The journal

Hydration, explained.

How sweat, sodium and heat actually work, written for people who train and live in India. Every claim is cited to the research behind it.

Flow electrolyte powder sachets in Original, Mango and Lemonade beside tiles for sodium, potassium, magnesium, calcium and chloride

Hydration science

Electrolyte Powder: Benefits, Uses and Who Actually Needs It

What each electrolyte does, the benefits the research supports, who needs a sachet and who doesn't, and how to read a label in India.

By Aditya · 9 min read · 8 sources

Illustrated ORS sachet with the WHO formula next to a Flow electrolyte drink sachet, labelled for illness and for sweat

12 October 2026 · 8 min read

ORS vs Electrolyte Drinks: What's the Difference (and What FSSAI Changed)

ORS isn't banned, but sugary drinks can no longer use its name. The WHO formula, what FSSAI changed, and when to choose ORS over an electrolyte drink.

Woman drinking a glass of water by a kitchen window

12 October 2026 · 8 min read

Dehydration Symptoms in Adults: Signs, Urine Colour Chart and What to Drink

How dehydration feels at 1–2% and when it becomes an emergency, plus a urine colour chart and what to drink at each stage.

Runner in a yellow vest mid-stride at the Mumbai Marathon

12 October 2026 · 10 min read

Marathon Hydration Plan for Indian Races: Sweat Rate, Sodium and Race Day

Measure your sweat rate with a bathroom scale, then build a race-day plan for Indian heat that avoids both dehydration and overdrinking.

Runner wiping sweat from his face during a hot, humid run in the city

12 October 2026 · 8 min read

Heat Stroke: Symptoms, First Aid and Prevention in Indian Summers

Confusion in the heat is an emergency. The symptoms, NCDC's first-aid steps, why you cool before you transport, and who's most at risk.

12 October 2026 · 8 min read

How Much Water Should You Drink a Day? What ICMR and the Science Say

ICMR says about 8 glasses (2 L) including beverages. Why your number may be higher, what counts as water, and the signs you're getting enough.

Flow Mango electrolyte sachet beside sugar figures: 6.9 g glucose per Flow sachet, 6.75 g in WHO ORS and about 30 g in a sports drink

12 October 2026 · 7 min read

Sugar-Free Electrolyte Powder: Do Electrolyte Drinks Need Sugar?

A little glucose helps absorb sodium and water; a lot is a soft drink. How to choose between sugar-free and low-sugar electrolytes.

Man lifting a dumbbell from a rack at the gym

12 October 2026 · 8 min read

Electrolytes for the Gym: When to Drink Them Before, During and After a Workout

Most short gym sessions only need water. The before, during and after timeline from the ACSM position stand, and when electrolytes earn their place.

Athlete lying on a track while a medic stretches his cramping leg

12 October 2026 · 8 min read

Muscle Cramps: What Really Causes Them, and Do Electrolytes or Magnesium Help?

Research points to fatigue more than dehydration. When electrolytes help, why magnesium probably won't, and what to do mid-cramp.

Tender coconut vendor holding up a green coconut beside a roadside pile near Devanahalli, Bengaluru

12 October 2026 · 7 min read

Coconut Water vs Electrolyte Drinks: Which Hydrates Better?

Two trials found coconut water rehydrates about as well as a sports drink after moderate exercise. Why sodium still matters for long, sweaty efforts.

Hand holding a glass of nimbu pani over a heap of fresh lemons

12 October 2026 · 6 min read

Homemade Electrolyte Drink: An Easy Recipe (and When to Use ORS Instead)

A 500 ml recipe with the sodium maths shown, Indian variations like shikanji and chaas, and why illness still calls for packet ORS.