Milk as an effective post-exercise rehydration drink
Open accessAbstract
The effectiveness of low-fat milk, alone and with an additional 20 mmol/l NaCl, at restoring fluid balance after exercise-induced hypohydration was compared to a sports drink and water. After losing 1.8 (sd 0.1) % of their body mass during intermittent exercise in a warm environment, eleven subjects consumed a drink volume equivalent to 150 % of their sweat loss. Urine samples were collected before and for 5 h after exercise to assess fluid balance. Urine excretion over the recovery period did not change during the milk trials whereas there was a marked increase in output between 1 and 2 h after drinking water and the sports drink. Cumulative urine output was less after the milk drinks were consumed (611 (sd 207) and 550 (sd 141) ml for milk and milk with added sodium, respectively, compared to 1184 (sd 321) and 1205 (sd 142) ml for the water and sports drink; P < 0.001). Subjects remained in net positive fluid balance or euhydrated throughout the recovery period after drinking the milk drinks but returned to net negative fluid balance 1 h after drinking the other drinks. The results of the present study suggest that milk can be an effective post-exercise rehydration drink and can be considered for use after exercise by everyone except those individuals who have lactose intolerance.
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Chocolate milk can be used for rehydration and in turn help recovery.
“On the other hand, some drinks that can be used for rehydration and in turn help recovery has been successfully studied, such as chocolate milk [31,32,33].”
From The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates (2020) · cites this paper as [33]
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Got Beer? A Systematic Review of Beer and Exercise
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Water, Hydration and Sports Drink
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- Authors
- Shirreffs, S. M., Watson, P., & Maughan, R. J.
- Affiliations
- Loughborough University (GB)
- Corresponding author
- Shirreffs, Susan M.
- Venue
- British Journal Of Nutrition
- Publisher
- Cambridge University Press (CUP)
- Published
- 2007-07
- Volume
- 98
- Issue
- 1
- Pages
- 173-180
- ISSN
- 0007-1145 (ISSN-L)
- 1475-2662
- OpenAlex
- W2171880228
- Cited by
- 186
- References
- 26
- Citations by year
- 2026: 5 · 2025: 2 · 2024: 5 · 2023: 10 · 2022: 4 · 2021: 14 · 2020: 10 · 2019: 9 · 2018: 13 · 2017: 9 · 2016: 7 · 2015: 20 · 2014: 22 · 2013: 21 · 2012: 6
- FWCI
- 4.25
- Type
- journal article
- Language
- en
- Open access
- bronze
- doi.org
- Locations
- British Journal Of Nutrition (publishedVersion)
- PubMed (publishedVersion)
- Funders
- Milk Development Council
- Topics
- Health Sciences › Medicine › Physiology › Thermoregulation and physiological responses
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
- Keywords
- milk, post-exercise rehydration, fluid balance, sports drinks, sodium chloride, urine output, intermittent exercise, lactose intolerance
- MeSH terms
- Adult, Animals, Carbonated Beverages, Chlorides, Dehydration, Drinking, Female, Fluid Therapy, Hot Temperature, Humans, Male, Milk, Potassium, Sensation, Sodium, Dietary, Taste, Thirst, Urination, Water, Water-Electrolyte Balance, Exercise
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