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

In recent weeks, India’s air quality has taken a steep downturn, with “severe” pollution levels reported in cities such as Delhi, Gurugram, and others. Celebrity nutritionist and holistic wellness expert Luke Coutinho has issued a strong warning about the worsening air, calling it a public health crisis that is already affecting millions.

In a recent Instagram post, Luke admitted he is also struggling to cope with the toxic air—a feeling shared by many of his patients. “Dear citizens, this is more than a health issue; it’s a matter of social justice. Delhi’s air is a serious public health emergency, and parts of Mumbai are in poor to hazardous condition. This is a biological threat,” Luke stated in his post.

Air Pollution And PM2.5

Luke explains that the primary culprit is PM2.5, which are tiny particles can enter the bloodstream, bypassing the body’s natural defenses and causing inflammation. “This isn’t just about coughing. Long-term exposure increases the risk of heart disease, stroke, cancer, chronic lung disease, and even lung and brain damage in children,” he adds.

The good news is that research shows reducing exposure, improving nutrition, and training the lungs can lower inflammation by 20 to 40 percent, according to Luke. He also shares a guide to help families start protecting their lung health.

Luke Coutinho's Guide to Protecting Your Lungs

Foundation 1: Aggressive Exposure Reduction

To cut down exposure, the first step is to treat indoor spaces as your new outdoor environment. Avoid going out between 10 a.m. and 4 p.m., and check air quality indices like AQLin or SAFAR, especially keeping children indoors if the AQI is above 150. When stepping outside, wear a properly fitted N95 or KN95 mask to ensure 80–95 percent protection, as surgical masks are insufficient.

Indoors, treat air purifiers like essential medical devices. A HEPA purifier in the bedroom can reduce particulate matter by 50 to 70 percent, and it is important to replace filters regularly. Avoid incense, candles, and fireworks, and use a damp mop rather than sweeping to minimize dust.

Lastly, quit smoking entirely, as it compounds the lung damage caused by pollution. Reducing exposure is the single most effective step and can slow lung decline by up to 30 percent.

Foundation 2: An Anti-Inflammatory Nutrition Plan

A diet rich in anti-inflammatory, high-antioxidant foods can reduce pollution-related damage by as much as 35 percent. Include two cups of leafy greens like spinach, kale, and Swiss chard daily, which can be added to smoothies or soups. Add one to two cups of steamed cruciferous vegetables such as broccoli, cabbage, and cauliflower; quick steaming is better than boiling.

Consume two to three servings of antioxidant-rich fruits like guava, apples, and strawberries, with guava highlighted as an excellent source of vitamin C. Include one cup of carotenoids or lycopene from foods like carrots and tomatoes, noting that cooking tomatoes with a little oil improves absorption.

Get omega-3 fats from two to three servings of fatty fish per week or one handful of nuts and seeds daily, such as salmon, walnuts, or flaxseeds, which support heart health. Limit processed sugars, refined carbs, excess salt, and deep-fried foods to under 10 percent of total calories, as they promote inflammation. Stay well-hydrated with two to three liters of water daily to thin mucus and support the lungs’ natural cleansing processes.

Foundation 3: Evidence-Based Supplements

Luke suggests remembering key supplements with the code CODE-Z: C for vitamin C, O for omega-3s, D for vitamin D, E for vitamin E, and Z for zinc. Vitamin C (500–1000 mg/day) from guava and strawberries acts as a powerful antioxidant for the lungs. Omega-3s (EPA/DHA) from salmon or walnuts (1000–2000 mg/day) help reduce inflammation from pollution.

Vitamin D (2000–4000 IU/day), found in cod liver oil and fortified milk, supports immunity and lowers infection risk. Vitamin E (200–400 IU/day) from sunflower seeds and almonds protects lung cells with fat-soluble antioxidants. Supplements are helpful during acute pollution exposure, but food should remain the primary source of nutrients. It is important to take supplements under professional guidance, cycle them every 2.5 months, and consult a doctor before starting any new regimen, especially for children.

