I thought of this while watching the Cincinnati Open tennis today. Between games, a sports drink ad flashed on screen claiming it “hydrates better than water.” The players kept chugging neon bottles, and the announcer repeated the tagline like gospel.

That is when it hit me: For recovery, I would still reach for milk.

Hydration is more than water replacement.

Hydration is not just about replacing fluids; it is about keeping them in your body. Drinks that contain carbohydrates, electrolytes, and protein slow down how quickly fluids leave the stomach and improve fluid retention. Milk does all of this naturally.

Research shows milk’s combination of sodium, potassium, natural sugars, and protein leads to better long-term hydration than water or most sports drinks. It does not just replace what you sweat out; it helps you hang on to it.

Why electrolyte water falls short

These drinks give you electrolytes without sugar or calories. That is appealing if you are counting macros, but post-exercise, sugar and calories are not the enemy; they are part of recovery. Without carbs and protein, you are just replacing part of what you lost.

The recovery bonus

After exercise, your muscles need protein for repair. Milk delivers it; electrolyte water does not. That is why milk covers both hydration and recovery in a way electrolyte water simply cannot.

And if you are worried about cholesterol from a glass of milk, you are missing the whole point, and maybe the whole truth, about what actually causes heart disease.

When to choose what

• Heavy sweating, long workouts, hot weather: Milk has the hydration edge.
• Light activity or general hydration: Water is fine; electrolyte water adds flavor if you like it.
• Strict calorie restriction: Electrolyte water wins on calories, but not recovery.

Bottom line

If your goal is to fully recover, not just replace sweat, skip the neon electrolyte water. Reach for a cold glass of milk. You will retain more fluid, replace more nutrients, and start repairing muscle faster.

Because sometimes the real performance drink has been sitting in your fridge all along.

Larry Kaskel is an internist and “lipidologist in recovery” who has been practicing medicine for more than thirty-five years. He operates a concierge practice in the Chicago area and serves on the teaching faculty at the Northwestern University Feinberg School of Medicine. In addition, he is affiliated with Northwestern Lake Forest Hospital.

Before podcasts entered mainstream culture, Dr. Kaskel hosted Lipid Luminations on ReachMD, where he produced a library of more than four hundred programs featuring leading voices in cardiology, lipidology, and preventive medicine.

He is the author of Dr. Kaskel’s Living in Wellness, Volume One: Let Food Be Thy Medicine, works that combine evidence-based medical practice with accessible strategies for improving healthspan. His current projects focus on reevaluating the cholesterol hypothesis and investigating the infectious origins of atherosclerosis. More information is available at larrykaskel.com.