We all know we should do more of this but we do not seem to do it. It is to drink more water. Although there are many people who do drink water as their beverage of choice, many of us others could definitely increase our water intake. But why? You have heard all of these before but here they are again as a reminder.

Water:

- Fuels muscles by transporting oxygen, fat and glucose to keep them working. Muscles contain 75 percent water so a lot of water is required to maintain that level or even more to gain muscle.

- Maintains good blood volume which helps in cushioning and lubricating joints and assists with cardiovascular health.

- Fights sickness. Water assists in lessening congestion and keeps our bodies in good condition which is the first step in preventing many seasonal colds and flus.

- Assists with digestion by allowing hydration in the mouth and saliva glands and moving food through our body.

- Improves skin by hydrating our cells which improves the elasticity and moisture of our skin.

- Helps with weight loss. Water contains zero calories and can help reduce the amount of calories you eat by drinking water twenty minutes before a meal. The water helps you feel fuller.

- Improves the brain. Our brains contain approximately 80 percent water so it must be kept hydrated. Lack of water significantly affects our focus and memory ability.

- Improves mood. The less water we consume, the more irritable and less comfortable we are.

- Is critical for kidneys to do their job of filtering what we put in our bodies. They require a lot of fresh water.

- Acts as an internal coolant by regulating your body temperature and perspiration.

How much should you drink? Every person’s needs are different based on various factors such as diet, activity level and age. However, one recommendation is to calculate half your body weight and drink that amount in ounces of water. Another recommendation is to depend on your thirst to determine your water intake.

Other sources of water include many fruits and vegetables. Grapefruit, cantaloupe and peaches contain 88 percent or higher. Zucchini, radish and celery contain 95 percent water. Adding slices of citrus fruits, cucumbers or the others mentioned above in your water may help curb your craving for the high calorie beverages. Herbs such as mint, lavender and rosemary are also great flavor enhancers.

Treat your body like a plant and give it plenty of water to grow and be healthy.

Additional information is available by contacting Janell at the Chouteau County Extension Office at 622-3036, janellb@montana.edu or in the Chouteau County Courthouse at 1308 Franklin St in Fort Benton.

Follow us on Facebook @ChouteauCountyExtension to keep up to date on what is happening in Chouteau County Extension and 4-H.

Montana State University, US Department of Agriculture and Montana Counties Cooperating. MSU Extension is an equal opportunity/affirmative action provider of educational outreach.