Health and Me

Tanya Dutt

Simply Gulping Water Won’t Keep You Hydrated- 5 Step Guide To Do It Right

Hydration can be boiled down to a quick slogan—"Drink eight glasses of water a day." But is that the most effective way to hydrate your body? While hydration is essential for keeping your body's functions running smoothly, from heart function to joint lubrication to cognitive function, hydration is not as simple as consuming water; it's about timing and method.

Most Americans don't drink enough water, which results in chronic dehydration with symptoms such as mental confusion, excessive eating, and even a higher risk of stroke. But overhydration can be just as risky, causing an electrolyte imbalance called hyponatremia. So how do you get it just right? Let's dissect.

<h2>How Hydration is More Than Just Drinking Water</h2>

Your body contains about 60% water, and all cells, tissues, and organs rely on good hydration to work efficiently. The Centers for Disease Control and Prevention (CDC) states that staying well-hydrated helps to regulate temperature, remove toxins, and lubricate joints. Actually, a study in 2024 indicates that those who remain hydrated are more productive and better-adjusted.

But hydration is not all about drinking gallons of water. Nutritionist and health coach Sweta Himatsingka points out that when and how you hydrate is as important as how much you drink.

You wake up naturally dehydrated after 6-8 hours of sleep. Consume a glass of lukewarm water in the morning, ideally with lemon or with soaked chia seeds, which will stimulate digestion and assist in nutrient absorption.

<h4>2. Sip, Don't Gulp: The Right Way to Drink Water</h4>

Gulping down big quantities of water all at once might be an effortless solution to achieving your hydration needs, but it can actually weaken stomach acids and hinder digestion. Instead, drink water during the day in small amounts for better absorption. Having a refillable water bottle nearby can serve as a reminder to drink at regular intervals.

Not everything that hydrates must be in a glass. Fruits and vegetables contain a lot of water and offer additional nutritional value. Some of the most hydrating foods are:

<ul><li>Cucumbers (96% water)</li><li>Watermelon (92% water)</li><li>Oranges (86% water)</li><li>Leafy greens such as lettuce and spinach</li><li>Tomatoes (94% water)</li><li>Beans and legumes, which hold water and offer fiber</li></ul>

<h4>4. Balancing Water and Electrolytes</h4>

Plain water is okay, but when you over-sweat, whether from exercising or a warm climate, your body loses crucial electrolytes such as sodium and potassium. Electrolyte replacement avoids muscle spasms, fatigue, and headaches. Use natural alternatives such as coconut water, electrolyte-enriched water, or effervescent electrolyte tablets instead of sugary sports drinks.

<h4>5. Listening to Your Body's Hydration Signals</h4>

Your body is a good indicator of when it requires water. Thirst, dry mouth, and dark-colored urine are some of the most frequent indicators of dehydration. The Institute of Medicine recommends that men consume approximately 13 cups (3 liters) of total fluids daily, and women consume 9 cups (2.2 liters) daily. These requirements may differ depending on activity level, climate, and general health.

<h4>6. Limit Excessive Dehydrating Drinks</h4>

Restrict too much caffeine, alcohol, and sweetened drinks, as they draw water out of your body.

Though dehydration is widespread, excessive intake of water is just as dangerous. Overhydration leads to hyponatremia, when the level of sodium in the blood becomes too low and cells start to swell. Endurance sportspersons like marathon runners are particularly susceptible to it owing to high fluid intake with subsequent sodium loss due to sweat.

<ul><li>Confusion</li><li>Headache</li><li>Fatigue</li><li>Nausea and vomiting</li><li>Muscle cramps or weakness</li><li>Seizures (in extreme situations)</li></ul>

If your urine is consistently colorless, it could be a sign of overhydration. Aim for a pale lemonade color as an indicator of balanced hydration.

<h2>How to Stay Hydrated During Exercise?</h2>

If you’re active, your fluid needs increase. The American College of Sports Medicine recommends:

<strong>Before exercise: </strong>Drink 16-20 ounces of fluid 1-2 hours before activity.

<strong>During exercise:</strong> Sip 6-12 ounces of water every 10-15 minutes.

<strong>After exercise: </strong>Refill with 16-24 ounces of fluid per pound lost during exercise.

Fluids containing sodium and potassium consumed after exercise can aid in <span>electrolyte balance</span> and avoid dehydration.

<h2>Ways to Stay Hydrated Throughout the Day</h2>

<span>Staying hydrated</span> does not need to be difficult. Here are some easy but good ways to stay well-hydrated:

<ul><li>Always carry a refillable water bottle.</li><li>Drink water before and after eating.</li><li>Add natural flavorings to your water, such as lemon, cucumber, or mint.</li><li>Choose herbal teas or sugar-free, flavored carbonated water.</li><li>Check the color of your urine—ideally pale yellow.</li><li>Boost water consumption during heat or exercise.</li></ul>

Hydration is not simply drinking eight glasses of water per day—it's about drinking the correct amount at the correct times. Paying attention to your body, maintaining electrolytes, and adding water-rich foods to your diet can assist you in becoming adequately hydrated without overburdening your system. Whether you're an athlete, a professional with a demanding schedule, or just someone wishing to enhance their health, a tactical hydration plan can make a big impact on your overall well-being.