Foundation 4: Respiratory Resilience with Breathing Exercises

To strengthen the lungs, practice targeted breathing exercises and maintain humidified air. Pursed-lip breathing involves inhaling for two to four seconds and exhaling for four to six seconds through pursed lips; practicing this for five minutes twice daily can ease breathlessness.

Diaphragmatic breathing strengthens the main breathing muscle, allowing for deeper and more efficient breaths. Additionally, five minutes of steam or humidified air daily keeps airways moist and helps clear mucus, supporting overall respiratory resilience.

But remember, always keep your doctor informed before starting any new supplements or changing your diet, especially for children or if you have an existing health condition. Don’t ignore early warning signs, like persistent cough, fatigue, or shortness of breath, which should be checked promptly. Above all, focus on minimizing your exposure to polluted air first.

Melatonin use has increased around the world as people grow more aware of sleep health and seek quick solutions for restless nights. The market now includes both standalone melatonin tablets and mixed formulas combined with calming plant extracts. Many doctors, however, are urging caution, warning that daily use may not be as safe or effective as people assume.

Why Are Doctors Warning Against Daily Melatonin Use?

A few years ago, pediatric sleep specialist Dr Judith Owens began noticing something unusual in her clinic. Owens, who teaches neurology at Harvard Medical School and works at Boston Children’s Hospital, has spent decades treating children who struggle to sleep. What startled her was how many of them were now taking melatonin. She explains that in most cases parents had already tried the supplement before seeking medical help, a sharp change from what she saw earlier in her career.

Also Read: Can High Blood Sugar Lead To Blindness? Expert Explains

As per TIMES, adults have followed a similar path. Between 1999 and 2018, the number of people in the United States using melatonin rose more than fivefold. Because it is sold as a supplement, companies can promote it as a harmless, natural sleep helper without formal review by the U.S. Food and Drug Administration. Yet major sleep groups, including the American Academy of Sleep Medicine, do not recommend melatonin as a treatment for insomnia. Researchers continue to stress that its long-term impact remains uncertain.

How Much Melatonin Is Too Much

As night approaches, the pineal gland begins to release melatonin into the bloodstream. Levels rise through the night and decline after sunrise, helping the body understand the length of darkness and adjust internal functions accordingly.

Researchers have learned that melatonin’s reach extends beyond sleep. It influences immune activity, inflammation, and even the programmed death of cells. As per TIMES, experiments show that several tissues produce small amounts of melatonin on their own, and a wide range of cells carry receptors that respond to it.

Also Read: First U.S. Human Bird Flu Case In Nearly A Year Confirmed In Washington—New Strain Detected

Disturbances in melatonin rhythms have been found in conditions such as depression, bipolar disorder, Type 2 diabetes, schizophrenia, some cancers, and Alzheimer’s disease.

Interestingly, melatonin can be helpful when used under medical direction. Blind individuals with disrupted circadian cycles often benefit from carefully timed doses. Children with autism may sleep better with prescribed melatonin, and scientists have explored whether it could aid recovery after heart attacks.

Melatonin And Heart Failure: Is There A Link?

Despite these potential uses, most people take melatonin in ways that do not match how doctors view the hormone. Since large clinical trials are limited, some researchers have turned to electronic health records to spot trends.

One recent abstract, presented at an American Heart Association meeting, examined adults who were prescribed melatonin and took it for at least a year. These individuals had a markedly higher rate of heart failure compared with similar patients who did not take melatonin. The study sparked attention, though specialists caution against assuming that melatonin caused the problem. Insomnia and heart disease often coexist, so the need for melatonin may simply reflect early signs of heart trouble.

Is Melatonin Bad For You?

Many experts believe that the main issue is the lack of long-term data. Doctors still cannot say whether regular supplementation weakens the body’s own melatonin production. Owens is especially concerned about children who take melatonin nightly for long stretches. Melatonin influences bone growth, immune function, and reproductive development, which raises questions about possible effects later in life.

