From controlling body temperature and flushing out toxins, adequate hydration plays a vital role in our general health and well-being, water is a life essential. However, while dehydration garners significant attention, overhydration, or drinking excessive amounts of water, is a condition that can have serious and sometimes fatal consequences.

Although it may sound bizarre since drinking water is said to be the solution for most health related problems it is important to recognize how much water is considered "too much" or the risks involved with being overhydrated can maintain a healthy balance.

What Is Water Intoxication?

Water intoxication, also termed hyperhydration, water poisoning or water toxemia, develops when an individual drinks much more water than the kidney can excrete. The main function of the kidneys in the human body is the processing and excretion of excess water. However, the human kidneys can process only up to 0.8 to 1.0 liters of water at a time. Drinking an amount that exceeds this may overwhelm the kidneys and put the electrolyte balance out of sync in the human body.

Electrolytes, especially sodium, are essential in maintaining fluid balance within and outside cells. Hyponatremia is the condition when sodium levels fall below 135 mmol/L, resulting from excessive water intake. This causes water to shift into cells, swelling them. In the brain, this can cause severe complications, including coma or even death.

Symptoms of Water Intoxication

The symptoms of water intoxication vary from mild to severe. Early symptoms are often similar to dehydration, which makes self-diagnosis challenging. Common symptoms include:

• Headaches
• Nausea and vomiting
• Muscle cramps or weakness
• Fatigue or drowsiness
• Confusion and disorientation

In more serious cases, water intoxication can cause seizures, loss of consciousness, or swelling in the brain. These complications can be fatal if left untreated.

A notable case occurred in 2007 when a woman participating in a water-drinking contest tragically died after consuming nearly two gallons of water in under two hours. More recently, actress Brooke Shields experienced a grand mal seizure attributed to excessive water consumption.

Causes of Water Intoxication

Water intoxication is rare, but certain scenarios can increase the risk:

1. Sporting Events and Endurance Training

These endurance athletes are prone to water intoxication, especially if they drink large amounts of water without replacing lost electrolytes. Hyponatremia usually happens during long races or marathons as individuals mistake fatigue and muscle cramps for dehydration and continue drinking water in excess.

2. Military Training

Overhydration among military personnel is usually due to severe physical activity in extreme environmental conditions. The total number of hyponatremia cases documented from 2007 through 2022 for the active duty in the United States exceeds 1,600, with a note to this problem on exertion-related overhydration.

3. Mental Health Conditions

Compulsive water drinking, known as psychogenic polydipsia, is linked with some mental illnesses such as schizophrenia and psychosis. People with these conditions tend to drink too much water, causing a hazardous electrolyte imbalance.

4. Drug Abuse

Drugs such as MDMA (ecstasy) raise the body temperature and make people thirsty, and at times, some people tend to drink excess water at events like music festivals. MDMA also leads to urine retention, thus exacerbating the dangers of water intoxication.

How Much Water Is Too Much?

The exact amount of water that causes intoxication varies from one person to another. However, drinking more than 1 liter of water per hour for several hours raises the risk. For healthy individuals, the risk of overhydration is low unless taking part in extreme physical activity or ignoring thirst cues.

Certain medical conditions, such as kidney or liver disorders, can impair the body's ability to process fluids, and even moderate water intake may be harmful. Similarly, certain medications, such as diuretics and antipsychotics, can affect the perception of thirst or fluid regulation.

How Much Water Is Enough?

The widely touted recommendation of eight 8-ounce glasses of water per day has little basis in fact. According to the National Academy of Medicine, a daily total fluid intake is about 15 cups (3.7 liters) for males and 11 cups (2.7 liters) for females, from beverage sources and from food. Usually, about 20 percent of daily hydration comes from foods such as fruits and vegetables.

A better rule of thumb is to listen to your body and drink water based on thirst. Use the color of your urine as an indicator:

• Light yellow urine indicates proper hydration.
• Dark yellow urine may indicate dehydration.

Older adults, whose thirst mechanisms may decline with age, should be proactive about maintaining hydration, especially during illness or hot weather.

Water Intoxication vs. Dehydration

The symptoms of water intoxication—such as headaches, fatigue, and muscle weakness—are similar to those of dehydration. If you are unsure which condition you are experiencing, seek medical attention immediately rather than self-treating with more water.

