We all know that drinking water is good for us. If you are feeling tired, have some water. Have a dry skin? Have some water. Have a dry throat? Have some water. It is almost like water is the fix to all our issues. May be it is, but not always. So, are we sometimes drinking more water than necessary? What happens then?

Many say that there is an 8x8 rule one must follow when it comes to drinking water.

What is the 8x8 drinking water rule?

Many believe that in the 8x8 rule, eight 240ml glasses of water per day adds up to almost 2 liters. However, it is not in the guidelines in both the UK and the EU health advisory. None of them recommends this specific amount.

So, where did it origin from?

The origins of this rule seem to come from misinterpreted advice given decades ago. In 1945, a US advisory board suggested adults should consume one milliliter of fluid per calorie of food, totaling about two liters for women and 2.5 liters for men. Importantly, this included all drinks and even water-rich foods like fruits and vegetables.

A later book in 1974 recommended six to eight glasses of water daily but also noted that coffee, tea, and even beer could count towards hydration. Yet, the idea of drinking two liters of plain water daily took hold and has persisted ever since.

How Much Water Do We Really Need?

As per experts, drinking 8 glasses of water a day may be unnecessary and the research estimates that the actual requirement is around 1.5 to 1.8 liters per day. This not only includes water, but all kinds of fluids from all sources that we may consume in a day.

Also, studies show that instead of following a rigid routine, what is best is to focus on factors like temperature, physical activity and health conditions for your water intake. Those in hot and humid climate, high altitudes or pregnant or breastfeeding, and athletes may require more water. Whereas those in cooler areas, with a more sedentary lifestyle won't. However, for the average person, thirst is a more reliable guide than any fixed rule.

ALSO READ: What Happens When You Drink Too Much Water?

Science of Hydration and Dangers Of Over hydration:

Water is necessary to transport nutrients, control temperature, and keep organs functioning. We lose water through sweat, urine, and respiration, so staying hydrated is critical. However, dehydration develops only when the body loses 1-2% of its total water content.

A widespread myth is that feeling thirsty indicates that you are already severely dehydrated. Experts argue that thirst is an excellent evolutionary mechanism that ensures us drink when we need to. The body also produces hormones that aid in water conservation when necessary.

Drinking More Water Than Needed:

While drinking too much water is generally harmless, it can cause hyponatremia, a condition in which salt levels in the blood become dangerously low. This can result in brain enlargement, disorientation, convulsions, and, in extreme cases, death.

There have been reports of athletes overhydrating during endurance races, resulting in significant difficulties. Experts caution that simply following hydration myths might be dangerous, stating that thirst remains the greatest signal of when to drink.

Eating peanuts may help lower the risk of developing type 2 diabetes. Researchers have identified changes in blood fats that could help explain the association. The findings indicate that peanuts may impact the body’s lipid metabolism. The body weight also plays an important role in the association.

The study, published in The American Journal of Clinical Nutrition in 2026, combined a dietary intervention of six months with data from a large cohort to investigate how eating peanuts changes circulating lipids and how these changes relate to cardiometabolic disease risk.

Link Between Peanut Consumption & Cardiometabolic Disease Risk

Researchers from the German Institute of Human Nutrition Potsdam-Rehbruecke and the University of Barcelona analysed data from two studies.

The first was the ARISTOTLE clinical trial, which involved 63 healthy adults aged 18 to 33. Participants were randomly assigned to consume one of three options daily for six months: 25 grams of skin-roasted peanuts, 32 grams of peanut butter or 32 grams of control butter made with peanut oil.

Researchers measured changes in participants’ blood lipids before and after the intervention. They then examined data from the EPIC-Potsdam cohort, which followed more than 27,000 people and included information on 774 cases of newly developed type 2 diabetes and 545 cases of cardiovascular disease.

Using a technique called lipidomics, which analyses fats circulating in the blood, the team identified a pattern of lipid changes associated with peanut consumption. They called this the “peanut lipidomic signature”

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What Were The Findings?

Peanut consumption altered 51 groups of fatty acids within different lipid classes, especially lipids containing very-long-chain saturated fatty acids (VLCSFAs).

