It’s easy to think that when the temperature soars, nothing beats a big glass of cold water. But what if there was a better way to stay hydrated in those blazing hot days? According to Spanish nutritionist Dr. Maria Costa, there is — and it’s sitting in your fridge, often overlooked: milk.
Dr. Costa, in an interview shared by the British newspaper Metro, revealed that milk’s natural components make it far more effective than plain water at keeping the body hydrated in high heat. It’s a bold statement, and one that could reshape how we think about tackling thirst during a heatwave.
Why milk outperforms water in hydration
Milk isn’t just a simple drink with calcium; it’s a blend of sugars, proteins, and fats that work together to slow down fluid absorption. What does that mean for you? Longer-lasting hydration. When you drink water, it can pass through the system quickly, giving you a fast but fleeting quench. Milk’s unique mix keeps the fluids locked in longer, helping the body retain hydration.
Dr. Costa also points out milk contains natural sodium, an essential electrolyte that plays a key role in holding on to fluids inside your body. This combo makes milk a hydration powerhouse, especially when you’re sweating buckets under the summer sun.
It’s not just about cow’s milk either. The same benefits extend to plant-based options like soy milk, which is gaining popularity with people who have lactose intolerance or prefer a vegan lifestyle. Soy milk also boasts electrolytes that aid hydration, making it a solid alternative for staying refreshed.
Hot drinks, electrolytes, and cooling down in dry heat
Here’s a twist you might not expect: hot drinks can sometimes help cool your body down. That’s according to Professor Andreas Flug from Berlin University. While it might seem counterintuitive, sipping on hot beverages can stimulate sweating, which then cools the body as sweat evaporates.
This cooling effect works best in dry environments where sweat can evaporate quickly. If you live somewhere humid, though, your sweat might just stick to your skin, making hot drinks a less effective choice for cooling.
To balance out hydration naturally, experts recommend snacking on high-water-content foods. Think juicy watermelon or crisp cucumber. Adding fresh fruit juices diluted with water or drinking coconut water can also give you a hydration boost packed with essential electrolytes.
Heat risks and staying safe with proper hydration
The World Health Organization (WHO) warns that heat dehydration isn’t just uncomfortable—it can be dangerous. Heat exhaustion and heat stroke can develop quickly, especially for vulnerable groups like the elderly, young children, and those who work outside under the sun.
Simple actions can make a big difference: taking shelter in the shade, wearing loose clothing that breathes, and drinking fluids regularly all help to protect against heat-related complications.
I’ve personally learned the hard way how easy it is to underestimate heat stress. Last summer, I ignored the warning signs while working outdoors, thinking I was fine because I drank “enough” water. But the exhaustion hit me unexpectedly, and it wasn’t until I switched to buffalo milk and added watermelon snacks that I truly felt rehydrated and energized again. It’s a reminder that sometimes, going beyond water makes all the difference.
What’s your go-to for staying hydrated in the heat? Share your tips or questions below! Have you ever tried milk or plant-based alternatives for long-lasting hydration? Let’s talk about how we can all stay cool and safe this summer.