By Istock

Copyright indiatimes

The gel helps retain water in meals and may support a feeling of hydration during the day. Basic ratio: 1 tablespoon chia + 4–6 tablespoons water, soak 10–20 minutes (or overnight for pudding). Stir once mid‑soak to prevent clumps. Start with 1 tablespoon daily and build up with fluids.

(Disclaimer: Not medical advice.)