Forget sports drinks and drink milk

In the world of sport, some people swear by water while others recommend energy drinks or special, magic mixtures. But the truth is that nothing so far beats milk. The best thing anyone can do after exercise is drink a glass of milk.

Researchers have found that milk replaces the fluid and salts the body loses through sweat during exercise better than any other drink.

A British study at the School of Sport and Exercise Sciences at Loughborough University found that milk rehydrates the body better than plain water or any sports drink tested. Physiologist Susan Shirreffs says milk is rich in sodium, potassium and many other salts the body loses through sweat. It also contains a particular mix of sugars, fats and proteins that helps the body hold on to water for longer than any other drink.

The study followed men and women in their twenties who did hard exercise on a stationary bike in a hot room. The researchers measured how much fluid and salt they lost, then gave them different drinks: water, sports drinks or milk.

The results, published in the British Journal of Nutrition, showed that milk kept the body's water and salt balance for at least four hours, while water and sports drinks did so for only about an hour.

Dr Shirreffs adds that milk is a cheap and very effective alternative to expensive sports drinks for anyone who exercises. Low-fat and skimmed milk are also available, providing fewer calories and helping with weight loss.

Milk has become a habit among top athletes and Olympic champions. Swimmer Michael Phelps was often seen drinking chocolate milk between his races and training sessions, and he won eight gold medals on his own. Scientists explain athletes' strong response to milk by the fact that exercise drains the sugar stores in muscles, and milk contains a sugar that quickly replaces what is lost. That is why many coaches give their teams a glass of milk at half-time in games such as football, basketball and volleyball.

A study at the University of Texas of nine cyclists found that drinking low-fat chocolate milk let them ride 50% longer before tiring than sports drinks did, even though the sports drinks had the same amount of sugar and protein. The sugar and protein in milk seem to be absorbed better.