Preventing Water Intoxication

To avoid the dangers of overhydration:

• Drink water gradually throughout the day rather than consuming large amounts at once.
• Replace lost electrolytes post high-intensity exercise or heavy sweating.
• Consider using sports drinks or salty snacks to help replenish sodium.
• Keep track of fluid consumption during long-duration activities, and do not consume more water than the body is losing in terms of electrolytes.
• If on medications or have specific medical conditions, check with your doctor regarding the safety of drinking water.

For signs of severe water intoxication-including confusion, drowsiness, seizures, and loss of consciousness-customer is advised to seek medical assistance immediately. In the meanwhile, a salty snack would help to temporarily correct low sodium levels.

Hydration is important to health, but overhydration can be a serious risk; the secret is in finding a balance. Drink enough water to satisfy your body, but not so much that it overwhelms your system. Remember, water is life, but moderation keeps it that way.

Hyponatremia (low sodium level in the blood). National Kidney Foundation. 2023.

Water Toxicity. NIH. 2023

Exercise-Associated Hyponatremia: 2017 Update. Front Med (Lausanne). 2017

Update: Exertional Hyponatremia Among Active Component Members of the U.S. Armed Forces, 2007–2022

There are many myths linked to heart health that can mislead people and prevent them from seeking timely help. This article helps to debunk the myths and keep the heart healthy. It is time to prioritize heart health. Dr Rahul Gupta, Director of Interventional Cardiology and Structural Heart Program, Gleneagles Hospital, Parel, Mumbai, spoke about the common myths about heart disease and listed the facts as well.

Heart problems are commonly seen in people of all age groups. However, heart health is often surrounded by myths and misconceptions that can lead to confusion and poor lifestyle choices in people. So, heart health depends on multiple factors, including diet, activity, stress, and overall lifestyle, and not just one or two habits. Here, the expert helps to debunk the myths associated with heart health and improve the quality of life.

Dispelling myths surrounding heart health

Myth 1: Only older people are at risk of heart problems

Fact: People commonly believe that heart problems can only happen in old age. However, currently, a large number of youngsters aged 25-35 are also struggling with heart issues such as heart attacks and heart failure because of stress, unhealthy diets, and lack of exercise. So, heart problems are not limited only to older people. Anyone, irrespective of their age, can suffer from them. Hence, there is a need of the hour to go for regular heart check-ups and to initiate timely treatment for heart problems.

Myth 2: If you are fit, your heart is SAFE

Fact: So, being physically active is important, but it does not reduce the chances of heart problems. Be attentive to the family history, genetics, and other factors such as high cholesterol or even stress. So, go for cardiac screening on a yearly basis to know the status of your heart health. Discomfort in the arms, jaw, or back and light-headedness can also mean that your heart is in danger.

Myth 3: Heart disease is only seen in men

Fact: Shockingly, heart disease also causes higher morbidity and mortality rates in women. The symptoms seen in women linked to heart disease are dizziness, palpitations, and even giddiness. Hence, women should also focus on their heart health. Stay alert, stay safe!

Your heart health matters. By understanding the facts and making informed choices, it is possible for everyone to protect their heart and overall well-being.

Work, school, competition—stress appears to be inevitable these days. Across age groups, many are dealing with it in some form or the other, but unfortunately stress never stops at just headaches or fatigue. It has direct effects on an individual's health through causing disease (such as cardiovascular problems); it also has indirect effects on health by negatively influencing other health behaviors such as physical activity and sleep. It is also vital to note that stress is one of the leading health risks for people in the work environment. Healthcare professionals are advised to consider both major stressors and those that occur regularly. Further discussion about stress reduction strategies is provided.

Dr Anshuman Kaushal, Director of Robotic GI, Minimal Access & Bariatric Surgery at CK Birla Hospital, Gurugram, in an interview with Health and Me, spoke about the long-term effects of chronic stress and why it can be termed a lifestyle disorder.

