By Zainab Mukhtar Madigawa
Many people neglect to drink water consistently. It is not uncommon for individuals to consume water one day and completely ignore it the next, often replacing it with less hydrating alternatives. This irregular intake, though overlooked, contributes significantly to various health problems, ranging from fatigue and headaches to more serious complications related to kidney and digestive functions.
Water is a fundamental human need essential for survival, health, and dignity. Every person requires clean and safe water for drinking, cooking, hygiene, and sanitation. Without access to sufficient water, communities face serious health risks, including disease and dehydration. Recognized as a basic human right by the United Nations, access to clean water is critical for sustainable development and overall well-being. the human body is about 60% water—a statistic that underscores just how critical hydration is for health.
Water is essential for daily health because it supports nearly every function in the body. It helps regulate temperature, aids digestion, transports nutrients, cushions joints, and removes waste through urine and sweat. Staying hydrated improves energy levels, brain function, and physical performance. Even mild dehydration can lead to fatigue, headaches, and reduced concentration.
According to Ministry of health emphasize that drinking enough water every day is crucial for health, preventing dehydration, regulating body temperature, and aiding in digestion and waste removal. The recommended amount varies but generally falls between 1.5 to 2 liters (8 cups) for adults, though increased needs exist for pregnant individuals, the elderly, those in hot climates, and during physical activity.
‘’Why drinking water everyday is important to us’’
Dr Hussain states the beneficial impact of drinking water everyday.’’ It help prevent kidney stones and urinary tract infections (UTIs). Staying hydrated also helps your kidneys get rid of toxins and waste from your body. Water ensures that your blood is just the right consistency to carry oxygen- and nutrient-rich blood to the areas that need it, including your brain, heart, kidneys and muscles.’’
Also,’’drinking H2O can be just as effective as expensive anti-aging creams and lotions when it comes to keeping it clear and wrinkle-free. It can also stave off certain skin disorders. Water keeps your mouth clean and lowers your risk for tooth decay, that’s why it’s so important to drink enough water every day,” states Dr. Hussain.
A doctor at Gatewell hospital,Dr adama İbrahim jibril said’’water is the main component of the body,making about 70% of the body weight,the body uses water for nearly every function,for example it removes waste through urine,sweat, and bowel movement.It also carry nutrients and oxygen to the cell.Essentially,every single cell,tissue,and organ in the body needs water to work properly,she emphasized.
Risk of dehydration
Dr adama said,’’not drinking enough water leads to dehydration, which can have many negative effects on the body’’
1.Fatigue and low energy: Even mild dehydration can make one feel tired and sluggish.
2.Headaches and dizziness: Dehydration can affect the brain function, causing headaches and a feeling of being lightheaded.
3.Reduced physical and mental performance: Dehydration can impact one’s athletic abilities and the ability to concentrate, focus, and remember things.
4.Serious health issues: Chronic dehydration can lead to more severe problems over time, such as urinary tract infections, kidney stones, and even kidney failure. She states
How much water do you really need?
To determine how much water you need, Dr. Hussain suggests considering these four factors:
Activity level. If you work out a lot or are moving all day long, drink more water to compensate for what you lose through sweating
Location. If you find yourself in a warmer climate or at higher altitudes, you’ll want to increase your fluid intake due to your body’s increased water loss through increased sweating and respiration
Metabolism. If you have a speedy metabolism and your body seems to need more fuel to keep its engines revved, it’s a good idea to down an extra glass (or two) of water during the day.
Size. The more you weigh, the more water your body tends to need.
‘’A good way to tell if one is getting enough water is to check one’s urine—it should be a pale yellow or colorless. If it’s dark yellow, one likely needs to drink more.’’ She said.
The Academy of Nutrition and Dietetics recommends sipping down the following for daily fluid intake:
* 100 ounces/12.5 cups (3.1 liters) for men.
* 73 ounces/9 cups (2.1 liters) for women.
But consider those numbers a starting point. Your size, metabolism, location, diet, physical activity and health all factor into how much water you need to drink per day, says family medicine specialist Saadia Hussain, MD.
So, what’s the best way to make sure you’re drinking enough water without getting out measuring cups? Try to focus on sipping water regularly throughout the day, Dr. Hussain suggests.
“Staying hydrated is one of the most important things you can do for your overall health,” says Dr. Hussain. “It’s an easy way to help your body run like it should.”
Personal testimonies
A pregnant woman named Zubaidah Ahmad resident of Hotoro said ‘’drinking water is important for the health of a pregnant woman and her unborn child. Therefore, I advise women to drink water every day for their well-being.”
An elderly man Malam Mudi, a resident of Sharada neighborhood said “I have been diagnosed with liver disease. Doctors informed me that the cause of the illness was my previous habit of not drinking enough water.i could go a whole day without drinking even a drop of water, and now I am suffering from the illness” at last,he advised people to drink water regularly because it is very beneficial to the body.
Daily water intake is essential to maintaining optimal health and well-being. Water plays a vital role in nearly every bodily function — from regulating body temperature and supporting digestion to boosting energy levels and improving cognitive performance. Even mild dehydration can affect concentration, mood, and physical endurance.
Consistently drinking enough water each day helps to flush out toxins, support immune health, and maintain clear, healthy skin. It also promotes proper joint lubrication, nutrient absorption, and metabolic balance. For those focused on wellness, hydration is one of the most effective and accessible habits to adopt.
Making hydration a daily priority doesn’t require major effort. Simple habits such as starting the day with a glass of water, carrying a refillable bottle, or setting reminders can make a lasting difference.
Your next glass of water could be the simplest step toward better health. Make it a habit—your body will thank you.