So, next time you reach for that water bottle, remember—it’s not just about how much you drink, but how you drink it.

<strong><em>Sweta Himatsingka is a Nutritionist and Health Coach at Fast&amp;Up in India</em></strong>

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Hydration can be boiled down to a quick slogan—"Drink eight glasses of water a day." But is that the most effective way to hydrate your body? While hydration is essential for keeping your body's functions running smoothly, from heart function to joint lubrication to cognitive function, hydration is not as simple as consuming water; it's about timing and method.Most Americans don't drink enough water, which results in chronic dehydration with symptoms such as mental confusion, excessive eating, and even a higher risk of stroke. But overhydration can be just as risky, causing an electrolyte imbalance called hyponatremia. So how do you get it just right? Let's dissect.How Hydration is More Than Just Drinking WaterYour body contains about 60% water, and all cells, tissues, and organs rely on good hydration to work efficiently. The Centers for Disease Control and Prevention (CDC) states that staying well-hydrated helps to regulate temperature, remove toxins, and lubricate joints. Actually, a study in 2024 indicates that those who remain hydrated are more productive and better-adjusted.But hydration is not all about drinking gallons of water. Nutritionist and health coach Sweta Himatsingka points out that when and how you hydrate is as important as how much you drink.1. Start Your Day with WaterYou wake up naturally dehydrated after 6-8 hours of sleep. Consume a glass of lukewarm water in the morning, ideally with lemon or with soaked chia seeds, which will stimulate digestion and assist in nutrient absorption.2. Sip, Don't Gulp: The Right Way to Drink WaterGulping down big quantities of water all at once might be an effortless solution to achieving your hydration needs, but it can actually weaken stomach acids and hinder digestion. Instead, drink water during the day in small amounts for better absorption. Having a refillable water bottle nearby can serve as a reminder to drink at regular intervals.3. Eat Your WaterNot everything that hydrates must be in a glass. Fruits and vegetables contain a lot of water and offer additional nutritional value. Some of the most hydrating foods are:Cucumbers (96% water)Watermelon (92% water)Oranges (86% water)Leafy greens such as lettuce and spinachTomatoes (94% water)Beans and legumes, which hold water and offer fiber4. Balancing Water and ElectrolytesPlain water is okay, but when you over-sweat, whether from exercising or a warm climate, your body loses crucial electrolytes such as sodium and potassium. Electrolyte replacement avoids muscle spasms, fatigue, and headaches. Use natural alternatives such as coconut water, electrolyte-enriched water, or effervescent electrolyte tablets instead of sugary sports drinks.5. Listening to Your Body's Hydration SignalsYour body is a good indicator of when it requires water. Thirst, dry mouth, and dark-colored urine are some of the most frequent indicators of dehydration. The Institute of Medicine recommends that men consume approximately 13 cups (3 liters) of total fluids daily, and women consume 9 cups (2.2 liters) daily. These requirements may differ depending on activity level, climate, and general health.6. Limit Excessive Dehydrating DrinksRestrict too much caffeine, alcohol, and sweetened drinks, as they draw water out of your body.Can You Overhydrate With Water?Though dehydration is widespread, excessive intake of water is just as dangerous. Overhydration leads to hyponatremia, when the level of sodium in the blood becomes too low and cells start to swell. Endurance sportspersons like marathon runners are particularly susceptible to it owing to high fluid intake with subsequent sodium loss due to sweat.Signs and symptoms of overhydration are:ConfusionHeadacheFatigueNausea and vomitingMuscle cramps or weaknessSeizures (in extreme situations)If your urine is consistently colorless, it could be a sign of overhydration. Aim for a pale lemonade color as an indicator of balanced hydration.How to Stay Hydrated During Exercise?If you’re active, your fluid needs increase. The American College of Sports Medicine recommends:Before exercise: Drink 16-20 ounces of fluid 1-2 hours before activity.During exercise: Sip 6-12 ounces of water every 10-15 minutes.After exercise: Refill with 16-24 ounces of fluid per pound lost during exercise.Fluids containing sodium and potassium consumed after exercise can aid in electrolyte balance and avoid dehydration.Ways to Stay Hydrated Throughout the DayStaying hydrated does not need to be difficult. Here are some easy but good ways to stay well-hydrated:Always carry a refillable water bottle.Drink water before and after eating.Add natural flavorings to your water, such as lemon, cucumber, or mint.Choose herbal teas or sugar-free, flavored carbonated water.Check the color of your urine—ideally pale yellow.Boost water consumption during heat or exercise.Hydration is not simply drinking eight glasses of water per day—it's about drinking the correct amount at the correct times. Paying attention to your body, maintaining electrolytes, and adding water-rich foods to your diet can assist you in becoming adequately hydrated without overburdening your system. Whether you're an athlete, a professional with a demanding schedule, or just someone wishing to enhance their health, a tactical hydration plan can make a big impact on your overall well-being.So, next time you reach for that water bottle, remember—it’s not just about how much you drink, but how you drink it.Sweta Himatsingka is a Nutritionist and Health Coach at Fast&Up in India

simply gulping water won’t keep you hydrated- 5 step guide to do it right

Another Reason To Skip Your 'Caffeine Fix' Tonight, Especially If You're A Woman

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Drinking 'Just' One Diet Soda A Day? You Are 38% Prone To Getting Type 2 Diabetes