Mechanisms of Chronic Stress

Exposure to certain stressors activates the HPA axis, and as a result, adrenaline and cortisol are released. While these hormones play a crucial role in survival during emergencies, they can result in serious health problems when continuously present in the body. Some of the most common consequences of stress are low immunity, insulin resistance, or inflammation. It can over time result in hypertension or heart disease.

Lifestyle as the Main Cause

With growing rates of urbanisation, competitive workplaces, financial issues, and the development of technology leading to a permanently accessible Internet, the boundaries between working time and time for rest have been blurred entirely. Moreover, an insufficient amount of sleep, poor sleeping habits, and a sedentary lifestyle cause stress as well. The young generation in India has become victims of stress-related disorders the most.

Identification of the Symptoms

One of the major challenges when identifying chronic stress cases lies in the subtlety of the condition. The list of symptoms includes constant fatigue, irritability, concentration issues, headaches, tight muscles, and insomnia. Other symptoms of the condition include gastrointestinal disorders such as acid reflux, bloating, and loss of appetite that are hardly ever associated with stress.

Long-term effects of stress

Chronic stress may appear harmless, but the truth is quite contrary. When an individual is stressed for too long without controlling it, it may result in anxiety disorders like depression. Physiological side effects of stress are:

1. Poor immunity
2. Inflammation
3. Obesity
4. Diabetes
5. Weakened memory
6. Mood swings

What makes chronic stress a lifestyle disease?

While most lifestyle disorders are caused by environmental factors and behavioural alterations, it can be termed a lifestyle disease. These disorders are progressive and require constant intervention in the form of medication or meditation.

Managing chronic stress

Doctors say that it takes a comprehensive strategy to reduce cortisol levels in the body and uplift mood. For instance, workouts like weight training or yoga are known to increase levels of happy hormones, thereby reducing stress. Breathing exercises and meditation, too, have a positive impact on mental health. Experts recommend combining them with nutrition, proper sleep, and socialising.

Early diagnosis matters

Chronic stress is not just a symptom of modern life but also a key health problem. Recognising it as a health issue and addressing it helps combat the long-term consequences well in time. And with continued changes in lifestyle habits and patterns, a lifestyle disease like chronic stress can also be brought under control for the better.

Asha Bhosle, India's veteran singer, died of multi-organ failure on Sunday. On Saturday evening, the 92-year-old was admitted to Mumbai's Breach Candy Hospital. Initially, she was admitted due to a chest infection but was later moved to the ICU the same night. The news of her hospitalisation was confirmed by her singer granddaughter Zanai Bhosle, citing 'extreme exhaustion and chest infection.'

"My grandmother, Asha Bhosle, due to extreme exhaustion and suffering a chest infection, has been admitted to hospital and we request you to value our privacy. Treatment is ongoing and hopefully everything will be well and we shall update you positively," Zanai wrote.

What is cardiac arrest?

A cardiac arrest is a medical emergency that requires immediate attention. It is characterised by a sudden halt in heart function—it stops beating, and blood circulation to the brain and organs is consequently cut off. It is characterised by unresponsiveness, sudden collapse, and lack of breathing. As opposed to a heart attack, a cardiac arrest is an electrical failure caused by conditions like arrhythmia. The symptoms can include palpitations, dizziness, shortness of breath, and sudden collapse. For treatment, or as a life-saving measure, CPR must be performed.

What is CPR?

Cardiopulmonary resuscitation (CPR) is an emergency procedure for patients who suffer a cardiac arrest. It combines chest compressions and rescue breathing to ensure oxygen flow to the organs. It is an effort to resuscitate a patient, and performing it immediately can double or even triple the chances of survival.

How to perform CPR?

To perform CPR on an adult, follow the given steps:

1. Begin by checking if the collapsed patient is responsive
2. Check if the patient is breathing or not, even if he or she is only gasping
3. Lay the patient on the ground with their back on a firm, flat surface
4. Place the heel of one of your hands on the centre of the chest and place the other hand on top of it
5. Start delivering chest compressions—hard and fast
6. Push at a rate of 100 to 120 compressions per minute and allow the chest to return to normal
7. You may combine 30 compressions with two rescue breaths until an ambulance arrives, or till the patient wakes up

Simply performing this can double the odds of survival, which is why CPR training is a must for all. However, doctors say that if not trained in CPR, then only perform compressions.