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.

Ezekiel Jonathan Emanuel, an American oncologist and bioethicist says that this New Year, "Ice cream will make you happy, and that's very important." In an interview with CBS News, Dr Emanuel's unusual advice for 2026, to live longer is by eating ice cream.

How Can Eating Ice Cream Make A Difference, According To Dr Emanuel?

"Ice cream is a good dairy product; it's got protein, its saturated fats are in a globule, so it doesn't affect you as much as saturated fats in meats and other things," he said. "Plus, you typically do it socially with someone else. And you know, being happy is a very important part of living a long time."

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Dr Emanuel says that "we are here for only 75, 85, 90 years". So, he suggests that we must make our lives enjoyable and make it fulfilling. He also wrote a book titled Eat Your Ice Cream: Six Simple Rules For a Long and Healthy Life. "I want people to stop obsessing. make it part of your life. You should like exercising, you should like eating well. Otherwise, you're not going to do it for years and years and decades, which is what's necessary for a long, healthy life," he says.

Read: A Longevity Expert Who Studies 'Super Agers' Eats All THIS In A Day

The book is almost like a handbook of what to do, what to eat, and how to exercise. Most importantly, it talks about the importance of sleep. He emphasizes on stopping the things that are not good for one's health. "'Don't be a schmuck' is my father's reference to us when we were being stupid. And so, there are lots of things that we do as human beings that can be schmucky: smoking, vaping, doing drugs, not taking your vaccines. I don't agree with the current administration, and they're dead wrong on this," he says.

The Safest Level Of Alcohol Consumption Is Zero

Dr Emanuel says that everybody always want to know the safest level or the right amount of alcohol. In his so-called schmuck list, alcohol makes its way. He says, "There has been a lot of research on alcohol, so here's the way I distill it: The safest level is probably zero. There are some studies, and we should be clear, where it's half a cup a day, three cups a week."

However, no one drinks half a glass of wine, to this the doctor says, "So, you drink every other day".

"You're not going from 65% to zero. So, you have to give people reasonable advice. And the reasonable advice is, first of all, no binge drinking, that's really bad for you. Don't drink alone. That's really bad for you. If you're using alcohol as a lubricant for social interaction, which many people do, that's probably good; you're getting some benefit from the social interaction," he explains.

Social Interactions And Relationships Matter

Dr Emanuel's consistent theme is "social interactions", this is something he learned growing up with brother Ari, a super-agent in Hollywood and his other brother Rahm, the former mayor of Chicago and ambassador, who may be running for president of the United States.

"The other thing I think they did, which was super-important for us, is we all slept in the same bedroom. We were a unit. Yes, we fought endlessly. And you know, I like to joke with people, we didn't go to bed until there was blood, you know, because of all the fights. But we were also each other's best friends," he says.

What does it actually take to eat your way into old age with your health intact. According to cardiologist and longevity researcher Eric Topol, it has far less to do with rare genes and far more to do with everyday food choices made consistently over decades.

Topol, author of Super Agers: An Evidence-Based Approach to Longevity, has spent years studying people who live well into their 80s, 90s and even past 100 without developing major chronic illnesses such as heart disease, cancer or neurodegenerative disorders. In an interview with The Washington Post, he explained that his research at the Scripps Research Translational Institute followed more than 1,400 adults aged between 80 and 105 who had avoided these conditions altogether. Genetics, surprisingly, played only a minimal role. Lifestyle, especially diet, did the heavy lifting.

Why genes matter less than daily habits

For Topol, eating for longevity means sticking closely to an anti-inflammatory, Mediterranean-style diet. His plate is built around vegetables, fruits, legumes, nuts, seeds, olive oil and fish, with poultry appearing occasionally. Red meat, however, has been absent from his diet for roughly 45 years. That decision began as a family choice and was reinforced by early evidence linking red meat consumption to cancer risk, particularly relevant given his family history of colon cancer.

The consistency of this approach matters. The Mediterranean diet remains one of the most studied eating patterns in the world, with strong evidence linking it to lower inflammation and reduced risk of chronic disease.

Read: 7 Science-Backed Tips For Healthy Aging, According To Cardiologist

A predictable, protein-rich breakfast

Topol’s days begin early, around 5 am, and breakfast is almost ritualistic. A large bowl of non-fat Greek yogurt forms the base, topped with blueberries, strawberries or both, and finished with a small amount of low-sugar granola. It is simple, repeatable and something he genuinely looks forward to, which he believes matters more than novelty when it comes to sustaining healthy habits.

Nuts for lunch and hydration as a strategy

Lunch is deliberately light. Instead of a full meal, Topol relies on a homemade mix of walnuts, almonds and peanuts. It is filling, nutrient-dense and easy to fit into a busy workday. When lunch becomes social, he gravitates toward salads, occasionally adding crackers or pretzels.

