Health and Me

Ishita Roy

Is Brown Rice Really The Healthier Alternative?

Is brown rice really a better alternative?

When it comes to rice, many of us want to leave it but are unable to for it being staple to our diet. However, often, we have been told to switch to brown rice, for it is a better alternative, a healthier one than the white rice. It is less processed, rich in fiber, and packed with nutrients. However, a recent study from Michigan State University, published in the journal Risk Analysis, titled: <em>Arsenic content and exposure in brown rice compared to white rice in the United States</em> by Christian Kelly Scott and Felicia Wu, suggested that food safety also needs to be part of the conversation when it comes to brown rice. It is especially important when it comes to its arsenic levels.

Published in the journal Risk Analysis, the study found that brown rice contains more arsenic than white rice, especially in U.S. populations. Arsenic is a naturally occurring element found in soil and water, but it can be harmful when consumed in high amounts over time.

Researchers found that, on average, brown rice had higher levels of inorganic arsenic—a more toxic form—compared to white rice. This could pose potential health risks, particularly for children under the age of five.

Rice is different from other grains because it absorbs more arsenic from the soil. That’s mainly because it’s often grown in flooded fields, where waterlogged soil allows arsenic to be taken up more easily by the plant.

Compared to other cereal grains, rice can take in nearly 10 times more arsenic. And since brown rice keeps its outer layers (which white rice loses during processing), it holds more of the arsenic absorbed from the environment.

The average adult probably doesn’t eat enough brown rice for arsenic to be a serious concern. But children, especially those under five, are more vulnerable. That’s because they tend to eat more food in proportion to their body weight.

Certain communities, like Asian immigrant populations and families dealing with food insecurity, may also face higher exposure if rice is a staple part of their daily diet.

<h4>Regional Differences in Arsenic Levels</h4>

The study also found that arsenic levels vary depending on where the rice is grown. In U.S.-grown rice, about 48% of arsenic in brown rice was the toxic inorganic kind, compared to 33% in white rice. In rice grown outside the U.S., those numbers were even higher—65% for brown rice and 53% for white.

<h4>Should You Stop Eating Brown Rice?</h4>

Not necessarily. The study’s lead author, Professor Felicia Wu, says the goal isn’t to scare people away from brown rice. It’s about understanding the trade-offs.

Brown rice has clear health benefits: it’s high in fiber, protein, and niacin. But food choices should consider both <span>nutrition</span> and safety. Wu emphasized that it would take very large amounts of brown rice eaten daily over many years for arsenic to pose a long-term health risk.

The U.S. Food and Drug Administration (FDA) is already working on setting safety limits for arsenic in food through its “Closer to Zero” initiative. This could lead to new guidelines that help people make more informed food choices.

Until then, balance is key. Switching between different grains—like oats, quinoa, or barley—can reduce overall arsenic intake while keeping meals healthy and diverse.

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When it comes to rice, many of us want to leave it but are unable to for it being staple to our diet. However, often, we have been told to switch to brown rice, for it is a better alternative, a healthier one than the white rice. It is less processed, rich in fiber, and packed with nutrients. However, a recent study from Michigan State University, published in the journal Risk Analysis, titled: Arsenic content and exposure in brown rice compared to white rice in the United States by Christian Kelly Scott and Felicia Wu, suggested that food safety also needs to be part of the conversation when it comes to brown rice. It is especially important when it comes to its arsenic levels.What Did The Study Find?Published in the journal Risk Analysis, the study found that brown rice contains more arsenic than white rice, especially in U.S. populations. Arsenic is a naturally occurring element found in soil and water, but it can be harmful when consumed in high amounts over time.Researchers found that, on average, brown rice had higher levels of inorganic arsenic—a more toxic form—compared to white rice. This could pose potential health risks, particularly for children under the age of five.Why Does Rice Contain Arsenic?Rice is different from other grains because it absorbs more arsenic from the soil. That’s mainly because it’s often grown in flooded fields, where waterlogged soil allows arsenic to be taken up more easily by the plant.Compared to other cereal grains, rice can take in nearly 10 times more arsenic. And since brown rice keeps its outer layers (which white rice loses during processing), it holds more of the arsenic absorbed from the environment.Who Is Most at Risk?The average adult probably doesn’t eat enough brown rice for arsenic to be a serious concern. But children, especially those under five, are more vulnerable. That’s because they tend to eat more food in proportion to their body weight.Certain communities, like Asian immigrant populations and families dealing with food insecurity, may also face higher exposure if rice is a staple part of their daily diet.Regional Differences in Arsenic LevelsThe study also found that arsenic levels vary depending on where the rice is grown. In U.S.-grown rice, about 48% of arsenic in brown rice was the toxic inorganic kind, compared to 33% in white rice. In rice grown outside the U.S., those numbers were even higher—65% for brown rice and 53% for white.Should You Stop Eating Brown Rice?Not necessarily. The study’s lead author, Professor Felicia Wu, says the goal isn’t to scare people away from brown rice. It’s about understanding the trade-offs.Brown rice has clear health benefits: it’s high in fiber, protein, and niacin. But food choices should consider both nutrition and safety. Wu emphasized that it would take very large amounts of brown rice eaten daily over many years for arsenic to pose a long-term health risk.Looking AheadThe U.S. Food and Drug Administration (FDA) is already working on setting safety limits for arsenic in food through its “Closer to Zero” initiative. This could lead to new guidelines that help people make more informed food choices.Until then, balance is key. Switching between different grains—like oats, quinoa, or barley—can reduce overall arsenic intake while keeping meals healthy and diverse.

