Our body is made up of cells, flesh, blood and muscles, but only 40% of it is water – the remaining 60% is water. Water is essential for most of our body’s functions, from transporting nutrients to cells to keeping the brain active.

The problem arises when we continually lose water through sweat, urine and breathing, but we are not able to properly replenish the tank by staying hydrated or drinking enough fluids.

One of the main ways the body loses water is through sweating, which is the body’s natural way of regulating temperature.

When you get hot, sweat glands release fluid (mostly water) onto the skin. When this sweat evaporates, it cools the body. Sweating also occurs during exercise, stress, or illness to help maintain the body’s internal balance.

Along with the loss of water, many other minerals are also lost. Drinking only water is not enough to re-hydrate the body.

Most beverages are well absorbed and are combined with minerals such as sodium, potassium, and chloride. These minerals are present in many electrolytes.

Although electrolytes and energy drinks are commonly seen among athletes as a routine means of hydrating the body, does the average person really need these supplements?

Experts say that even normal people need sodium for their body.

The normal amount of sodium in the body is quite narrow: it should be between 135 and 145 milligrams per liter of blood.

It is uncommon for levels to fall below this range, primarily because electrolytes are abundant in food, and mild sweating during normal exercise does not cause a significant loss of electrolytes.

How to keep the body hydrated?

According to guidelines from the US Centers for Disease Control and Prevention (CDC), people should hydrate themselves every 15 to 20 minutes, and also prioritize electrolytes.

The CDC further states, “Do not drink more than 1.5 liters of water per hour. Drinking too much water or other fluids (sports drinks, energy drinks, etc.) can cause a medical emergency because the salt concentration in the blood may drop too low.”

The best way to replenish fluids in the body is through water, electrolytes, and food.

After a bout of excessive sweating, electrolytes along with the proper diet can help the body compensate and refuel it better. Electrolyte supplements are needed mainly for intense exercise or heavy sweating, but most people can replenish electrolytes through food.

If you sweat a lot and lose too much sodium, it is important to replenish it immediately. Experts say that energy drinks are not that bad in terms of hydration.

Mindy Millard-Stafford, physiology professor and director of the Exercise Physiology Lab at the George Institute of Technology, told Time magazine that moderate consumption of tea and coffee, with caffeine content less than 400 milligrams, is as effective as water for staying hydrated.

For prolonged exercise or working in the heat, fluids containing electrolytes are recommended, with alternatives such as coconut water or low-fat milk providing natural options.

Eat water-rich foods like cucumbers, spinach, tomatoes, broccoli, avocados, sweet potatoes, and berries.

Dr Honey Savla, Internal Medicine, Wockhardt Hospitals, Mumbai, had earlier told IndiaToday.in that soups and broths provide the body with both fluids and electrolytes, helping in keeping the body well hydrated.