Lucknow: Every year on March 22nd, the world pauses to observe World Water Day, a global initiative launched by the United Nations in 1993 to focus attention on the importance of freshwater and advocate for the sustainable management of this essential resource. While the day primarily highlights global issues like water scarcity, climate change, and access to clean drinking water, it also provides the perfect opportunity to reflect on something incredibly simple yet often overlooked in our daily lives…the importance of staying hydrated.
Water is not just a utility—it is the essence of life. From sustaining ecosystems and supporting agriculture to ensuring hygiene and enabling economic development, water is the backbone of human survival and progress. However, even in the 21st century, millions of people across the globe, including many rural and underserved regions in India, struggle for access to clean, safe drinking water.
While World Water Day draws attention to the larger global water crisis, it’s also a time for individuals to reflect on their personal relationship with water—particularly when it comes to hydration. Often, in the hustle of everyday life, many of us forget to drink enough water. We might sip tea, coffee, or sugary drinks, mistaking them for hydration, but nothing can truly replace the pure, clean benefits of water itself.
Our bodies are composed of about 60% water, and almost every function in the body relies on it. Water helps regulate body temperature, lubricate joints, transport nutrients, support digestion, remove waste products through urine and sweat, and maintain healthy skin. Even mild dehydration can affect our cognitive functions, mood, and energy levels. Prolonged or chronic dehydration can lead to headaches, fatigue, poor digestion, constipation, kidney problems, and in extreme cases, serious health risks like heatstroke or urinary tract infections.
Hydration is especially critical for certain groups such as children, elderly individuals, pregnant and lactating women, outdoor workers, and people with chronic illnesses. In rural areas of India, where scorching temperatures and limited access to water are common, these vulnerable groups are often the most affected. Many children go to school without carrying a water bottle, and elders often reduce their fluid intake due to concerns about toilet access or mobility issues. Awareness, therefore, must begin at the grassroots level.
A healthy adult should ideally consume around 2.5 to 3 liters of fluids daily, depending on climate, physical activity, and health status. This doesn’t mean only plain water , fruits & vegetables such as cucumbers, watermelons, oranges, tomatoes, and coconut water are excellent sources of hydration. However, it’s important to limit the intake of caffeinated drinks, packaged juices, and aerated sodas, which may contribute to fluid loss and sugar overload.
Many people wait until they feel thirsty before drinking water, but thirst is actually a late indicator of dehydration. Instead, hydration should be a habit integrated into one’s lifestyle. Simple strategies include starting the day with a glass of water, keeping a reusable bottle nearby, setting reminders on your phone, or sipping water between meals. In schools, hydration awareness sessions can be organized for children, encouraging them to drink water regularly. In workplaces and community centers, clean drinking water stations should be accessible and promoted.
From a public health perspective, especially in a country like India, access to safe drinking water and education around hydration go hand-in-hand. In many rural and slum areas, access to potable water remains a challenge, leading to both dehydration and waterborne illnesses. Initiatives like the Jal Jeevan Mission have made significant strides in improving rural water supply infrastructure, but behavioural change is equally important. Nutritionists, community health workers, and grassroots organizations must continue to spread awareness on the importance of water for both health and dignity.
Climate change adds another dimension to this conversation. With rising global temperatures, increasing water pollution, and the shrinking of freshwater sources, our collective responsibility becomes even more urgent. Conserving water, using it mindfully, protecting our rivers and lakes, and supporting water-harvesting practices are ways in which we, as individuals and communities, can contribute to a water-secure future.
This World Water Day, let’s go beyond just acknowledging the importance of water. Let us take actionable steps—both globally and personally. On a global level, support policies and organizations that work to improve water access and sanitation. On a personal level, begin with your own hydration habits. Ask yourself: have you had enough water today?
Let this day be a reminder, a celebration, and a call to action. In every drop of water lies the story of life, the rhythm of health, and the promise of a better tomorrow. Whether you are a student, a homemaker, a worker in the fields, or an office-goer, staying hydrated is your first and most vital act of self-care.
Raise your glass—not for a toast, but for a commitment to health, sustainability, and harmony through water. Because when we value water, we value life itself.
Ranu Singh
Community Nutritionist
Founder – Nutrition Punch
National Executive Committee Member- IAPEN INDIA
Chief program officer – Community Nutrition Core group IAPEN India
Secretary IAPEN India Lucknow Chapter
Disclaimer – The information provided in this article is for general awareness and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Individuals with specific medical conditions, fluid restrictions, or special hydration needs should consult a registered medical practitioner or a Qualified healthcare provider before making changes to their fluid intake or hydration habits.