is brown rice really the healthier alternative?

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With Fourth Of July Around The Corner, Are You Making These Food Safety Mistakes At Your Cookout?

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As the <span>Fourth of July</span> approaches, millions of Americans are preparing to fire up their grills, lay out the red-and-white checkered picnic blankets, and celebrate with friends and family over burgers, potato salad, and fireworks. But while the star-spangled festivities symbolize freedom, fun, and food, one oversight—food safety—could lead to a less-than-patriotic ending to the day.

Experts warn that summertime cookouts, especially on high-heat holidays like July 4th, can be a perfect breeding ground for foodborne pathogens. Without proper precautions, your backyard BBQ could quickly turn into a bacteria buffet.

<h2>Why Summer Is a Hotbed for Foodborne Illnesses?</h2>

“Summer food safety is often overlooked, and this can lead to some serious consequences,” says Qinchun Rao, Assistant Professor of Food Science at Florida State University, in a news release. The combination of warm temperatures and outdoor dining creates an ideal environment for bacteria such as Salmonella, Listeria, and E. coli to grow and spread—especially on perishable items like meats, dairy, and mayonnaise-based salads.

According to the U.S. Food and Drug Administration, approximately 48 million Americans suffer from foodborne illnesses every year. These illnesses result in an estimated 128,000 hospitalizations and 3,000 deaths annually. Rao points out that most of these cases are preventable with better food handling and storage practices.

Hot, sunny days accelerate bacterial growth, especially when perishable foods are left out too long. “Eating food that’s been left out too long can lead to foodborne illnesses caused by bacteria like salmonella, E. coli, and listeria,” Rao explains. The symptoms—nausea, vomiting, diarrhea, and fever—can quickly turn a joyful holiday into a health crisis.

The “Danger Zone” You Need to Know About

The USDA defines the temperature range between 40°F and 140°F as the “danger zone,” where bacteria can double in number in as little as 20 minutes. This is crucial to understand during outdoor gatherings where food is often left sitting out on tables under the summer sun.

If you’re hosting a cookout and the weather is above 90°F, the safe window for keeping perishable food out of the fridge or off a heat source is just one hour. Any longer, and you’re serving up more than just burgers and corn on the cob—you’re inviting foodborne pathogens to the party.

Certain foods are especially susceptible to bacterial contamination. “Foods that are high in protein and moisture, such as dairy products, eggs, seafood, cooked meats and mayonnaise-based salads are especially risky,” Rao says. Potato salads, pasta salads, deviled eggs, and other cold dishes made with mayonnaise are prime breeding grounds for bacteria like salmonella and listeria if not kept cold.

To minimize risk, cold foods should be stored at or below 40°F, either in an ice-filled cooler or served on a bed of ice. Hot foods, such as burgers and hot dogs, should be kept warm in insulated containers or on chafing dishes.

A common mistake is assuming that food is safe if it looks and smells fine. “A common myth is that ‘if food smells and looks fine, it’s safe to eat.’ In reality, many harmful bacteria do not alter the taste, smell, or appearance of food,” Rao cautions. Another misconception is that reheating food will kill all bacteria. While reheating can destroy some bacteria, it may not eliminate toxins already produced by bacteria like Staphylococcus aureus.

