Trusted Health Information, Backed by Real Doctors

A general guideline is to drink approximately 30 to 35 ml of water per kilogram of body weight daily. For a 70 kg adult, that translates to about 2.1 to 2.5 litres per day. However, requirements increase with physical activity, hot climates, pregnancy, and certain medical conditions. Your urine colour is a practical indicator: pale yellow suggests good hydration, while dark yellow signals you need more fluids.

Early warning signs of diabetes include frequent urination (especially at night), excessive thirst, unexplained weight loss, persistent fatigue, blurred vision, slow-healing wounds, and tingling or numbness in hands and feet. If you experience two or more of these symptoms consistently, consult a doctor and get your fasting blood glucose and HbA1c levels tested.

Focus on foods rich in Vitamin C (citrus fruits, bell peppers, amla), Vitamin D (sunlight exposure, fortified foods, fatty fish), Zinc (pumpkin seeds, chickpeas, nuts), and probiotics (yoghurt, fermented vegetables). Include turmeric and ginger regularly for their anti-inflammatory properties. Getting 7 to 8 hours of quality sleep and managing stress are equally important for immune function.

Sleeping on your back with a pillow under your knees reduces spinal pressure and is generally considered the best position for back pain. Side sleepers should place a pillow between their knees to maintain spinal alignment. Avoid sleeping on your stomach as it forces your neck into an unnatural twist and increases lower back strain. A medium-firm mattress typically provides the best support for back pain sufferers.

Seek medical attention if your headache is sudden and severe (thunderclap headache), accompanies fever and stiff neck, follows a head injury, worsens progressively over days, comes with vision changes or confusion, or if you are over 50 and experiencing a new pattern of headaches. Regular headaches that respond to over-the-counter medication are typically not urgent, but persistent headaches lasting more than 2 weeks deserve a medical evaluation.