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Do you reach for a cup of tea, soda, or coffee late in the evening thinking it'll help you push through one more task? You're not alone. Millions of us rely on a nighttime caffeine kick to stay sharp, power through deadlines, or keep up with night shifts. But here’s the thing—science is now saying that habit might be doing more harm than good, especially if you’re a woman.

If you're the type to swear by an evening coffee buzz—perhaps to get through work, late-night cramming, or overnight shifts—you may want to reconsider that ritual. A recent study from biologists at The University of Texas at El Paso (UTEP) has come up with something troubling: consuming caffeine in the evening can boost impulsivity, and women appear to be disproportionately impacted.

The UTEP researchers, Erick Saldes, Ph.D., Paul Sabandal, Ph.D., and Professor Kyung-An Han, Ph.D., carried out experiments with fruit flies (Drosophila melanogaster) to learn about the neurological and behavioral impact of nighttime consumption of caffeine.

Despite their size, they’ve been crucial to neuroscience because they share many genetic and neural mechanisms with humans.

The researchers fed caffeine to fruit flies at different times—day and night—and then exposed them to strong gusts of air, a stimulus known to naturally stop their movement. Under normal conditions, the flies froze but when they were dosed with caffeine at night, they became reckless, flying into the wind instead of halting. In short, they displayed impulsive behaviors.

Daytime caffeine consumption, on the other hand, didn’t trigger the same recklessness. What made the findings even more striking was the sex-based difference. Female fruit flies were more impulsive than males—even though both had similar caffeine levels in their systems.

According to Dr. Han, “Flies don’t have estrogen, so it’s not a hormonal effect as we typically think of it. That tells us something deeper, maybe genetic or physiological, is going on in the female nervous system.”

<h2>What Women Need to Know about Caffeine</h2>

Sure, we’re not fruit flies but this research offers insights into how caffeine could be interfering with human behavior and brain function—especially in the hours when our bodies are biologically wired to wind down.

For women, the stakes might be even higher. Caffeine doesn’t just interfere with sleep or alertness—it has specific, measurable effects on hormone regulation, metabolism, and even fertility. Research has shown that caffeine:

<ul><li>Stays longer in women’s bodies than in men’s</li><li>Increases insulin levels more significantly in females</li><li>Can elevate blood pressure in women</li><li>Depletes hormone-regulating nutrients and minerals, contributing to hormonal imbalance</li></ul>

Combine that with nighttime consumption—which may already be disrupting circadian rhythm and melatonin production—and you’ve got a recipe for restlessness, decision fatigue, and poor impulse control.

One of the less talked about aspects of caffeine is how differently people metabolize it. This mostly depends on a gene called CYP1A2, which controls how efficiently your liver processes caffeine. Roughly 90% of people have variations in this gene that slow down caffeine metabolism. That means caffeine lingers in your system, overstimulating your nervous system long after your last sip.

For women, this matters even more. The CYP1A2 gene also plays a role in estrogen metabolism. If you’re not breaking down caffeine efficiently, chances are you're also not metabolizing estrogen properly, which can trigger or worsen conditions like:

<ul><li>PCOS</li><li>Fibroids</li><li>Endometriosis</li><li>Estrogen dominance</li><li>Fertility struggles</li></ul>

And according to a 2006 study, women with this genetic variation who consume more than two cups of coffee daily are at a higher risk of heart attacks.

<h2>Symptoms You Might Be Overdoing It on Caffeine</h2>

You don’t need a genetic test to spot signs of hormone imbalance. If you're experiencing any of these symptoms, your caffeine habit might be making things worse:

<ul><li>Irregular periods or painful cramps</li><li>Chronic fatigue or low energy</li><li>Mood swings, anxiety, or cyclical depression</li><li>Acne and bloating</li><li>Sugar cravings that feel impossible to resist</li><li>Difficulty losing weight despite exercising</li><li>Low libido or persistent PMS</li><li>Cyclical migraines</li></ul>

For women navigating hormonal shifts—whether due to age, stress, lifestyle, or health conditions—cutting back on caffeine (especially at night) could offer a surprisingly big payoff.

<h2>What This Means for Night Owls and Shift Workers?</h2>

Healthcare professionals, emergency responders, military personnel, hospitality workers, and night-shift employees often rely on caffeine to stay alert during long, demanding hours. But this new study raises concerns about how caffeine might be affecting their judgment and performance—especially among women.

