The Impact of Milk on Endurance Exercises

During physical activity, drinking regularly in order to avoid dehydration is recommended. During a workout lasting an hour or more, it is important to consume a drink that contains carbohydrates, the body’s preferred source of energy during physical exertion. Carbohydrates consumed during prolonged physical activity have a positive impact on endurance. When the weather is hot and humid, sports drinks should also contain electrolytes (e.g., sodium and potassium). The ideal sports drink contains (per 100 mL):

• 4 to 8 g of carbohydrates. During physical activity, the more sweetened drinks have a lower hydrating potential and may cause gastrointestinal discomfort;
• 50 to 70 mg of sodium.

Milk not only contains important vitamins and minerals, it also has a concentration of carbohydrates and electrolytes similar to that of several commercial sports drinks.¹ Drinking milk during physical effort promotes hydration, and its electrolyte content enables good fluid retention.² Milk could therefore be a good choice as a rehydration beverage during endurance exercise.^1-3