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

A senior British cardiologist has shared a clear two-word tip that he says can make a real difference to your blood pressure. Dr Amir Khan recently explained this advice while outlining five simple habits that can naturally bring hypertension under control, particularly during the winter months when heart risks tend to rise.

India continues to struggle with a heavy hypertension burden. Roughly one in three adults is estimated to have high blood pressure, yet many remain unaware of their condition, and even fewer manage it well. Doctors often warn that this lack of awareness, combined with poor control and gaps in long-term care, leads to serious complications such as heart attacks, strokes, and kidney disease. Since hypertension usually comes without symptoms, it has long been known as a silent killer.

Dr Khan highlights that a few lifestyle tweaks can go a long way, and his biggest message is built around a simple two-word mantra: “get moving”. He explained on Instagram that regular physical activity keeps blood vessels flexible and supports healthy blood flow. His advice is to pick any form of movement you genuinely enjoy and make it part of your routine.

How movement actually helps

Exercise reduces blood pressure by strengthening the heart, improving circulation, and reducing the strain on arteries. A stronger heart pumps blood more efficiently, which lowers the force exerted on blood vessel walls. Physical activity also opens up small blood vessels, helps manage weight, and reduces inflammation and stress hormones. All of these support healthier vascular function and better overall pressure control.

Doctors recommend a mix of aerobic activity, such as brisk walking, swimming, or cycling, along with strength training to support long-term heart and metabolic health.

Other helpful changes, according to Dr Khan

While movement is his main message, Dr Khan also lists four additional habits that support healthier blood pressure levels.

Reduce salt intake

He explains that those with high blood pressure need to be especially mindful of hidden salt. Adults should ideally stay around six grams a day, which is about a teaspoon. Much of this is already present in packaged or restaurant foods. Using herbs, spices, and fresh ingredients can help bring the total down.

Add more potassium-rich foods

Dr Khan encourages increasing potassium intake because it helps the kidneys flush out excess sodium. Foods rich in potassium include bananas, tomatoes, spinach, carrots, and kiwi. Adding these regularly can make a noticeable difference.

Avoid smoking and alcohol

He stresses that avoiding cigarettes and limiting alcohol is key for heart health. Smoking damages blood vessels and raises blood pressure, while alcohol can worsen both pressure and weight control.

Maintain a healthy weight

Keeping weight in a healthy range reduces strain on the heart and helps blood vessels function more efficiently. It also improves circulation and reduces the substances that cause vessels to tighten.

Dr Khan’s message is simple. Small and consistent lifestyle choices can noticeably lower blood pressure, and starting early makes a significant difference.

A new study in the European Heart Journal has shed light on a worrying trend. People living with Type 1 and Type 2 diabetes face a much higher risk of sudden cardiac death, and this risk contributes to a significant loss of life expectancy. The findings also suggest that the true burden of sudden cardiac death in the diabetes population has been underestimated until now.

A Higher and Earlier Risk Than the General Population

Sudden cardiac death refers to an unexpected loss of heart function, often triggered by a sudden electrical disturbance in the heart. While many people assume this happens mainly to those with known heart problems, earlier research has shown that a large number of cases occur in individuals without diagnosed cardiac disease. This means vulnerable groups like people with diabetes may slip through the cracks of current prevention strategies.

Also Read: Is There A Link Between Your Kidney Health And Other Chronic Diseases? Lancet Study Says Yes

People with diabetes already face a shorter lifespan compared to the general population. On average, a 30-year-old with Type 1 diabetes loses about 14.2 years of life, while someone with Type 2 diabetes loses around 7.9 years. A major share of this reduction is linked to cardiovascular disease, and the latest study estimates that sudden cardiac death alone accounts for 3.4 years lost in Type 1 diabetes and 2.7 years in Type 2 diabetes.

What the Danish Study Revealed

To better understand the scale of the problem, researchers examined a nationwide cohort that included every person living in Denmark throughout 2010. For those who died during that year, detailed information was collected from medical records, autopsy findings when available, and death certificates. Two physicians independently reviewed every potential sudden death to ensure accuracy.

The dataset included more than 5.5 million people. During the year, 54,028 deaths occurred, and more than 14 percent were sudden deaths. People with diabetes made up a significant portion of these cases. There were 25,020 individuals with Type 1 diabetes and 172,669 with Type 2 diabetes, with 97 and 1,149 sudden cardiac deaths recorded in each group.

