Why drinking more water daily is essential for a healthy life

DDM News

Drinking water regularly is one of the simplest yet most effective steps toward maintaining good health.

According to a recent health feature published by City People Online, water plays a central role in nearly every bodily function.

Diaspora Digital Media (DDM) reports that though water is everywhere, many still neglect their daily hydration needs.

The article reveals that the human body is made up of about 60 percent water.

Similarly, water covers roughly 70 percent of the Earth’s surface, highlighting its abundance and relevance.

Yet, despite its importance, many people do not make water intake a priority in their daily routines.

Doctors and health experts warn that dehydration can impair both physical and mental performance.

Here are 15 key benefits of drinking enough water every day:

1. It lubricates the joints

Joint cartilage, which allows bones to move smoothly, contains up to 80 percent water.

Lack of hydration reduces cartilage’s ability to absorb shock, often resulting in joint pain or stiffness.

2. It forms saliva and mucus

Water is essential in producing saliva and mucus, which keep the mouth, nose, and eyes moist.

Proper moisture in these areas prevents irritation, dryness, and potential infections.

Drinking water also helps in flushing out food particles and bacteria, promoting oral health.

3. It delivers oxygen throughout the body

Blood, which carries oxygen to cells and tissues, is made up of over 90 percent water.

Without enough fluids, oxygen delivery becomes less efficient.

4. It boosts skin health and beauty

Proper hydration improves the skin’s protective barrier and reduces vulnerability to inflammation and dryness.

Well-hydrated skin is healthier, clearer, and more resilient.

5. It cushions the brain, spinal cord, and sensitive tissues

Water helps maintain the structure and function of the brain and spinal cord.

It also supports the production of hormones and neurotransmitters needed for mental clarity and emotional stability.

6. It regulates body temperature

Water stored in the skin surfaces as sweat during heat or exertion, cooling the body as it evaporates.

Insufficient water impairs this function and increases the risk of heat exhaustion.

7. It aids digestion and prevents constipation

Water helps the digestive system process food smoothly.

Lack of hydration can lead to digestive problems, constipation, and increased risk of acid reflux and ulcers.

8. It flushes body waste

Water is necessary for sweating, urination, and bowel movements, which remove waste and toxins from the body.

9. It helps maintain healthy blood pressure

Dehydration thickens the blood and slows circulation, often leading to lower blood pressure and fatigue.

10. It supports clear airways

When dehydrated, the body tightens airways to conserve moisture, worsening asthma and allergic symptoms.

11. It transports nutrients and minerals

Nutrients dissolve in water and are carried to different parts of the body where they are needed.

12. It prevents kidney damage

Kidneys require water to filter waste and regulate fluid levels.

Insufficient intake can result in kidney stones and urinary tract problems.

13. It enhances performance during exercise

Staying hydrated helps maintain energy levels and endurance during physical activities.

Even mild dehydration can impair physical and mental performance.

14. It supports weight loss

Drinking water before meals creates a sense of fullness and reduces overeating.

Replacing sugary drinks with water cuts calories and supports a healthier diet.

15. It reduces the chance of a hangover

Alternating water with alcoholic drinks slows down alcohol absorption and reduces the risk of overconsumption and dehydration.

Sources of water

Some of the body’s water needs come from foods like watermelon, oranges, and spinach.

However, most of it comes from drinking plain water or other healthy beverages.

Even breathing causes the body to lose water, reinforcing the need to drink regularly.

Milk and natural juices also contribute to hydration, but sugary and caffeinated beverages are less ideal.

Recent studies suggest that the diuretic effect of caffeinated drinks is minimal, though moderation is still advised.

Recommended daily intake

The Academy of Nutrition and Dietetics recommends the following daily water intake:

Women: 11.5 cups

Men: 15.5 cups

Children: 5 to 11 cups (depending on age and size)

About 20 percent of daily water comes from food, with the rest from beverages.

Extra water is needed during fever, heatwaves, vomiting, diarrhea, or heavy physical activity.

Do we drink enough?

Data from the Centers for Disease Control and Prevention (CDC) shows most people don’t meet these daily goals.

From 2015 to 2018, adults averaged just 5.5 cups of water daily, while children consumed about 3 cups.

This is far below the recommended intake, especially for men and women.

Lower water intake was more common among:

Young children

Black and Hispanic populations

Individuals in low-income households

People with less education

Older adults

Individuals with underweight or normal weight (compared to those with obesity)

Drinking enough water is vital for nearly every part of your body to function well.

DDM encourages individuals and families to prioritize hydration as a daily health habit.

In a world filled with sugary beverages, making the choice to drink water can improve physical, mental, and emotional well-being.

For Diaspora Digital Media Updates click on Whatsapp, or Telegram. For eyewitness accounts/ reports/ articles, write to: citizenreports@diasporadigitalmedia.com. Follow us on X (Fomerly Twitter) or Facebook