Impulsivity doesn’t just show up as erratic behavior. It can affect everything from decision-making and reaction time to interpersonal interactions and risk-taking behavior. For people in high-stakes jobs, that’s not just a personal concern—it’s a public safety issue.

<h2>Should You Ditch the Nightcap Coffee?</h2>

That depends on your body, your habits, and your goals. But here’s what the evidence points to:

<ul><li>If you’re a woman dealing with hormone-related health issues, caffeine may be doing more harm than good—especially at night.</li><li>If you’re struggling with poor sleep, anxiety, or mood swings, caffeine could be amplifying those issues.</li><li>If you rely on late-night coffee for focus, be aware that it might come with trade-offs: less self-control, poor decision-making, and more stress on your nervous system.</li></ul>

There’s no one-size-fits-all rule, but the more you understand your body’s relationship with caffeine, the more intentional you can be with your intake.

The UTEP study may have started with fruit flies, but the insights it offers go far beyond the lab. Nighttime caffeine consumption isn’t just about alertness—it’s tied to how our brains function, how our hormones balance, and how we make decisions under pressure. And for women, who already face a complex landscape of hormonal and physiological shifts, the risks appear to be magnified.

If you’re someone who’s reaching for coffee after dark, it may be time to tune into how it’s actually making you feel—and whether that jolt of energy is worth the ripple effect on your body and mind.

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Do you reach for a cup of tea, soda, or coffee late in the evening thinking it'll help you push through one more task? You're not alone. Millions of us rely on a nighttime caffeine kick to stay sharp, power through deadlines, or keep up with night shifts. But here’s the thing—science is now saying that habit might be doing more harm than good, especially if you’re a woman.If you're the type to swear by an evening coffee buzz—perhaps to get through work, late-night cramming, or overnight shifts—you may want to reconsider that ritual. A recent study from biologists at The University of Texas at El Paso (UTEP) has come up with something troubling: consuming caffeine in the evening can boost impulsivity, and women appear to be disproportionately impacted.The UTEP researchers, Erick Saldes, Ph.D., Paul Sabandal, Ph.D., and Professor Kyung-An Han, Ph.D., carried out experiments with fruit flies (Drosophila melanogaster) to learn about the neurological and behavioral impact of nighttime consumption of caffeine.Despite their size, they’ve been crucial to neuroscience because they share many genetic and neural mechanisms with humans.The researchers fed caffeine to fruit flies at different times—day and night—and then exposed them to strong gusts of air, a stimulus known to naturally stop their movement. Under normal conditions, the flies froze but when they were dosed with caffeine at night, they became reckless, flying into the wind instead of halting. In short, they displayed impulsive behaviors.Daytime caffeine consumption, on the other hand, didn’t trigger the same recklessness. What made the findings even more striking was the sex-based difference. Female fruit flies were more impulsive than males—even though both had similar caffeine levels in their systems.According to Dr. Han, “Flies don’t have estrogen, so it’s not a hormonal effect as we typically think of it. That tells us something deeper, maybe genetic or physiological, is going on in the female nervous system.”What Women Need to Know about CaffeineSure, we’re not fruit flies but this research offers insights into how caffeine could be interfering with human behavior and brain function—especially in the hours when our bodies are biologically wired to wind down.For women, the stakes might be even higher. Caffeine doesn’t just interfere with sleep or alertness—it has specific, measurable effects on hormone regulation, metabolism, and even fertility. Research has shown that caffeine:Stays longer in women’s bodies than in men’sIncreases insulin levels more significantly in femalesCan elevate blood pressure in womenDepletes hormone-regulating nutrients and minerals, contributing to hormonal imbalanceCombine that with nighttime consumption—which may already be disrupting circadian rhythm and melatonin production—and you’ve got a recipe for restlessness, decision fatigue, and poor impulse control.Can You Metabolize Caffeine?One of the less talked about aspects of caffeine is how differently people metabolize it. This mostly depends on a gene called CYP1A2, which controls how efficiently your liver processes caffeine. Roughly 90% of people have variations in this gene that slow down caffeine metabolism. That means caffeine lingers in your system, overstimulating your nervous system long after your last sip.For women, this matters even more. The CYP1A2 gene also plays a role in estrogen metabolism. If you’re not breaking down caffeine efficiently, chances are you're also not metabolizing estrogen properly, which can trigger or worsen conditions like:PCOSFibroidsEndometriosisEstrogen dominanceFertility strugglesAnd according to a 2006 study, women with this genetic variation who consume more than two cups of coffee daily are at a higher risk of heart attacks.Symptoms You Might Be Overdoing It on CaffeineYou don’t need a genetic test to spot signs of hormone imbalance. If you're experiencing any of these symptoms, your caffeine habit might be making things worse:Irregular periods or painful crampsChronic fatigue or low energyMood swings, anxiety, or cyclical depressionAcne and bloatingSugar cravings that feel impossible to resistDifficulty losing weight despite exercisingLow libido or persistent PMSCyclical migrainesFor women navigating hormonal shifts—whether due to age, stress, lifestyle, or health conditions—cutting back on caffeine (especially at night) could offer a surprisingly big payoff.What This Means for Night Owls and Shift Workers?Healthcare professionals, emergency responders, military personnel, hospitality workers, and night-shift employees often rely on caffeine to stay alert during long, demanding hours. But this new study raises concerns about how caffeine might be affecting their judgment and performance—especially among women.Impulsivity doesn’t just show up as erratic behavior. It can affect everything from decision-making and reaction time to interpersonal interactions and risk-taking behavior. For people in high-stakes jobs, that’s not just a personal concern—it’s a public safety issue.Should You Ditch the Nightcap Coffee?That depends on your body, your habits, and your goals. But here’s what the evidence points to:If you’re a woman dealing with hormone-related health issues, caffeine may be doing more harm than good—especially at night.If you’re struggling with poor sleep, anxiety, or mood swings, caffeine could be amplifying those issues.If you rely on late-night coffee for focus, be aware that it might come with trade-offs: less self-control, poor decision-making, and more stress on your nervous system.There’s no one-size-fits-all rule, but the more you understand your body’s relationship with caffeine, the more intentional you can be with your intake.The UTEP study may have started with fruit flies, but the insights it offers go far beyond the lab. Nighttime caffeine consumption isn’t just about alertness—it’s tied to how our brains function, how our hormones balance, and how we make decisions under pressure. And for women, who already face a complex landscape of hormonal and physiological shifts, the risks appear to be magnified.If you’re someone who’s reaching for coffee after dark, it may be time to tune into how it’s actually making you feel—and whether that jolt of energy is worth the ripple effect on your body and mind.