These included changes involving C22:0 and C24:0 fatty acids. Researchers found that these fatty acids were incorporated into specific lipid classes, including ceramides, suggesting that peanut consumption was linked with restructuring of the blood lipid profile rather than simply an increase in fat levels.

“This is not merely a simple increase in fat levels, but a complex 'remodeling' of the lipidome,” said first author Dr. Inés Domínguez-López.

Professor Matthias Schulze explained the significance of the findings, “By characterizing this specific peanut lipid signature, we have uncovered a potential biological marker that links dietary fat quality to metabolic outcomes.”

When researchers examined the relationship between these lipid changes and disease outcomes in the larger cohort, they found that a higher PeLS was associated with a modestly lower risk of type 2 diabetes.

For every one-standard-deviation increase in the signature, the estimated risk was 11% lower. But the signature was not associated with a lower risk of cardiovascular disease in this analysis.

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Body Weight's Role

Body mass index (BMI) emerged as a possible explanation for much of the association between the peanut-affected lipid signature and type 2 diabetes risk.

Researchers estimated that BMI could explain approximately 89% of the observed association, although the estimate was inaccurate. This suggests that body weight or related metabolic processes may help understand the relationship.

Domínguez-López said, “This suggests that the positive metabolic effects of these specific peanut-derived lipids may be linked to their ability to support a healthier body weight or stabilize metabolic processes related to adiposity.”

Peanuts contain unsaturated fats, fibre, protein and several micronutrients, making them essential in a balanced diet. Replacing foods rich in saturated fats or highly processed snacks with unsalted peanuts may help improve overall dietary quality.

However, the findings do not prove that peanuts directly prevent diabetes. The intervention involved only 63 young, healthy adults, while the association with disease risk was assessed using a separate observational cohort. The analysis cannot establish that the lipid changes themselves caused the lower risk.

Starbucks is facing a class-action lawsuit in the US for marketing eight protein beverages as "sugar-free" despite containing between 13 and 21 grams of sugar in a venti serving. The lawsuit filed in Seattle states the drinks are labelled in a misleading manner that violate federal regulations. In response, Starbucks has denied the claims.

According to Reuters, the sugar comes from lactose, the naturally occurring sugar in milk, rather than sugar added to the beverages. Starbucks says the drinks contain no added sugar and that their nutritional information is available on its website and other platforms.

About The Starbucks Lawsuit

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Hagens Berman filed the suit on behalf of three consumers who bought Starbucks’ sugar-free protein drinks in California, New York and Washington.

“Consumers avoid sugar for various reasons, whether that be general health, diabetes and blood glucose levels or other factors, and for many, a staunch mislabeling like this is significant,” said Steve Berman, a co-founder and managing partner of the Seattle-headquartered firm.

The drinks named in the lawsuit include sugar-free vanilla and caramel protein lattes and matchas, along with their iced versions. Starbucks' U.S. website listed a 16-ounce (0.5-liter) Sugar-Free Caramel Protein Matcha with 16 grams of sugar and a 20-ounce (0.6-liter) version of the same drink with 21 grams of sugar.

The drinks are marketed as “sugar-free,” but the amount of sugar in each beverage was also mentioned, including a note that said that they were made without added sugar.

“We believe these claims have no merit,” a Starbucks spokesperson said Monday. “Starbucks has consistently and clearly provided information about its protein beverages, sugar-free options, customization choices and nutritional content across product announcements, menus, marketing materials, Starbucks.com and the Starbucks app, and we intend to vigorously defend ourselves in this matter.”

Naturally Occurring Sugar Vs Added Sugar

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The American Heart Association says that naturally occurring sugars are found in foods like milk and fruit, while added sugars are added during the preparation. Lactose in milk is therefore not the same as added table sugar or syrup.

However, “naturally occurring” does not mean the amount is irrelevant or it is completely healthy. Total sugar still contributes carbohydrates and calories, and affects the overall nutritional profile of a beverage.

