Here’s a good tip from gotnutrients.net
|Rehydration After Exercise: When water is consumed after exercise to replace the water lost during exercise, much of that water can be lost in the urine. A new study found that water provided post-exercise in the form of milk and milk drinks was retained by the body better than water consumed in a common sports beverage. Protein, carbohydrate, and electrolytes all help the body retain water. These are all present in milk-based beverages.|
Milk and milk drinks ‘more effective rehydration options’ than Powerade: Study
Appl Physiol Nutr Metab. 2014 Dec;39(12):1366-72.