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If you’ve ever ditched regular soda for the diet version thinking you were making a smart health choice, a new study may have you reconsidering. According to research from Australia and the Netherlands, people who drank just one artificially sweetened beverage a day were found to have a 38% higher risk of developing type 2 diabetes.

That’s not a typo—38% and in a plot twist that’ll make sugar seem less sinister, this risk is actually higher than the 23% increased risk found among people who drank sugar-sweetened beverages.

Isn’t “zero sugar” supposed to mean “zero problem”? Not quite. Let’s unpack the science—and why public health experts are now urging people to rethink their relationship with artificially sweetened drinks.

What the Study Revealed: Artificial Sweeteners May Be Playing a Long Game with Your Metabolism

The study, recently published in Diabetes &amp; Metabolism, analyzed over 36,000 Australians aged 40 to 69. Researchers tracked their health and dietary habits—including beverage choices—for nearly 14 years as part of the long-running Melbourne Collaborative Cohort Study (Health 2020).

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Participants who reported drinking one or more diet sodas daily showed a significantly higher risk of developing type 2 diabetes compared to those who rarely or never consumed such drinks but here’s what really caught scientists’ attention:

Even after adjusting for body weight, the diabetes risk associated with artificial sweeteners remained stubbornly high. This means it wasn’t just about being overweight or obese. Something else—something more subtle—was likely happening on a biological level.

<h2>Isn’t Diet Soda Supposed to Help Prevent Diabetes?</h2>

That was the idea, artificial sweeteners—like aspartame, saccharin, and sucralose—were designed as sugar substitutes to help people control their calorie intake and blood sugar levels. They’re found in everything from “diet” sodas to “sugar-free” yogurts, energy drinks, and chewing gum.

Professor Barbora de Courten, one of the study’s lead researchers, put it bluntly:

“Artificial sweeteners are often recommended to people at risk of diabetes as a healthier alternative, but our results suggest they may pose their own health risks.”

So what could be causing this? Scientists aren’t entirely sure yet, but a few mechanisms are under investigation.

<h2>Why Your Body’s Metabolic Control Center Might Be Getting Confused?</h2>

One theory is that artificial sweeteners interfere with gut bacteria, which play a major role in digestion, metabolism, and insulin sensitivity. By altering the microbiome, sweeteners may be causing glucose intolerance—even in people who aren’t gaining weight.

There’s also research suggesting that certain sweeteners, like aspartame, might trigger an insulin response similar to sugar, essentially confusing the body’s hormonal signals. It’s as if your system is preparing to process real sugar and gets caught off guard when nothing arrives.

This mismatch may contribute to insulin resistance, the key feature of type 2 diabetes.

Now, before you dump every diet drink in your fridge, it’s important to note that the study doesn’t prove causation. Researchers didn’t find that diet soda causes diabetes, but rather that a strong and consistent association exists. Other lifestyle factors—diet, exercise, genetics—could also be contributing.

Still, the fact that the association held even after controlling for body weight and other variables gives weight to the concern. And this isn’t the first time artificial sweeteners have come under scrutiny.