<h2>Safe Food Handling Tips for a Stress-Free Celebration</h2>

Cold dishes should be stored at or below 40°F, ideally in a cooler packed with ice or served over an ice bed. Keep coolers in the shade and open them only when necessary to maintain temperature.

Cooked items like burgers and hot dogs should be kept warm in chafing dishes or insulated containers. Use foil to cover dishes and minimize exposure to insects and the sun.

Use a food thermometer to ensure meats are cooked to safe internal temperatures. Don’t rely on color alone to judge doneness:

Steaks and pork: 145°F (with a 3-minute rest)

“It’s a myth that food which looks or smells fine is safe to eat,” Rao warns. Many harmful bacteria do not alter food's appearance or scent. Likewise, reheating won’t always kill all bacteria—particularly if toxins have already been produced.

Another dangerous assumption is that food can be “saved” by placing it back in the refrigerator after being left out for too long. “Refrigerating it after this period does not make it safe, as bacteria may have already multiplied to dangerous levels,” says Rao. “It’s safer to throw it out than risk foodborne illness.”

Understanding the main bacteria that cause food poisoning can help you recognize the signs of contamination and know when to seek medical attention.

<ul><li><strong>Salmonella</strong> (6–48 hours after ingestion): Causes diarrhea, fever, and cramps. Common in eggs, poultry, and raw fruits/vegetables.</li><li><strong>E. coli</strong> (1–8 days): Severe, often bloody diarrhea, with the risk of kidney failure in young children. Found in undercooked beef and unpasteurized products.</li><li><strong>Listeria</strong> (9–48 hours to several weeks): Affects pregnant women and elderly; can cause miscarriage, meningitis, or blood infection. Found in deli meats and soft cheeses.</li><li><strong>Norovirus</strong> (12–48 hours): Causes vomiting and diarrhea; spreads via contaminated produce or shellfish.</li><li><strong>Staphylococcus aureus</strong> (1–6 hours): Sudden nausea, cramps, and vomiting. Found in egg or potato salads left out too long.</li></ul>

As American families gather to celebrate freedom, health experts hope they also exercise caution and common sense. “Just a few extra steps in food preparation and storage can save a holiday from turning into a trip to the emergency room,” says Rao.

If you're hosting this year’s festivities, prepare in small batches, keep perishables cold, and discard anything that’s been sitting out for too long. Serving in smaller portions and replenishing frequently from a cooler or insulated container is one of the simplest ways to keep food safe without compromising on the spread.

The Fourth of July is about celebrating independence, togetherness, and tradition—but none of that requires a side dish of stomach cramps or food poisoning. Food safety might not be flashy, but it’s the unsung hero of every successful cookout.