Health Risks Of Consuming Excessive Sugar

High consumption of sugary foods and beverages can contribute to excess calorie intake and obesity. Excess sugar intake is also linked with a higher risk of conditions including type 2 diabetes and cardiovascular disease. WHO also identifies sugar consumption as a major risk factor for dental caries.

The American Heart Association recommends limiting added sugar to no more than 25 grams per day for most women and 36 grams for men.

Therefore, a drink containing 21 grams of naturally occurring sugar cannot simply be counted as 21 grams of added sugar, but the number still gives consumers useful information about what they are drinking.

Naturally added sugars do not make it fit for consumption, especially for someone monitoring blood glucose. Lactose is a carbohydrate and is broken down into glucose and galactose during digestion.

Therefore, people with diabetes or those specifically trying to control their carbohydrate intake may still need to account for the total carbohydrate and sugar content of a drink rather than trusting terms such as “sugar-free” or “no added sugar.”

A 20-year-old girl came in with a three-year history of missing periods, sometimes for three to four months at a stretch. She had also noticed increasing facial hair, a common sign of hormonal imbalance. She was thin-looking and had a normal body weight, with no history of significant weight gain. Further evaluation, however, showed that she had PCOS along with metabolic abnormalities.

Her case highlights an important misconception: PCOS does not always come with weight gain. Women with normal body weight can also develop the condition, and appearance alone cannot determine whether someone has PCOS.

Why Can Symptoms Persist Despite Eating Healthy?

Many women with PCOS focus on eliminating sugar, carbohydrates or processed foods, but overlook whether their diet provides enough protein, fibre and essential nutrients. PCOS can affect menstrual cycles, ovulation, androgen levels and metabolic health, and insulin resistance does not affect everyone in the same way.

Diet is also only one part of management. Hormonal factors, physical activity, sleep, genetics and individual metabolic health can influence symptoms. Persistent symptoms do not necessarily mean that someone is eating incorrectly.

Build a Balanced Plate Instead of Cutting Foods

Poha, upma, idli, rice and roti can all be part of a balanced diet. The focus should be on the overall meal rather than eliminating familiar foods.

A balanced meal can include:

• Protein such as dal, curd, paneer, tofu, eggs, beans or sprouts
• Vegetables, whole fruits and other fibre-rich foods
• An appropriate portion of whole or minimally processed carbohydrates
• Healthy fats from nuts and seeds

Carbohydrates do not need to be eliminated. Pairing them with protein and fibre can improve satiety and contribute to better overall metabolic health.

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Common PCOS Diet Myths

One common myth is that every woman with PCOS needs to follow a very low-carbohydrate diet. Another is that being thin means PCOS is unlikely. Neither reflects the full picture.

Overly restrictive diets can also result in inadequate nutrition and may be difficult to sustain. The goal should be a balanced eating pattern rather than a growing list of foods to avoid.

Do Not Overlook Essential Nutrients

Iron may require attention when menstrual bleeding is heavy or prolonged, while vitamin B12 can be relevant when animal foods are limited. Calcium and vitamin D are also important when dietary intake is inadequate. Supplements should be considered according to individual needs and medical advice rather than taken routinely.

Also read: Why Rebranding PCOS As PMOS Could Mark A New Era In Women’s Health

Management Goes Beyond Diet

Regular physical activity, adequate sleep and a consistent routine can support overall metabolic health. Depending on symptoms and individual needs, medical treatment may also include medicines to regulate periods, manage specific hormonal symptoms, address insulin resistance where appropriate, or support fertility.

PCOS is generally a long-term condition rather than one with a single permanent cure, but its symptoms and associated metabolic concerns can be effectively managed.

When Should You Seek Medical Advice?

Women should consider medical evaluation if they experience:

• Repeatedly irregular periods or gaps of several months
• Increasing facial or body hair or persistent acne
• Difficulty conceiving
• Persistent changes in menstrual or hormonal patterns

The goal of PCOS management is not to eat less or eliminate more foods. It is to understand the individual pattern of symptoms and build sustainable habits that support nutritional, hormonal and metabolic health.

By Dr Ranjana Sharma, Senior Consultant, Obstetrics and Gynaecology, Indraprastha Apollo Hospital, Delhi