# Is Chocolate Milk Hydrating? Does It Have Caffeine?

Yes. Chocolate milk is about 85% water, and plain milk kept more fluid than water in a controlled trial. A glass has about 3 mg of caffeine, by USDA data.

## Numbers the app uses

| Field | Value |
| --- | --- |
| Default serving | 250 ml (8.5 fl oz) |
| Hydration factor | 1.45 |
| Counts toward the daily goal | 250 ml per serving |
| Calories | 63 kcal per 100 ml (158 kcal per serving) |

## What the trial says

Chocolate milk was not one of the 13 drinks in the Beverage Hydration Index trial. Plain milk was, and it came out among the best: full-fat milk scored 1.50 and skimmed milk 1.58 against still water's 1.00. Two hours after drinking a litre, the men had kept about half as much fluid again as after water. ([Maughan et al., 2016](https://pubmed.ncbi.nlm.nih.gov/26702122/)) The [milk](/drinks/milk/) page has the details.

Chocolate milk is the same milk with cocoa and sugar added, and the sugar works in the same direction. In a follow-up trial, drinks with 10% sugar produced less urine than plain water. ([Maughan et al., 2019](https://pubmed.ncbi.nlm.nih.gov/29893590/)) WaterChamp gives chocolate milk a hydration factor of 1.45, just under plain milk's 1.50. The glass counts in full toward your goal, and the factor lifts the live hydration level further than water.

## Caffeine and theobromine

Cocoa brings a little caffeine. USDA data for lowfat chocolate milk show 1 mg of caffeine per 100 g, about 3 mg in a 250 ml glass, against 95 mg in a cup of coffee. ([USDA FoodData Central](https://fdc.nal.usda.gov/food-details/170881/nutrients)) WaterChamp logs chocolate milk at 0 mg. The same USDA entry lists 12 mg of theobromine per 100 g, the other stimulant in cocoa. [Hot chocolate](/drinks/hot-chocolate/) has more on it.

## Sugar

The same USDA entry lists 9.9 g of sugar per 100 g, about 26 g in a glass. Plain milk brings about 5 g of its own milk sugar per 100 ml (the skimmed milk in the trial had 5.0 g), so roughly half the sugar in chocolate milk is added. ([Rodriguez-Sanchez, 2016](https://dspace.stir.ac.uk/handle/1893/25390)) Chocolate milk counts at 63 kcal per 100 ml, in line with the USDA's 64 kcal for lowfat chocolate milk.

The 12 drinks without alcohol with the highest hydration factors:

| Drink | Hydration factor | In the trial |
| --- | --- | --- |
| Milk | 1.50 | Retained more than water (full-fat 1.50, skimmed 1.58) |
| Chocolate Milk | 1.45 | Not tested; WaterChamp estimate |
| Kefir | 1.40 | Not tested; WaterChamp estimate |
| Hot Chocolate | 1.35 | Not tested; WaterChamp estimate |
| Protein Shake | 1.30 | Not tested; WaterChamp estimate |
| Kiwi Smoothie | 1.20 | Not tested; WaterChamp estimate |
| Smoothie | 1.20 | Not tested; WaterChamp estimate |
| Strawberry Smoothie | 1.20 | Not tested; WaterChamp estimate |
| Boba Tea | 1.10 | Not tested; WaterChamp estimate |
| Cappuccino | 1.10 | Not tested; WaterChamp estimate |
| Chai Latte | 1.10 | Not tested; WaterChamp estimate |
| Electrolyte Water | 1.10 | Not tested; WaterChamp estimate |

## Questions

### Does chocolate milk have caffeine?

A little: about 3 mg in a 250 ml glass, by USDA data. A cup of coffee has about 95 mg.

### Does chocolate milk count as water intake?

Yes. A glass counts in full toward your daily water goal.

### Is chocolate milk more hydrating than water?

Probably, since plain milk was kept better than water in a controlled trial. Chocolate milk itself was not tested.

### How much sugar is in chocolate milk?

About 26 g in a 250 ml glass of lowfat chocolate milk, roughly half of it added sugar.

## Source

Hydration factors follow the Beverage Hydration Index. Maughan RJ, Watson P, Cordery PA, et al. “A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index.” American Journal of Clinical Nutrition, 2016;103(3):717-723. https://pubmed.ncbi.nlm.nih.gov/26702122/

Page: https://waterchamp.app/drinks/chocolate-milk/