Previous studies in Europe and North America have flagged potential links between sweeteners and heart disease, stroke, brain function issues, and now, type 2 diabetes.

Over 500 million people worldwide are currently living with type 2 diabetes. In Australia alone, 1.3 million people have been diagnosed—and the number is rising. It’s no longer just a “middle-aged issue.” More young adults and even teens are developing the condition.

Type 2 diabetes is a chronic condition in which the body either becomes resistant to insulin or doesn’t produce enough of it. The result? Blood sugar levels rise and stay high over time, eventually damaging organs like the heart, kidneys, and eyes.

According to Diabetes Australia, unmanaged diabetes can lead to kidney failure, vision loss, nerve damage, and increased risk of heart attack or stroke.

Here’s the hard truth: there are no shortcuts when it comes to health. Artificial sweeteners may be calorie-free, but they aren’t consequence-free.

Mr. Hussen Kabthymer, a co-author of the study, said, “Drinking one or more of these beverages each day – whether sweetened with sugar or artificial substitutes – was linked to a significantly higher chance of developing type 2 diabetes.”

In other words, just because it says “zero sugar” doesn’t mean it’s harmless. Many of these drinks are aggressively marketed as healthy alternatives. Their packaging screams “light,” “smart,” or “clean”—when in fact, they may be doing quiet damage over years.

The unsung hero in this story? Plain water. Hydrating, calorie-free, and definitely not known to spike insulin or confuse your gut bacteria. If plain water feels too boring, try:

<ul><li>Sparkling water with a squeeze of lemon or orange</li><li>Unsweetened herbal teas</li><li>Infused water with slices of cucumber, mint, or berries</li></ul>

Just make sure what you’re sipping isn’t hiding artificial sweeteners under names like acesulfame potassium, sucralose, erythritol, or stevia extract.

The study may not spell the end of artificial sweeteners, but it certainly calls for a reexamination of their role in public health guidelines. Public health policy has long promoted these products as a better option for people managing weight or blood sugar. But as more evidence emerges, that message may need an update especially for populations already vulnerable to metabolic disorders.

Until then, if you're reaching for a daily diet soda thinking you're playing it safe, you may want to reconsider. Your pancreas and your future self might thank you.

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gut microbiome and sweeteners

diabetes prevention tips

If you’ve ever ditched regular soda for the diet version thinking you were making a smart health choice, a new study may have you reconsidering. According to research from Australia and the Netherlands, people who drank just one artificially sweetened beverage a day were found to have a 38% higher risk of developing type 2 diabetes.That’s not a typo—38% and in a plot twist that’ll make sugar seem less sinister, this risk is actually higher than the 23% increased risk found among people who drank sugar-sweetened beverages.Isn’t “zero sugar” supposed to mean “zero problem”? Not quite. Let’s unpack the science—and why public health experts are now urging people to rethink their relationship with artificially sweetened drinks.What the Study Revealed: Artificial Sweeteners May Be Playing a Long Game with Your MetabolismThe study, recently published in Diabetes & Metabolism, analyzed over 36,000 Australians aged 40 to 69. Researchers tracked their health and dietary habits—including beverage choices—for nearly 14 years as part of the long-running Melbourne Collaborative Cohort Study (Health 2020).Also Read: What is Glioma? Walking Dead Actress Kelly Mack Dies at 33 After Battling Rare Brain CancerParticipants who reported drinking one or more diet sodas daily showed a significantly higher risk of developing type 2 diabetes compared to those who rarely or never consumed such drinks but here’s what really caught scientists’ attention:Even after adjusting for body weight, the diabetes risk associated with artificial sweeteners remained stubbornly high. This means it wasn’t just about being overweight or obese. Something else—something more subtle—was likely happening on a biological level.Isn’t Diet Soda Supposed to Help Prevent Diabetes?That was the idea, artificial sweeteners—like aspartame, saccharin, and sucralose—were designed as sugar substitutes to help people control their calorie intake and blood sugar levels. They’re found in everything from “diet” sodas to “sugar-free” yogurts, energy drinks, and chewing gum.Professor Barbora de Courten, one of the study’s lead researchers, put it bluntly:“Artificial sweeteners are often recommended to people at risk of diabetes as a healthier alternative, but our results suggest they may pose their own health risks.”So what could be causing this? Scientists aren’t entirely sure yet, but a few mechanisms are under investigation.Why Your Body’s Metabolic Control Center Might Be Getting Confused?One theory is that artificial sweeteners interfere with gut bacteria, which play a major role in digestion, metabolism, and insulin sensitivity. By altering the microbiome, sweeteners may be causing glucose intolerance—even in people who aren’t gaining weight.There’s also research suggesting that certain sweeteners, like aspartame, might trigger an insulin response similar to sugar, essentially confusing the body’s hormonal signals. It’s as if your system is preparing to process real sugar and gets caught off guard when nothing arrives.This mismatch may contribute to insulin resistance, the key feature of type 2 diabetes.Now, before you dump every diet drink in your fridge, it’s important to note that the study doesn’t prove causation. Researchers didn’t find that diet soda causes diabetes, but rather that a strong and consistent association exists. Other lifestyle factors—diet, exercise, genetics—could also be contributing.Still, the fact that the association held even after controlling for body weight and other variables gives weight to the concern. And this isn’t the first time artificial sweeteners have come under scrutiny.Previous studies in Europe and North America have flagged potential links between sweeteners and heart disease, stroke, brain function issues, and now, type 2 diabetes.What is Type 2 Diabetes?Over 500 million people worldwide are currently living with type 2 diabetes. In Australia alone, 1.3 million people have been diagnosed—and the number is rising. It’s no longer just a “middle-aged issue.” More young adults and even teens are developing the condition.Type 2 diabetes is a chronic condition in which the body either becomes resistant to insulin or doesn’t produce enough of it. The result? Blood sugar levels rise and stay high over time, eventually damaging organs like the heart, kidneys, and eyes.According to Diabetes Australia, unmanaged diabetes can lead to kidney failure, vision loss, nerve damage, and increased risk of heart attack or stroke.Should You Give Up Diet Drinks?Here’s the hard truth: there are no shortcuts when it comes to health. Artificial sweeteners may be calorie-free, but they aren’t consequence-free.Mr. Hussen Kabthymer, a co-author of the study, said, “Drinking one or more of these beverages each day – whether sweetened with sugar or artificial substitutes – was linked to a significantly higher chance of developing type 2 diabetes.”In other words, just because it says “zero sugar” doesn’t mean it’s harmless. Many of these drinks are aggressively marketed as healthy alternatives. Their packaging screams “light,” “smart,” or “clean”—when in fact, they may be doing quiet damage over years.What Should You Drink Instead?The unsung hero in this story? Plain water. Hydrating, calorie-free, and definitely not known to spike insulin or confuse your gut bacteria. If plain water feels too boring, try:Sparkling water with a squeeze of lemon or orangeUnsweetened herbal teasInfused water with slices of cucumber, mint, or berriesJust make sure what you’re sipping isn’t hiding artificial sweeteners under names like acesulfame potassium, sucralose, erythritol, or stevia extract.The study may not spell the end of artificial sweeteners, but it certainly calls for a reexamination of their role in public health guidelines. Public health policy has long promoted these products as a better option for people managing weight or blood sugar. But as more evidence emerges, that message may need an update especially for populations already vulnerable to metabolic disorders.Until then, if you're reaching for a daily diet soda thinking you're playing it safe, you may want to reconsider. Your pancreas and your future self might thank you.

