Post-exercise rehydration

With the summertime fast approaching, dehydration is a common occurrence especially during prolonged exercise in the heat. 

Proper rehydration is necessary to maintain homeostasis and prevent muscle fatigue, cramping and heat exhaustion.

The market is overspilling with rehydration drinks and supplements, each claiming to provide the best formula.  Some of these, however, contain hidden ingredients and banned substances that may not be safe to use, potentially stimulating health conditions, or interacting with drugs.

Research has shown the most optimum rehydration solution is one that contains water, carbohydrates (∼60–80 g/L), sodium (∼10–35 mmol/L), chloride (∼10–12 mmol/L), potassium (∼3–5 mmol/L), and an osmolality of ∼280–380 mOsm/kg. 

To the common athlete / sports enthusiast, finding a rehydration drink that contains just the right amount of all the nutrients and one that doesn’t contain harmful ingredients could be daunting.

BUT here’s the good news!

Dairy milk has been shown to be almost as effective as solutions specifically formulated for hydration.  With just the right combination of protein, sodium, calcium and vitamins, skimmed milk is proven to be a safe and effective rehydration option.

Potential gastrointestinal issues (belching/ bloating) associated with lactose, a disaccharide found in milk, is a common concern, especially for intolerant individuals.  Even lactose-free skimmed milk has shown potential mild digestive issues when consumed during exercise.

So, while it may not be the best rehydration option to consume during exercise, according to recent research, it certainly is an effective rehydration option with low digestive issues when consumed post exercise, and one that supports euhydration (optimal total body water content) and a high retention rate when consumed pre exercise due to its protein and carbohydrates content.

Raise your glasses of milk everybody!