Some evidence offers reassurance. A Dutch research group followed children with ADHD and other diagnoses who were on medically supervised melatonin for nearly four years. They did not see harmful outcomes. Still, these children were monitored closely and given doses tailored to their needs. Without such oversight, adults and children may easily take more than required, disrupting the body’s internal clock and worsening sleep.

Metabolism also differs from person to person. A dose that is modest for one individual may linger in another’s system well into the morning.

Melatonin Use: Long Term Effects

Both Owens and sleep researcher Dr Marie-Pierre St-Onge advise people to focus first on behavioral changes rather than pills. Cognitive behavioral therapy for insomnia, or CBT-I, is considered the most effective treatment for sleep problems in both adults and children. It relies on structured habits and practical adjustments that continue to help long after the treatment period ends.

Diabetes develops when the body can no longer use food efficiently for energy. In this condition, the system either produces too little insulin or does not respond to it well enough. Insulin is the hormone that moves glucose into the cells, where it can be used as fuel. When glucose stays in the bloodstream instead of entering the cells, it begins to harm the blood vessels and nerves that support every organ, including the eyes.

This raises a natural question: can diabetes lead to blindness?

To understand how this happens and what people can do to prevent it, we spoke with Dr Arpan Dev Bhattacharya, Consultant in Diabetes and Endocrinology at Manipal Hospital in Bengaluru.

Also Read: Melatonin Side Effects: Why Doctors Are Warning Against Daily Use?

Can Diabetes Lead To Blindness?

High blood sugar, especially in people living with diabetes, can lead to serious eye problems and even permanent vision loss. When glucose stays elevated for long periods, it harms the fine network of blood vessels that nourish the retina. This injury is known as diabetic retinopathy, a condition that may begin with mild blurring and gradually progress to significant loss of sight if it is not treated in time.

Other eye diseases linked to diabetes include diabetic macular edema, cataracts, and glaucoma, each adding to the risk of visual decline.

Dr Arpan Dev Bhattacharya said, “Earliest changes almost always appear in the retina, the light-sensitive layer at the back of the eye. The vessels here are extremely delicate. When sugar levels remain high, these vessels become fragile or start to leak, creating the groundwork for diabetic retinopathy.”

Also Read: First U.S. Human Bird Flu Case In Nearly A Year Confirmed In Washington—New Strain Detected

Diabetes And Blindness: Early Warning Signs Are Easy to Miss

Diabetic eye disease often begins without noticeable symptoms. Some early clues include blurred or shifting vision, faded colours, difficulty seeing in low light, or small dark floaters that drift across the field of sight. These symptoms can come and go, which makes people dismiss them. Routine eye exams with dilation remain the most reliable way to detect trouble before vision begins to decline.

Blood Sugar Targets That Protect the Eyes

Good metabolic control offers the strongest defence. For most adults with diabetes, the recommended targets include an HbA1c below 7 percent, fasting glucose between 70 and 130 mg per decilitre, and post-meal readings under 180 mg per decilitre. According to Dr Bhattacharya, keeping blood pressure and cholesterol within recommended ranges also helps lower the risk of retinal complications.

Innovative Therapies For Treatment

Researchers are also studying whether certain diabetes medications may offer additional protection. Semaglutide, a GLP-1 receptor agonist widely used for type 2 diabetes and weight management, has drawn particular interest. Dr Bhattacharya said, “Early studies suggest it may reduce stress on retinal cells and slow processes linked to cell injury. Later reviews show that semaglutide does not significantly raise retinopathy risk when compared with other treatments, and some findings even point toward possible benefits. More clinical trials are underway to define its role.”

While new therapies may strengthen prevention strategies, the core advice remains unchanged. Consistent glucose control, regular screening, and timely care provide the best protection against vision loss.