I contemplated this while observing the Cincinnati Open tennis today. During breaks between games, a commercial for a sports drink appeared on screen asserting that it “hydrates better than water.” The players were seen consuming vibrant bottles, and the commentator reiterated the tagline as if it were truth.

That was when I realized: For recovery, I would always opt for milk.

**Hydration involves more than merely replacing water.**

Hydration encompasses more than fluid replacement; it focuses on maintaining those fluids within your body. Beverages containing carbohydrates, electrolytes, and protein decelerate the rate at which fluids exit the stomach and enhance fluid retention. Milk inherently provides all of this.

Studies indicate that milk’s blend of sodium, potassium, natural sugars, and protein results in superior long-term hydration compared to water or most sports beverages. It doesn’t solely replace what you perspire; it aids in keeping it.

**Why electrolyte water doesn’t make the grade**

These beverages supply electrolytes devoid of sugar or calories. This might be enticing for those monitoring macros, but following exercise, sugar and calories aren’t adversaries; they contribute to recovery. Without carbohydrates and protein, you merely replace a fraction of what you’ve lost.

**The added recovery benefit**

Post-exercise, your muscles require protein for mending. Milk provides it; electrolyte water fails to do so. That’s the reason milk addresses both hydration and recovery in a manner that electrolyte water simply doesn’t.

And if you’re concerned about cholesterol from a glass of milk, you’re overlooking the essential point, and potentially the whole truth, regarding what truly causes heart disease.

**When to select which option**

– Intense perspiration, prolonged workouts, warm conditions: Milk holds the advantage in hydration.
– Mild activity or basic hydration: Water suffices; electrolyte water enhances flavor if you prefer it.
– Strict calorie limitation: Electrolyte water excels in calorie count, but not in recovery.

**Final thoughts**

If your aim is to recover fully, not merely replace sweat, bypass the vibrant electrolyte water. Opt for a chilled glass of milk. You will retain more fluid, replenish more nutrients, and expedite muscle repair.

Because sometimes the genuine performance drink has been in your refrigerator all along.

*Larry Kaskel is an internist and a “lipidologist in recovery” who has been exercising medicine for over thirty-five years. He runs a concierge practice in the Chicago region and is part of the teaching staff at the Northwestern University Feinberg School of Medicine. Additionally, he is associated with Northwestern Lake Forest Hospital.*

*Prior to podcasts becoming a staple in popular culture, Dr. Kaskel hosted Lipid Luminations on [ReachMD](https://reachmd.com/programs/lipid-luminations/), where he created a collection of over four hundred episodes featuring prominent figures in cardiology, lipidology, and preventive medicine.*

*He has authored [Dr. Kaskel’s Living in Wellness, Volume One: Let Food Be Thy Medicine](https://amzn.to/4n0CjWF), works that integrate evidence-based medical practice with approachable strategies for enhancing healthspan. His current initiatives concentrate on reassessing the cholesterol hypothesis and exploring the infectious roots of atherosclerosis. Further details can be found at [larrykaskel.com](http://larrykaskel.com).*