DRINKING WATER is vital for maintaining overall health. It supports joint lubrication, oxygen delivery, kidney function, and more.
Water covers around 60% of the human body and 70% of the Earth’s surface. Yet many people don’t prioritise drinking enough water daily.
Why Our Body Needs Water
- Lubricates the Joints
Cartilage in the joints and spinal disks contains 80% water. Long-term dehydration reduces shock absorption, leading to joint pain. - Forms Saliva and Mucus
Saliva aids digestion and keeps the mouth, nose, and eyes moist. When consumed instead of sugary drinks, water also reduces tooth decay. - Delivers Oxygen Throughout the Body
Blood is 90% water, carrying oxygen to different body parts. - Boosts Skin Health
Hydration strengthens the skin barrier, preventing dryness and irritation, especially in ageing skin. - Cushions the Brain, Spinal Cord, and Other Tissues
Dehydration affects brain function, hormone production, and cognitive ability. - Regulates Body Temperature
Water stored in the middle layers of the skin is released as sweat, cooling the body. Dehydration increases heat stress and physical strain. - Aids Digestion
Water keeps the digestive system running smoothly, preventing constipation, acidity, and ulcers. - Flushes Out Waste
Sweating, urination, and bowel movements all require water to eliminate toxins. - Maintains Blood Pressure
Dehydration thickens the blood, which lowers blood pressure and circulation efficiency. - Supports the Airways
The body restricts airways during dehydration, worsening asthma and allergies. - Helps Absorb Nutrients
Minerals and nutrients dissolve in water, making absorption easier. - Prevents Kidney Damage
The kidneys regulate body fluids, and inadequate water intake increases the risk of kidney stones. - Enhances Exercise Performance
Hydration improves endurance, and dehydration reduces performance in activities over 30 minutes. - Supports Weight Loss
Drinking water before meals promotes fullness, reducing overeating. Choosing water over soda also lowers caloric intake. - Reduces Hangovers
Alternating alcohol with water helps prevent dehydration and reduces hangover severity.
Sources of Water
Water is found in fruits, vegetables, and beverages, but plain drinking water is best. Milk and juice help hydrate, while caffeinated and alcoholic drinks contribute less effectively.
How Much Water Should You Drink?
According to the Academy of Nutrition and Dietetics, daily intake should be:
- Women: 11.5 cups
- Men: 15.5 cups
- Children: 5–11 cups (depending on age)
About 20% of hydration comes from food and needs increase during illness, hot weather, or exercise.
Are We Drinking Enough Water?
The CDC reports that between 2015–2018, the average daily water intake in the U.S. was:
- Children: 23 oz (~3 cups)
- Adults: 44 oz (~5.5 cups)
This is far below recommendations, with lower intake found in:
- Younger children & older adults
- Black & Hispanic populations
- Lower-income households
Frequently Asked Questions
How much water should a person drink daily?
The recommended intake is:
- Women: 2.7 liters (11.5 cups)
- Men: 3.6 litres (15.5 cups)
- Children: 1–2 litres (5+ cups, based on age)
Can you drink too much water?
Excessive water intake can cause water intoxication. A 2021 study suggests consuming 5.3 litres in four hours can be dangerous.
Summary
Drinking water supports joints, digestion, brain function, temperature regulation, kidney health, and weight management. Adults should aim for 11.5–15.5 cups daily, with increased intake during illness, heat, or exercise. Many people, particularly children, older adults, and lower-income groups, fall short of recommended levels.
