Does Milk Count as Fluid?
Diet & NutritionBeverages

Does Milk Hydrate Better Than Water?

Does Milk Hydrate Better Than Water?
Irina Polonina/Stocksy
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Updated on January 28, 2026
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Reaching your daily fluid goals can sometimes feel daunting. While water is generally the best way to stay hydrated, other beverages, including milk, can also help. But just how much? Read on to find out.

Milk vs. Water: How Do They Compare for Hydration?

Your body is made of over 70 percent water, which your cells need to function. Water helps get rid of waste, regulate your body temperature, and balance electrolytes and other important chemicals.

 You lose water primarily through sweat and urination, which you need to replace to avoid becoming dehydrated.

For most people, water is the best choice for hydration. It’s calorie-free and helps replenish lost fluids during typical everyday activities. However, other low-calorie or nutritious beverages can also help you stay hydrated. These include plain coffee or tea, vegetable juice, and milk.

Whole cow’s milk is about 88 percent water by weight and provides important nutrients, including protein, carbohydrates, calcium, and vitamin D.

 Milk is also a good source of the electrolytes sodium and potassium, which your body loses when you sweat.

Because milk is lower in sugars and more nutrient dense than traditional sports drinks, it can be a good alternative for rehydrating after exercise.

How Do Different Types of Milk Compare for Hydration?

The biggest factor determining how hydrating a type of milk will be is the percentage of water it contains. While the protein, carbohydrate, vitamin, and mineral content are almost the same across all types of dairy milk, the total water content increases as fat content decreases.

Here’s the amount of water each type of milk contains:

  • Skim (Nonfat) Milk 90.8 percent

  • Low Fat (1 Percent) Milk 89.7 percent

  • Reduced-Fat (2 Percent) Milk 89.1 percent

  • Whole Milk 88.1 percent

Health Benefits of Milk Beyond Hydration

Milk is a good source of protein and carbohydrates. Milk and dairy products are also some of the best food sources of calcium and are high in vitamin D (fortified milk), which are essential for building strong bones and teeth.

One cup of low-fat (1 percent) milk contains:

  • Calories 105
  • Protein 8.25g
  • Fat 2.32g
  • Carbohydrates 12.6g
  • Calcium 307mg
  • Potassium 388mg
  • Sodium 95.2mg
  • Vitamin D 2.68µg

Should You Drink Milk to Stay Hydrated?

Dairy milk can be a nutritious part of a healthy hydration and diet plan. However, because it’s more satiating and contains calories, it shouldn’t replace water as your main source of hydration.

Tips for Staying Hydrated

The following tips can help you stay hydrated throughout the day:

  • Drink when you feel thirsty.
  • Choose water or other low-calorie fluids, such as tea, coffee, flavored waters, or low- or nonfat milk.
  • Carry a water bottle with you and refill as needed.
  • Drink water before, during, and after exercise.
  • Drink extra fluids during hot weather or when you’re sick.

For a more personalized recommendation, you can try using a hydration calculator.

Seek immediate medical attention if you experience symptoms of severe dehydration, including:

  • Dizziness
  • Confusion or hallucinations
  • Lack of sweating
  • Fainting or loss of consciousness
  • Nausea
  • Fever

The Takeaway

  • While water remains the best hydration choice for most people, milk can also contribute to your daily fluid intake due to its high water content.
  • All types of dairy milk contain a similar amount of electrolytes, which can help you rehydrate after exercise. Choose skim or low-fat milk for a lower-calorie option.
  • Beyond hydration, milk provides protein and is a good source of calcium and vitamin D, which are essential for bone health.
  • Drinking when you feel thirsty, choosing low-calorie fluids, and increasing your fluid intake during exercise can help you avoid dehydration. Seek immediate medical help if you experience severe dehydration symptoms, such as dizziness, confusion, or lack of sweating.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Dehydration. Cleveland Clinic. June 5, 2023.
  2. Hydrating for Health. National Institutes of Health. May 2023.
  3. Milk, Whole. U.S. Department of Agriculture FoodData Central. October 31, 2024.
  4. Milk, Fat Free (Skim). U.S. Department of Agriculture FoodData Central. October 31, 2024.
  5. Milk, Low Fat (1%). U.S. Department of Agriculture FoodData Central. October 31, 2024.
  6. Milk, Reduced Fat (2%). U.S. Department of Agriculture FoodData Central. October 31, 2024.
  7. Calcium and Vitamin D: Important for Bone Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases. May 2023.
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Julie Cunningham, MPH, RDN, LDN, CDCES

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Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.

Cunningham has worked in women's and children's health, cardiology, and diabetes. She has written for Abbott Nutrition News, Edgepark Medical HealthInsights, diaTribe, Babylist, and others. She is also the author of 30 Days to Tame Type 2 Diabetes.

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