Expert explains why you should drink milk when it's hot or after working out

Staying hydrated is vitally important all year round, but in the temperatures we’re seeing in the UK right now the need is more pressing than usual.

Hot weather makes us sweat, often continuously, and so we’re burning through our bodies’ water much more quickly than we do in cooler climes.

As a general rule, we should be drinking about two litres of water anyway, but in hot weather or during exercise those needs can rise considerably. Some GPs recommend drinking almost four litres per day in some cases, with factors like gender, age, activity level, and health all playing a role in how much we need as individuals.

If you're going to drink milk, try to be dignified about it (Daniel Day/Getty Images)

If you start getting dehydrated, your body will warn you. Symptoms include lightheadedness, increased thirst, a dry mouth, a headache, lethargy, and dark, pungent wee, so if any of these raise their ugly heads then it’s time for a quick chug.

Dehydration isn’t just about water, however. As we sweat, we also lose minerals called electrolytes that are essential for good bodily functions. Salt is perhaps the main one, and we lose a lot of that when we sweat, and others include magnesium, calcium, and potassium.

These are all important for the nervous system as they’re essential for proper signalling between your brain and muscles. A good stock of electrolytes ensures that your muscles contract properly, your nerve transmission is optimal, and that your body is able to regulate its fluid levels.

Electrolyte-rich drinks like Lucozade Sport might seem like a great idea if you’re keen to replenish those lost minerals, but a dietician speaking to the I Paper reckons we’re better off going for milk instead.

Of course, this advice only applies if you’re lucky enough to be able to tolerate lactose.

Anyway, Nichola Ludlam-Raine, the dietician in question, has noted that milk has a lot of the qualities you’re looking for in an electrolyte drink without the high sugar content.

Milk is rich in water, potassium, sodium, and calcium, with Ludlam-Raine saying it’s ‘effective at replenishing fluids’.

She continued: “Studies – including one from St Andrews University – have shown that both skimmed and full-fat milk can be more hydrating than water after exercise, due to their electrolyte and protein content, which slows gastric emptying and helps retain fluid for longer.”

A health-conscious young man refreshes his electrolytes (Galina Zhigalova/Getty Images)

So, if you see a grown man drinking a pint of milk in this heat, do your best not to judge him. The poor guy’s just trying to hydrate himself.

If you’d rather skip the cow juice, electrolytes are easy to get from your food. Things like nuts, avocados, bananas, oranges, carrots, and cucumbers are all solid options.