Ishita Roy

Health News

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<span>Vitamin B6</span>, commonly found in foods like bananas, chickpeas, and poultry, is essential for brain development, immune function, and metabolism. However, increasingly, doctors are seeing a disturbing trend: more Australians are unknowingly suffering nerve damage, migraines, and other serious symptoms after regularly consuming high doses of synthetic vitamin B6, often through energy drinks, multivitamins, and protein powders.

Energy drinks like Red Bull, Monster, Mother, and BSC Energy are under scrutiny for containing significantly more B6 than what’s recommended in a healthy diet. 

A standard 250ml can of Red Bull contains 5mg of B6, nearly four times the recommended daily intake of 1.3–1.7mg for adults. BSC Energy's 500ml can goes even further with 10mg of B6, the legal upper limit set by Food Standards Australia New Zealand (FSANZ).

And while a single can won’t push most people into dangerous territory, doctors warn it's the accumulation that matters.

<h4>“It’s Not Just One Product”</h4>

“There’s no good reason why energy drinks need to have six times the recommended daily intake of B6 in them,” says Alexandra Jones from the George Institute for Global Health, as reported in ABC News. She points out that people often consume these drinks alongside other B6 sources, like breakfast cereals, magnesium tablets, multivitamins, and fortified protein powders, increasing their total intake exponentially.

Pathology labs have reported over 2,700 probable cases of B6 toxicity in Australia just this year, with most cases linked to stacked consumption of various B6-containing products.

Dr Terri-Lynne South, a GP and dietitian, as reported by ABC News, believes these numbers are just the tip of the iceberg. “If an <span>energy drink</span> were sold as a vitamin supplement with 10mg of B6, it would require a warning label,” she points out. Yet many energy drinks bypass this by marketing themselves as beverages, not therapeutic goods.

<h4>Case Study: Blackmores and the Warning Signs Ignored</h4>

This isn’t the first time vitamin B6 has come under fire. In 2022, Australian supplement giant Blackmores faced mounting criticism, and now a class action investigation, over several of its products allegedly containing dangerously high levels of B6. Health and Me had also previously <a href="https://www.healthandme.com/nutrition/over-the-counter-vitamin-b6-linked-to-nerve-damage-hundreds-join-class-action-in-australia-article-152315681" data-type="tilCustomLink">reported </a>on the same.