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As the Fourth of July approaches, millions of Americans are preparing to fire up their grills, lay out the red-and-white checkered picnic blankets, and celebrate with friends and family over burgers, potato salad, and fireworks. But while the star-spangled festivities symbolize freedom, fun, and food, one oversight—food safety—could lead to a less-than-patriotic ending to the day.Experts warn that summertime cookouts, especially on high-heat holidays like July 4th, can be a perfect breeding ground for foodborne pathogens. Without proper precautions, your backyard BBQ could quickly turn into a bacteria buffet.Why Summer Is a Hotbed for Foodborne Illnesses?“Summer food safety is often overlooked, and this can lead to some serious consequences,” says Qinchun Rao, Assistant Professor of Food Science at Florida State University, in a news release. The combination of warm temperatures and outdoor dining creates an ideal environment for bacteria such as Salmonella, Listeria, and E. coli to grow and spread—especially on perishable items like meats, dairy, and mayonnaise-based salads.According to the U.S. Food and Drug Administration, approximately 48 million Americans suffer from foodborne illnesses every year. These illnesses result in an estimated 128,000 hospitalizations and 3,000 deaths annually. Rao points out that most of these cases are preventable with better food handling and storage practices.Hot, sunny days accelerate bacterial growth, especially when perishable foods are left out too long. “Eating food that’s been left out too long can lead to foodborne illnesses caused by bacteria like salmonella, E. coli, and listeria,” Rao explains. The symptoms—nausea, vomiting, diarrhea, and fever—can quickly turn a joyful holiday into a health crisis.The “Danger Zone” You Need to Know AboutThe USDA defines the temperature range between 40°F and 140°F as the “danger zone,” where bacteria can double in number in as little as 20 minutes. This is crucial to understand during outdoor gatherings where food is often left sitting out on tables under the summer sun.If you’re hosting a cookout and the weather is above 90°F, the safe window for keeping perishable food out of the fridge or off a heat source is just one hour. Any longer, and you’re serving up more than just burgers and corn on the cob—you’re inviting foodborne pathogens to the party.What are the High-Risk Foods?Certain foods are especially susceptible to bacterial contamination. “Foods that are high in protein and moisture, such as dairy products, eggs, seafood, cooked meats and mayonnaise-based salads are especially risky,” Rao says. Potato salads, pasta salads, deviled eggs, and other cold dishes made with mayonnaise are prime breeding grounds for bacteria like salmonella and listeria if not kept cold.To minimize risk, cold foods should be stored at or below 40°F, either in an ice-filled cooler or served on a bed of ice. Hot foods, such as burgers and hot dogs, should be kept warm in insulated containers or on chafing dishes.A common mistake is assuming that food is safe if it looks and smells fine. “A common myth is that ‘if food smells and looks fine, it’s safe to eat.’ In reality, many harmful bacteria do not alter the taste, smell, or appearance of food,” Rao cautions. Another misconception is that reheating food will kill all bacteria. While reheating can destroy some bacteria, it may not eliminate toxins already produced by bacteria like Staphylococcus aureus.Safe Food Handling Tips for a Stress-Free Celebration1. Keep It ColdCold dishes should be stored at or below 40°F, ideally in a cooler packed with ice or served over an ice bed. Keep coolers in the shade and open them only when necessary to maintain temperature.2. Keep It HotCooked items like burgers and hot dogs should be kept warm in chafing dishes or insulated containers. Use foil to cover dishes and minimize exposure to insects and the sun.3. Cook ThoroughlyUse a food thermometer to ensure meats are cooked to safe internal temperatures. Don’t rely on color alone to judge doneness:Poultry: 165°FGround meats: 160°FSteaks and pork: 145°F (with a 3-minute rest)4. Don’t Trust Your Senses“It’s a myth that food which looks or smells fine is safe to eat,” Rao warns. Many harmful bacteria do not alter food's appearance or scent. Likewise, reheating won’t always kill all bacteria—particularly if toxins have already been produced.Another dangerous assumption is that food can be “saved” by placing it back in the refrigerator after being left out for too long. “Refrigerating it after this period does not make it safe, as bacteria may have already multiplied to dangerous levels,” says Rao. “It’s safer to throw it out than risk foodborne illness.”Common Foodborne PathogensUnderstanding the main bacteria that cause food poisoning can help you recognize the signs of contamination and know when to seek medical attention.Salmonella (6–48 hours after ingestion): Causes diarrhea, fever, and cramps. Common in eggs, poultry, and raw fruits/vegetables.E. coli (1–8 days): Severe, often bloody diarrhea, with the risk of kidney failure in young children. Found in undercooked beef and unpasteurized products.Listeria (9–48 hours to several weeks): Affects pregnant women and elderly; can cause miscarriage, meningitis, or blood infection. Found in deli meats and soft cheeses.Norovirus (12–48 hours): Causes vomiting and diarrhea; spreads via contaminated produce or shellfish.Staphylococcus aureus (1–6 hours): Sudden nausea, cramps, and vomiting. Found in egg or potato salads left out too long.As American families gather to celebrate freedom, health experts hope they also exercise caution and common sense. “Just a few extra steps in food preparation and storage can save a holiday from turning into a trip to the emergency room,” says Rao.If you're hosting this year’s festivities, prepare in small batches, keep perishables cold, and discard anything that’s been sitting out for too long. Serving in smaller portions and replenishing frequently from a cooler or insulated container is one of the simplest ways to keep food safe without compromising on the spread.The Fourth of July is about celebrating independence, togetherness, and tradition—but none of that requires a side dish of stomach cramps or food poisoning. Food safety might not be flashy, but it’s the unsung hero of every successful cookout.

with fourth of july around the corner, are you making these food safety mistakes at your cookout?

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Detox this, detox that, we have all heard a lot about it. Not so new, but still trending everywhere is the liver detox. But, does it really work?

