Ayran is shown to be at least as effective as isotonic sports drinks in rehydrating the body — and, on some measures, even more effective than plain water. Here are the scientific reasons behind this:
- Electrolyte Richness (Sodium and Potassium Balance): Sweating causes the loss of not just water but significant amounts of sodium (salt) and potassium as well. Drinking water alone dilutes the blood, making it harder for cells to retain fluid. The natural salt (sodium) in ayran, along with the potassium from yogurt, helps the body retain the fluid consumed and prevents dehydration-related muscle cramps.
- Excellent Osmolality: The ratio of water, salt, and solids in ayran closely resembles the natural density of body fluids (an isotonic composition). This allows it to leave the stomach quickly and be absorbed into the bloodstream through the intestines very rapidly.
- Protein and Carbohydrate Combination: Ayran contains high-quality milk protein from yogurt (casein and whey protein) along with milk sugar (lactose). Consuming protein and carbohydrates together after exercise not only replaces lost fluids but also speeds up the replenishment of depleted glycogen stores and muscle recovery.
- A Natural Alternative: Unlike most commercial sports drinks, which contain additives such as artificial colorings, artificial sweeteners, and high-glucose syrup, ayran can be positioned as a fully natural, clean-ingredient “functional sports drink.”
- A Note on Salt Content: The most important caution in the literature concerns salt levels. For those who exercise intensely or work in extreme heat, the salt in ayran is an ideal replacement for what’s lost. However, it is emphasized that sedentary individuals or those with hypertension should choose “low-sodium” (reduced-salt) ayran when consuming it for rehydration purposes.
Publications from the Turkish Society of Cardiology confirm that fermented dairy products like yogurt and ayran, thanks to their rich calcium, magnesium, and potassium content, actually have a blood-pressure-lowering (antihypertensive) effect. Potassium relaxes the vessel walls, offsetting the negative effects caused by sodium (salt).