<strong>ALSO READ: <a href="https://www.healthandme.com/nutrition/over-the-counter-vitamin-b6-linked-to-nerve-damage-hundreds-join-class-action-in-australia-article-152315681" data-type="tilCustomLink">Over-the-Counter Vitamin B6 Linked To Nerve Damage: Hundreds Join Class Action In Australia</a></strong>

Penny Thompson, a 61-year-old from Wollongong, is one of hundreds who reported alarming symptoms, from numbness in the limbs to a paralyzed vocal cord, after prolonged supplement use. “I could not speak, I had to leave my teaching job. My feet felt like they were being stabbed,” she shared with The Sydney Morning Herald.

Vitamin B6, commonly found in foods like bananas, chickpeas, and poultry, is essential for brain development, immune function, and metabolism. However, increasingly, doctors are seeing a disturbing trend: more Australians are unknowingly suffering nerve damage, migraines, and other serious symptoms after regularly consuming high doses of synthetic vitamin B6, often through energy drinks, multivitamins, and protein powders.Energy drinks like Red Bull, Monster, Mother, and BSC Energy are under scrutiny for containing significantly more B6 than what’s recommended in a healthy diet. A standard 250ml can of Red Bull contains 5mg of B6, nearly four times the recommended daily intake of 1.3–1.7mg for adults. BSC Energy's 500ml can goes even further with 10mg of B6, the legal upper limit set by Food Standards Australia New Zealand (FSANZ).And while a single can won’t push most people into dangerous territory, doctors warn it's the accumulation that matters.“It’s Not Just One Product”“There’s no good reason why energy drinks need to have six times the recommended daily intake of B6 in them,” says Alexandra Jones from the George Institute for Global Health, as reported in ABC News. She points out that people often consume these drinks alongside other B6 sources, like breakfast cereals, magnesium tablets, multivitamins, and fortified protein powders, increasing their total intake exponentially.Pathology labs have reported over 2,700 probable cases of B6 toxicity in Australia just this year, with most cases linked to stacked consumption of various B6-containing products.Dr Terri-Lynne South, a GP and dietitian, as reported by ABC News, believes these numbers are just the tip of the iceberg. “If an energy drink were sold as a vitamin supplement with 10mg of B6, it would require a warning label,” she points out. Yet many energy drinks bypass this by marketing themselves as beverages, not therapeutic goods.Case Study: Blackmores and the Warning Signs IgnoredThis isn’t the first time vitamin B6 has come under fire. In 2022, Australian supplement giant Blackmores faced mounting criticism, and now a class action investigation, over several of its products allegedly containing dangerously high levels of B6. Health and Me had also previously reported on the same.ALSO READ: Over-the-Counter Vitamin B6 Linked To Nerve Damage: Hundreds Join Class Action In AustraliaPenny Thompson, a 61-year-old from Wollongong, is one of hundreds who reported alarming symptoms, from numbness in the limbs to a paralyzed vocal cord, after prolonged supplement use. “I could not speak, I had to leave my teaching job. My feet felt like they were being stabbed,” she shared with The Sydney Morning Herald.Despite halting her supplement intake, Penny's symptoms have persisted for years. Her case is now part of a growing legal investigation that may change how supplements and energy drinks are regulated across the country.What B6 Toxicity Looks LikePeripheral neuropathy, damage to nerves outside the brain and spinal cord, is the most common result of B6 toxicity. Symptoms may include:Burning or tingling in the hands and feetNumbness and muscle weaknessHeadaches and dizzinessDifficulty walking or balance issuesGut pain or nauseaThese symptoms often develop slowly and are misdiagnosed, delaying treatment and increasing long-term damage.One man, known as Matthew, began drinking Berocca daily for an energy boost. He later developed extreme burning sensations and nerve pain. His blood tests revealed nearly three times the toxic threshold of B6. “I thought it was just vitamins… I never thought you could poison yourself with it,” he said.READ MORE: Can Vitamin B6 Deficiency Cause Seizures?Are Energy Drinks the New Health Hazard?With B6 levels in food and drinks going largely unchecked for cumulative risk, experts argue that regulators are lagging behind consumer trends.The Therapeutic Goods Administration (TGA) recently recommended that supplements containing over 50mg of B6 be moved behind pharmacy counters. They’ve also suggested FSANZ re-evaluate the 10mg B6 limit in energy drinks, considering the cumulative exposure from various products.Still, many in the medical field believe this isn’t enough.Dr South believes clearer labelling, stronger warnings, and public education are key: “People are inadvertently overdosing… and now we’re starting to see the consequences.”Energy, at What Cost?While energy drinks and supplements are often marketed as wellness products, promising more energy, better focus, or immune boosts, their health halo is cracking. The case of B6 toxicity reveals a darker reality: sometimes, more isn’t better.For healthy individuals without a diagnosed deficiency, experts recommend getting B6 naturally from a balanced diet. Supplements, whether in pill or energy drink form, should be taken only under medical guidance.Until then, that afternoon pick-me-up may not be as harmless as it seems.