People with diabetes who experienced sudden cardiac death tended to be younger and more often male compared with people without diabetes. They also carried a heavier burden of other medical conditions, including ischemic heart disease, heart failure, arrhythmias, kidney disease, and even mental health issues. A notable proportion of these patients had also been hospitalized for diabetes-related complications such as hypoglycemia, which researchers believe could play a role in triggering sudden cardiac events.

Numbers That Highlight the Gap

The incidence of sudden cardiac death in the general population was 105 per 100,000 person years. In contrast, it climbed to 394 for people with Type 1 diabetes and 681 for those with Type 2 diabetes. The relative risk was especially striking among younger adults. For example, people between 30 and 40 with Type 1 diabetes had more than twenty times the risk compared to those without diabetes.

A Clear Need for Better Prevention

The research team used multiple statistical models to adjust for factors like age and existing disease, and diabetes consistently emerged as an independent risk factor. The findings confirm that sudden cardiac death is responsible for a meaningful portion of life years lost in people with diabetes. They also point to a need for better screening, earlier management of cardiovascular risks, and more focused research into why this group is so vulnerable.

Long winters are here, and Nordic countries are the most familiar with it. The winters there are long as dark. With little to no daylight and coldest temperature, people in the northern Europe and above the Arctic Circle have now learned to cope mentally and physically with the long winter blues. It begins as early as October and lasts till April for some.

The winter solstice on December 21 signals the shortest day and longest night of the year in the Northern Hemisphere. Even though daylight gradually begins to return after that, winter’s darkness continues to linger. Experts in Norway, Sweden and Finland say this is exactly the time when people need to be intentional about protecting their mood and energy. Here is how they suggest staying balanced, both physically and mentally, during the darkest months.

Keep Your Sleep and Social Rhythms Steady

Dr Timo Partonen, a research professor at the Finnish Institute for Health and Welfare, says that long, dark winters can disrupt the circadian rhythm. With limited daylight, the body struggles to reset its internal clock, which leads to restless nights and sluggish mornings. People may sleep more during winter but still wake up tired.

Partonen recommends using a dawn simulator, often called a sunrise alarm clock, which gradually brightens the bedroom and helps the brain ease into waking up. He also notes that people tend to withdraw socially during the winter and may become more irritable. Staying connected to friends and maintaining relationships can soften the impact of the winter blues. Pairing social time with exercise, such as going for a walk or a workout together, can also help maintain energy and mood.

Winter cravings for carbohydrates are common, especially in the evenings. These cravings can lead to weight gain of two to five kilograms a year, Partonen says, so regular activity becomes even more important.

Why Light Therapy Matters

Seasonal depression affects millions worldwide. Many people experience symptoms in the fall and winter that ease once spring arrives. Researchers have discovered that certain cells in the eye respond to blue wavelengths of light, triggering alertness and affecting mood. Sunlight is naturally rich in blue light, so shorter winter days can have a significant impact.

A University of Pittsburgh study found that people with seasonal depression were less sensitive to blue light during winter. This suggests a link between light exposure and mood. For severe symptoms, clinical care and antidepressants may be necessary, but Swedish pharmacology professor Christian Benedict says that light therapy is helpful for both diagnosed seasonal depression and mild winter blues.

Morning sessions with a light therapy box that emits around 10,000 lux can help reset the circadian rhythm and boost serotonin. Devices can range from seventy to four hundred dollars, and insurance may help cover costs for people diagnosed with seasonal affective disorder. Experts advise using a sunrise simulator along with a light therapy lamp before noon.

Embracing Winter as a Mindset

Ida Solhaug, a psychology professor at the University of Tromsø, says that mindset plays a huge role in handling the long winter. Instead of dreading the season, she encourages embracing it. This positive, practical approach is deeply rooted in Nordic culture.

She recommends enjoying indoor coziness with blankets and warm drinks, but also getting outside regularly. Even on cloudy days, a short walk can lift energy levels. Traditional winter activities like a Swedish fika outdoors, or even a cold plunge, can help people feel refreshed. Solhaug swims in the icy waters near Tromsø once a week and says it gives her a renewed sense of vitality.

Nordic culture also emphasizes dressing well for the weather. As locals often say, there is no bad weather, only bad clothing.

Finland’s President Alexander Stubb also shared his own winter survival advice: take an ice bath, follow it with a sauna, then repeat the cycle before heading out into the day.

If winter feels heavy, the experts’ message is clear. Look for light wherever you can find it, take care of your body clock and stay connected. Even in the darkest months, small daily habits can bring warmth and balance.