As per John Hopkins Medicine, there is no scientific proof of liver detox drinks, which have flooded the market. Tinsay Woreta, MD, and a John Hopkins hepatologist debunks the myth that liver cleanses are important for daily health maintenance and are especially helpful after you have overindulged. 

While some common ingredients in liver cleanses have been shown to have positive results — milk thistle has been shown to decrease liver inflammation, and turmeric extract has been shown to protect against liver injury — there have not been adequate clinical trial data in humans to recommend the routine use of these natural compounds for prevention, noted the John Hopkins Medicine website. 

To second this, a Florida-based gastroenterologist, Dr Joseph Salhab also shared a post on his Instagram that stressed on the fact that 'you don't need a liver detox or cleanse'. However, his post claimed that you can boost your liber function naturally by eating vegetables. 

Dr Salhab shared a list of 14 vegetables that would lower the risk of fatty liver disease and boost liver function. 

"From a gastroenterologist: These vegetables naturally boost the liver's detox enzymes, strengthening liver function and lowering the risk of fatty liver," he wrote on his Instagram post. 

<ol><li>Broccoli</li><li>Broccoli sprouts (highest sulforaphane content of all)</li><li>Brussels sprouts</li><li>Kale</li><li>Cabbage (green, savoy, Napa, etc.)</li><li>Bok choy</li><li>Collard greens</li><li>Mustard greens</li><li>Turnip greens</li><li>Swiss chard (contains other detox compounds, though lower in sulforaphane)</li><li>Arugula</li><li>Watercress</li><li>Rapini (broccoli rabe)</li><li>Cauliflower (not green, but still cruciferous and detox-active)</li></ol>

“Your liver already detoxifies your body, and good <span>nutrition</span> helps it work at its best. It’s because they’re high in compounds like sulforaphane, which help induce Phase II enzymes (example: glutathione S-transferases, UDP-glucuronosyltransferases),” explained the doctor. As per him, these vegetables naturally boost Phase II detox enzymes that are already present in your liver. 

As per the National Cancer Institute, US, Phase II detoxification is the process in which the liver uses one of two major enzyme pathways to change a toxic substance, such as an anticancer drug, into a less toxic substance that is easier for the body to excrete. In phase II detoxification, liver cells add a substance (such as cysteine, glycine, or a sulfur molecule) to a toxic chemical or drug, to make it less harmful.

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Detox this, detox that, we have all heard a lot about it. Not so new, but still trending everywhere is the liver detox. But, does it really work?As per John Hopkins Medicine, there is no scientific proof of liver detox drinks, which have flooded the market. Tinsay Woreta, MD, and a John Hopkins hepatologist debunks the myth that liver cleanses are important for daily health maintenance and are especially helpful after you have overindulged. While some common ingredients in liver cleanses have been shown to have positive results — milk thistle has been shown to decrease liver inflammation, and turmeric extract has been shown to protect against liver injury — there have not been adequate clinical trial data in humans to recommend the routine use of these natural compounds for prevention, noted the John Hopkins Medicine website. To second this, a Florida-based gastroenterologist, Dr Joseph Salhab also shared a post on his Instagram that stressed on the fact that 'you don't need a liver detox or cleanse'. However, his post claimed that you can boost your liber function naturally by eating vegetables. 14 Vegetables For Your Liver           View this post on Instagram            A post shared by Dr. Joseph Salhab (@thestomachdoc)]]>Dr Salhab shared a list of 14 vegetables that would lower the risk of fatty liver disease and boost liver function. "From a gastroenterologist: These vegetables naturally boost the liver's detox enzymes, strengthening liver function and lowering the risk of fatty liver," he wrote on his Instagram post. BroccoliBroccoli sprouts (highest sulforaphane content of all)Brussels sproutsKaleCabbage (green, savoy, Napa, etc.)Bok choyCollard greensMustard greensTurnip greensSwiss chard (contains other detox compounds, though lower in sulforaphane)ArugulaWatercressRapini (broccoli rabe)Cauliflower (not green, but still cruciferous and detox-active)How Do These Vegetables Work?“Your liver already detoxifies your body, and good nutrition helps it work at its best. It’s because they’re high in compounds like sulforaphane, which help induce Phase II enzymes (example: glutathione S-transferases, UDP-glucuronosyltransferases),” explained the doctor. As per him, these vegetables naturally boost Phase II detox enzymes that are already present in your liver. As per the National Cancer Institute, US, Phase II detoxification is the process in which the liver uses one of two major enzyme pathways to change a toxic substance, such as an anticancer drug, into a less toxic substance that is easier for the body to excrete. In phase II detoxification, liver cells add a substance (such as cysteine, glycine, or a sulfur molecule) to a toxic chemical or drug, to make it less harmful.