Nuts are his favorite food, even though a history of kidney stones forced him to be mindful of hydration due to their oxalate content. His solution is aggressive fluid intake, especially fizzy water, which allows him to continue eating these foods without triggering problems.

The big salad that anchors dinner

Dinner is the most substantial meal of the day. A large salad made with lettuce and arugula is layered with carrots, tomatoes and avocado. Several times a week, baked salmon or another fish is added on top. The dressing is minimal, just olive oil and balsamic vinegar. Sometimes he adds crumbled blue cheese, Gorgonzola or seasonal corn for variety.

The meal is quick to prepare, deeply satisfying and so central to his routine that skipping it leaves him feeling noticeably off.

Calories, fasting and mindful indulgences

Topol generally eats around 1,500 to 1,600 calories a day and avoids eating late at night, aiming for a roughly 12-hour overnight fast. If hunger strikes early in the evening, he keeps it simple with dried fruit, a few nuts or an occasional low-calorie cookie.

There are foods he avoids keeping at home altogether. Tortilla chips test his willpower, and most commercial ice creams are too heavily processed for his comfort.

What he tells patients about eating better

In his clinic, Topol begins diet conversations by asking patients exactly what they eat across the day. Many are unaware of how much sugar, alcohol or excess protein they consume, often assuming these habits are normal. His advice is steady and evidence-based. Eat mostly whole foods, prioritize plants and fish, hydrate well, limit ultra-processed products and pay attention not just to what you eat, but when you eat it.

It is widely accepted that what we eat shapes how we age, but new research suggests sugar may be one of the strongest drivers of faster ageing at the cellular level.

Using an advanced method known as the “epigenetic clock,” researchers uncovered a clear link between added sugar intake and the speed at which cells begin to show signs of ageing. The findings point to sugar as a key factor in biological ageing, even among people who otherwise eat well.

What Is The Epigenetic Clock?

The “epigenetic clock” is not a futuristic idea. It is a scientific tool that examines chemical changes in DNA to estimate biological age, which reflects the condition of cells rather than the number of years a person has lived.

For this study, scientists followed 342 women in midlife. They analysed dietary patterns and measured biological age using DNA samples collected from saliva, allowing them to compare what participants ate with how quickly their cells appeared to age.

Can Sugar Speed Up Cellular Aging?

The results showed a consistent pattern. Every gram of added sugar consumed was linked to a measurable increase in biological ageing. This effect appeared even in participants who followed generally healthy diets, suggesting sugar has an independent impact on cellular health. In contrast, diets lower in added sugar and richer in nutrients were associated with slower ageing at the cellular level.

Sugar And Longevity

Researchers observed that participants who consumed fewer added sugars tended to have a younger biological age. The strongest protective effects were seen in those whose diets focused on whole foods, fibre, and essential vitamins and minerals. These findings suggest that small dietary changes could influence long-term health and longevity.

Cutting Back On This One Food Could Help You Live Longer

• Cut the sugar, turn back time: Reducing added sugar intake by just 10 grams a day, roughly the amount found in a typical granola bar, was linked to a potential reversal of biological ageing by up to 2.4 months.
• Nutrient-rich diets for the win: Diets high in vitamins A, C, and E, along with magnesium and fibre, were strongly associated with a younger biological age.
• Mediterranean magic: Mediterranean-style diets, known for their anti-inflammatory and antioxidant properties, showed the strongest link to slower cellular ageing.

Excess Sugar Harms Cellular Health

High sugar intake contributes to chronic inflammation, oxidative stress, and damage to DNA, all of which place strain on the body’s cells. While the occasional sweet treat is unlikely to cause harm, regularly consuming large amounts of sugar can gradually interfere with the body’s natural repair systems.

Over time, this damage may accelerate ageing and increase the risk of chronic disease.

Simple Sugar Swaps To Try

Cutting back on added sugar does not mean giving up flavour. Simple changes can make a difference:

• Instead of candy: Choose dark chocolate with at least 70 per cent cacao, which offers antioxidants alongside sweetness.
• For a sweet breakfast: Opt for oatmeal topped with fresh berries or a protein-rich smoothie rather than highly sweetened cereals.
• Happy drinking: Replace sugary soft drinks or energy drinks with sparkling water or lower-sugar soda alternatives.

This research reinforces the idea that everyday food choices have a direct impact on cellular health. By prioritising whole foods and reducing added sugars, people may not only support better overall health but also slow the biological ageing process itself.

Small, consistent changes to diet could help protect cells over time and support a longer, healthier life.