Every part of our bodies contains water. Every system in our bodies requires water to function. Every day, we wake up having lost around 1% of our water content through sweating and breathing. So, how do we get through our day with a proper level of hydration? Hydration is the process of absorbing water in our bodies. When we drink water, our body has many moving parts that ensure every part of us gets its fair share. To do this, our body tells each cell how much water to take in and how to use it. The messengers are tiny minerals that carry electrical charges, called electrolytes. You can think of hydration in three parts: Drink, Eat, and Supplement. Across an eight-hour workday, the NHS recommends drinking two litres of water. Due to caffeine's diuretic effects, you may lose more sodium and potassium than usual, two essential electrolytes for fluid balance and normal muscle and cognitive function. The most common way to make up for lost electrolytes is by eating. You can find potassium in bananas, coconut water, and beans; magnesium in nuts, seeds, whole grains, and dark chocolate; calcium in dairy and kale; and sodium in cheese, olives, broth, or anything with salt in it. If you are losing more fluids than usual, whether due to exercise, stress, sickness, or heat, you can supplement electrolytes to maintain your usual electrolyte balance. You can give your body a light boost with ready-to-drink electrolyte water, or for intense exercise, you can use electrolyte powders. It's important to know that you will lose water and electrolytes through physical activity, cognitive strain, or emotional stress. All of these can spike cortisol, which draws water out of cells and thickens your blood to fuel the effort you put into your everyday life. Between a quarter and a third of European adults are mildly dehydrated daily. This means they have lost around 2% of their body weight to water loss. Every day, we use the fuel we eat and drink to get through heavy workloads. The right fuel will allow us to move, think, and feel without adding extra weight. If we fall behind, electrolytes are there to help us lighten the load.