We live in an era that is obsessed with wellness. Through the promises of health advice, self-improvement rituals, and lifestyle changes supposedly backed by science, it’s very easy to get swept up in following a “healthier” lifestyle. However, not all “healthy” habits are as beneficial as they seem. Here are eight commonly accepted “healthy” habits that, according to research, may be slowly undermining your well-being—and what you should do instead.

1. Drinking excessive amounts of water

We’ve all heard the rule: “Drink eight glasses of water a day.” However, for many, this turns into an ongoing obsession with hydration, resulting in lugging around liters of water and tracking every sip.

The problem: Overhydration, or water intoxication, can dilute sodium levels in the blood, leading to a dangerous condition called hyponatremia. This condition can cause nausea, confusion, seizures, and even death in severe cases. A study in the New England Journal of Medicine during the 2002 Boston Marathon found that nearly 13% of runners suffered from hyponatremia due to excessive water intake.

What to do instead: Drink when you’re thirsty. Your body is an excellent regulator of hydration levels. Unless you’re in extreme heat or doing intense exercise, your thirst is a reliable guide.

2. Constant use of hand sanitizer

In the COVID-19 era, hand sanitizers became the norm. However, overusing them has its downsides.

The problem: Excessive use of alcohol-based sanitizers can damage the skin’s natural microbiome, causing dryness, cracking, and increased vulnerability to harmful bacteria. Furthermore, studies published in Emerging Infectious Diseases warn that some bacteria may develop resistance to common sanitizer ingredients like triclosan.

What to do instead: Wash with soap and water whenever possible, and avoid sanitizers with antibacterial additives.

3. Eating only low-fat foods

Low-fat products like yogurts, puddings, savory snacks, and others became popular after the dietary fat scare of the 1980s. However, fats aren’t as bad as they were once made out to be.

The problem: Many low-fat products compensate for taste with sugar and artificial additives, contributing to insulin resistance, weight gain, and metabolic disorders. A 2017 study in The Lancet found that high carbohydrate intake—not fat—was associated with higher mortality risk.

What to do instead: Choose whole, unprocessed foods that contain healthy fats, such as avocados, nuts, seeds, and olive oil. Full-fat dairy products, when consumed in moderation, have also been linked to a lower risk of obesity.

4. Obsessing over cardio exercises

Cardio workouts are great—they burn calories, boost heart health, and elevate mood. However, overdoing it can backfire.

The problem: Excessive cardio without rest can lead to chronic inflammation, elevated cortisol (the stress hormone), and loss of muscle mass. A 2012 study in Mayo Clinic Proceedings found that marathon runners and long-distance cyclists had more coronary plaque buildup than their moderately active peers.

What to do instead: Diversify your exercise routine. Incorporate strength training, rest days, and activities like yoga or walking to balance stress and recovery.

5. Oversleeping

While chronic sleep deprivation is a known health hazard, oversleeping isn’t harmless either.

The problem: Regularly sleeping more than 9–10 hours per night is associated with a higher risk of depression, heart disease, obesity, and diabetes. According to research from Harvard Medical School, prolonged sleep duration may reflect underlying health problems—and may worsen them.

What to do instead: Aim for 7–9 hours of quality sleep each night. If you constantly feel the need to oversleep, it may be worth investigating potential sleep disorders or other health issues with a doctor.

6. Juice and smoothie detoxes

Juices are marketed as a quick fix for detoxing the body and kickstarting weight loss. But do they really do what you think?

The problem: Most juices remove fiber and contain sugar—even natural fructose—which can spike blood sugar levels. Furthermore, “detoxing” is largely a myth: your liver and kidneys already do a great job of detoxifying your body. A 2015 study in the Journal of Human Nutrition and Dietetics found no scientific evidence that juice cleanses offer real detox benefits.

What to do instead: Eat whole fruits and vegetables. If you enjoy smoothies, add protein, fats, and fiber to balance the glycemic load.

7. Constant snacking

It’s often recommended to eat frequently throughout the day to keep blood sugar stable and avoid overeating. However, this may not be as helpful as once believed.

The problem: Frequent eating doesn’t allow insulin levels to drop, contributing to insulin resistance and fat storage. Additionally, many snacks are ultra-processed and high in calories, even if marketed as “healthy.” A 2020 study in Cell Metabolism found that time-restricted eating—consuming all meals within a 10-hour window—improved metabolic health and reduced inflammation, even without cutting calories.

What to do instead: Stick to three balanced meals or try intermittent fasting strategies if they suit you. Give your digestive system time to rest between meals.

8. Excessive use of supplements

Taking daily multivitamins seems like a responsible move, and high doses of vitamin D or iron are often self-prescribed. However, the supplement industry is largely unregulated—and more isn’t always better.

The problem: Excessive supplementation can lead to toxicity. For example, too much vitamin A can cause liver damage, while high iron doses are linked to oxidative stress. A meta-analysis in JAMA (2012) showed that some supplements—especially vitamin E and beta-carotene—may even increase mortality risk when taken in large amounts.

What to do instead: Focus on getting nutrients from food. Take supplements only under medical supervision, ideally based on blood test results.