doctor debunks liver detox myths, recommends these 14 veggies instead

Drinking Coffee Can Lower Your Risk Of Early Mortality With These 2 Changes

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When we feel thirsty, our first instinct is to reach for a glass of <span>water</span>. It’s often considered the gold standard of hydration—but is it actually the best drink to keep us hydrated? According to a fascinating study by researchers at Scotland’s St. Andrews University, the answer may surprise you.

The 2016 study, published in The American Journal of Clinical <span>Nutrition</span>, found that while plain water—both still and sparkling—is effective at hydrating the body quickly, it's not necessarily the most effective at keeping us hydrated over time. Beverages that contain a mix of nutrients—like milk or oral rehydration solutions—may do a better job.

<h4>Why Some Drinks Hydrate Better Than Others</h4>

Hydration isn’t just about how quickly fluid enters your system. It also depends on how long that fluid stays in your body. Professor Ronald Maughan, who led the study at St. Andrews’ School of Medicine, explained that two key factors influence how hydrating a beverage is: volume and nutrient composition.

First, the volume of a drink plays a crucial role in how fast it empties from the stomach into the bloodstream, where it can start rehydrating body tissues. The more fluid you drink, the quicker it’s absorbed—up to a point.

Second, drinks that contain small amounts of sugar, fat, protein, or electrolytes can actually slow down gastric emptying. That might sound like a bad thing, but in terms of hydration, it’s beneficial. It means fluids stay in your system longer, which helps you retain water and stay hydrated for extended periods.

Surprisingly, skim milk was ranked as the most hydrating beverage in the study. Its mix of lactose (a natural sugar), protein, and fat slows the rate at which fluid leaves the stomach. Additionally, milk contains sodium, an electrolyte that helps the body retain fluid and reduces urine output.

“Milk’s nutrient profile essentially acts like a hydration booster,” said registered dietitian Melissa Majumdar, who was not involved in the study but reviewed its findings. “It offers a balance of electrolytes and macronutrients that support fluid retention.”

The research team tested 13 common beverages to determine how well they hydrated the body over a four-hour period. Here’s the ranking, from most to least hydrating:

<ul><li>Skim milk</li><li>Oral rehydration solutions (e.g., Pedialyte, Liquid I.V.)</li><li>Whole milk</li><li>Orange juice</li><li>Cola</li><li>Diet cola</li><li>Cold tea</li><li>Tea</li><li>Sports drink</li><li>Still water</li><li>Sparkling water</li><li>Lager</li><li>Coffee</li></ul>

While oral rehydration solutions are designed for medical use—such as rehydrating patients with diarrhea—they include optimal amounts of sodium, potassium, and sugar to help the body absorb water efficiently.

<h4>Not All Sugars Are Created Equal</h4>

It might be tempting to think fruit juices and sodas are good hydrating options due to their high liquid content, but the reality is more complex. While these beverages may linger in the stomach slightly longer than water, their high sugar concentrations can pull water into the intestine via osmosis. That can actually reduce your body’s net fluid gain.

And unlike solid foods, sugary beverages add calories without satiety. “Juices and colas might quench your thirst briefly, but they don’t support long-term hydration and contribute excess sugars,” Majumdar warned.

Contrary to popular belief, coffee can contribute to your daily hydration—up to a point. A cup of coffee with around 80 milligrams of caffeine hydrates you about as well as water. However, drinking more than 300 milligrams (roughly 2–4 cups) could tip the scale, causing mild fluid loss, especially in those unaccustomed to caffeine.

Alcohol, on the other hand, is not your hydration friend. Strong alcoholic beverages like whiskey act as diuretics, increasing fluid loss. But a lower-alcohol beverage like beer may have a less dehydrating effect, primarily because it contains more water. “Beer would result in less water loss than whiskey,” Maughan explained. “Strong alcoholic drinks will dehydrate, dilute alcoholic drinks will not.”

<h4>Do You Need to Rethink Your Beverage Choices?</h4>

In everyday life, most people can rely on thirst cues to guide their fluid intake. However, for certain groups—like athletes training in the heat or individuals working long hours without access to fluids—strategic hydration becomes crucial.

