Forget sports drinks, milk is the best way to recover from exercise

But what athletes should really be imbibing after their exertions is a glass of milk.

Researchers found it is more effective than anything else at replacing the fluid and salts lost through sweat.

Tests at Loughborough University's school of sport showed that milk keeps the body rehydrated four times longer than either water or Powerade, a sports drink made by Coca-Cola. Physiologist Susan Shirreffs said milk is rich in sodium, potassium and other vital salts lost in large quantities through sweat.

In addition, the combination of sugar, fat and protein found in milk means it is removed from the body less slowly than other drinks. Dr Shirreffs looked at how well different drinks rehydrated a group of young men and women in their early 20s after they had trained on exercise bikes in a hot room.

With milk, they remained rehydrated for four hours. Water and Powerade succeeded in restoring the body's fluid balance for only around an hour, the British Journal of Nutrition reports.

Dr Shirreffs said milk offers athletes a cheap alternative to energy drinks, with low-fat versions available to help keep down calorie intake.

She added: 'It will give them a little bit of protein and a little bit of carbohydrate and is cheaper as well.'

Dr Carole Lowis, of the Dairy Council for Northern Ireland, said: 'As a means of getting fluid back into your system, milk offers a wide range of essential vitamins and minerals. It is an excellent drink for anyone who is serious about their health and wellbeing.'