs, are what helps fill us up, which is why it’s recommended that all three are included in each and every meal, so we don’t try to satisfy our hunger cravings with snacks like crackers and pretzels. Stay away from animal milk; it’s full of hormones; milk’s goal is to fatten up the animal’s baby.
One thing to note about this study is that the men were fasting, so, of course they would feel fuller and had more fluid retention, if they had a drink with calories and salt, versus water. Sodium is an essential nutrient, which means, we cannot live without it. Without adequate salt intake, while simultaneously consuming too much water, called hyponatremia, runners are susceptible to “…seizures, coma, and even death. (2)”
The bottom line is that, if you’re thirsty, drink water, and don’t limit salt too much. Eat a small meal prior to exercising, I prefer a banana smoothie with almond milk and vegan protein powder, which provides hydration, nutrients and potassium (from the banana). Keep drinking filtered water, and limit anything with sugar and chemicals, like sodas and unnatural colors (that’s a sure sign you’re drinking chemicals).
photo: me drinking water
Sources:
- https://www.cnn.com/2019/09/25/health/best-drinks-for-hydration-wellness/index.html
- https://www.healthline.com/nutrition/6-dangers-of-sodium-restriction#section5
