Milk better than water to rehydrate kids

Milk is a more effective way of countering dehydration in active children than sports drinks or water, say researchers at McMaster.

That's particularly important during hot summer weather, says Brian Timmons, research director of the Child Health and Exercise Medicine Program and principal investigator of the study.

"Children become dehydrated during exercise, and it's important they get enough fluids, particularly before going into a second round of a game. Milk is better than either a sports drink or water because it is a source of high quality protein, carbohydrates, calcium and electrolytes."

He added that milk replaces sodium lost in sweat and helps the body retain fluid better. The milk also provides protein, needed by children for muscle development and growth, not found in the other drinks.

The study of children aged 8 to 10 involved exercising in a climate chamber, then receiving a drink and being measured for hydration.

Timmons, an assistant professor of paediatrics in the Michael G. DeGroote School of Medicine, said active children and adults usually don't drink enough to stay hydrated during exercise, so they often have a "hydration disadvantage" when they start their next period of exercise.

He said that one per cent dehydration can cause up to a 15 per cent decrease in performance, with an increased heart rate, core temperature and less ability to keep going. More significant dehydration comes with an increased risk of heat-related illness such as heat stroke.

(Source: McMaster University)

More information

For more information on dairy products, including dairy consumption for specific age groups and certain health conditions, as well as some useful tools and videos, see Dairy.

For more information on fitness and exercise, including stretches, types of exercise, exercise recovery and exercise with health conditions, as well as some useful videos, see Fitness and Exercise.