While staying hydrated is essential for health, drinking excessive amounts of water too quickly can lead to a life-threatening condition known as water intoxication or hyponatremia. Contrary to the popular belief of mindlessly consuming eight glasses or more daily, medical experts warn that overhydration can overwhelm the kidneys and cause severe damage to the brain and other vital organs.

A healthy human kidney can only process and eliminate about 0.8 to 1.0 liters of water per hour. When water intake exceeds this limit, it dilutes essential electrolytes like sodium in the blood, causing water to rush into cells and make them swell. If this swelling occurs in brain cells, it increases pressure inside the skull, resulting in severe headaches, vomiting, confusion, seizures, and in extreme cases, death.

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According to the 2024 dietary guidelines by the Indian Council of Medical Research (ICMR), a healthy adult needs an average of two to three liters of water daily, depending on climate and activity levels, while children require 60 ml per kilogram of body weight. To monitor hydration, individuals should check their urine color: pale yellow indicates optimal hydration, dark yellow signals dehydration, and completely clear urine warns of overhydration. For replenishment, traditional Kerala drinks like salted buttermilk (Sambharam), tender coconut water, and rice water (Kanji vellam) are highly recommended over commercial energy drinks due to their natural electrolyte-balancing properties.