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Related Experiment Videos

Milk as an effective post-exercise rehydration drink.

Susan M Shirreffs1, Phillip Watson, Ronald J Maughan

  • 1School of Sport and Exercise Sciences, Loughborough University, Loughborough, UK. s.shirreffs@lboro.ac.uk

The British Journal of Nutrition
|April 27, 2007
PubMed
Summary

Low-fat milk effectively restores fluid balance after exercise-induced dehydration, outperforming sports drinks and water. Milk aids rehydration without increasing urine output, making it a viable option for most athletes.

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Area of Science:

  • Sports Science
  • Nutrition Science
  • Exercise Physiology

Background:

  • Exercise-induced dehydration impairs performance and recovery.
  • Effective rehydration strategies are crucial for athletes.
  • Traditional rehydration fluids like water and sports drinks may not always be optimal.

Purpose of the Study:

  • To compare the rehydration effectiveness of low-fat milk against a sports drink and water.
  • To assess the impact of milk (with and without added sodium) on fluid balance post-exercise.
  • To determine the optimal post-exercise fluid for restoring hydration status.

Main Methods:

  • Eleven subjects performed intermittent exercise in a warm environment, losing 1.8% body mass.
  • Participants consumed fluid equivalent to 150% of sweat loss (low-fat milk, milk with NaCl, sports drink, water).

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  • Urine output and fluid balance were monitored for 5 hours post-exercise.

    • Main Results:

    • Milk consumption resulted in significantly lower cumulative urine output compared to water and sports drinks (P < 0.001).
    • Subjects remained euhydrated or in positive fluid balance after consuming milk.
    • Water and sports drinks led to a return to negative fluid balance within 1 hour post-consumption.

    Conclusions:

    • Low-fat milk is an effective post-exercise rehydration beverage.
    • Milk promotes sustained fluid retention compared to conventional drinks.
    • Milk can be recommended for post-exercise rehydration, excluding individuals with lactose intolerance.