While water remains an excellent and essential drink, it’s worth considering what else you’re sipping. Milk, rehydration solutions, and even some teas might offer better hydration under certain circumstances. But the takeaway is clear: hydration is about more than just drinking water—it's about how your body processes what you drink.

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milk hydration

water

When we feel thirsty, our first instinct is to reach for a glass of water. It’s often considered the gold standard of hydration—but is it actually the best drink to keep us hydrated? According to a fascinating study by researchers at Scotland’s St. Andrews University, the answer may surprise you.The 2016 study, published in The American Journal of Clinical Nutrition, found that while plain water—both still and sparkling—is effective at hydrating the body quickly, it's not necessarily the most effective at keeping us hydrated over time. Beverages that contain a mix of nutrients—like milk or oral rehydration solutions—may do a better job.Why Some Drinks Hydrate Better Than OthersHydration isn’t just about how quickly fluid enters your system. It also depends on how long that fluid stays in your body. Professor Ronald Maughan, who led the study at St. Andrews’ School of Medicine, explained that two key factors influence how hydrating a beverage is: volume and nutrient composition.First, the volume of a drink plays a crucial role in how fast it empties from the stomach into the bloodstream, where it can start rehydrating body tissues. The more fluid you drink, the quicker it’s absorbed—up to a point.Second, drinks that contain small amounts of sugar, fat, protein, or electrolytes can actually slow down gastric emptying. That might sound like a bad thing, but in terms of hydration, it’s beneficial. It means fluids stay in your system longer, which helps you retain water and stay hydrated for extended periods.Milk Tops the ListSurprisingly, skim milk was ranked as the most hydrating beverage in the study. Its mix of lactose (a natural sugar), protein, and fat slows the rate at which fluid leaves the stomach. Additionally, milk contains sodium, an electrolyte that helps the body retain fluid and reduces urine output.“Milk’s nutrient profile essentially acts like a hydration booster,” said registered dietitian Melissa Majumdar, who was not involved in the study but reviewed its findings. “It offers a balance of electrolytes and macronutrients that support fluid retention.”Hydration Rankings: What the Study FoundThe research team tested 13 common beverages to determine how well they hydrated the body over a four-hour period. Here’s the ranking, from most to least hydrating:Skim milkOral rehydration solutions (e.g., Pedialyte, Liquid I.V.)Whole milkOrange juiceColaDiet colaCold teaTeaSports drinkStill waterSparkling waterLagerCoffeeWhile oral rehydration solutions are designed for medical use—such as rehydrating patients with diarrhea—they include optimal amounts of sodium, potassium, and sugar to help the body absorb water efficiently.Not All Sugars Are Created EqualIt might be tempting to think fruit juices and sodas are good hydrating options due to their high liquid content, but the reality is more complex. While these beverages may linger in the stomach slightly longer than water, their high sugar concentrations can pull water into the intestine via osmosis. That can actually reduce your body’s net fluid gain.And unlike solid foods, sugary beverages add calories without satiety. “Juices and colas might quench your thirst briefly, but they don’t support long-term hydration and contribute excess sugars,” Majumdar warned.What About Coffee and Alcohol?Contrary to popular belief, coffee can contribute to your daily hydration—up to a point. A cup of coffee with around 80 milligrams of caffeine hydrates you about as well as water. However, drinking more than 300 milligrams (roughly 2–4 cups) could tip the scale, causing mild fluid loss, especially in those unaccustomed to caffeine.Alcohol, on the other hand, is not your hydration friend. Strong alcoholic beverages like whiskey act as diuretics, increasing fluid loss. But a lower-alcohol beverage like beer may have a less dehydrating effect, primarily because it contains more water. “Beer would result in less water loss than whiskey,” Maughan explained. “Strong alcoholic drinks will dehydrate, dilute alcoholic drinks will not.”Do You Need to Rethink Your Beverage Choices?In everyday life, most people can rely on thirst cues to guide their fluid intake. However, for certain groups—like athletes training in the heat or individuals working long hours without access to fluids—strategic hydration becomes crucial.While water remains an excellent and essential drink, it’s worth considering what else you’re sipping. Milk, rehydration solutions, and even some teas might offer better hydration under certain circumstances. But the takeaway is clear: hydration is about more than just drinking water—it's about how your body processes what you drink.

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