Water has been used for centuries for cleaning, cleansing and purifying. Over time there would have been no irrigation or transportation without water. Many cultures embrace water for social and religious rituals. Water even appeals to the senses, whether it’s the sight and smell of a body of water or rain in the desert, the energy of a cold shower, a glass of water on a hot day, or the bliss of a hot bath, water is part of life. No doubt water is a vital element of our lives and should be cherished. Without it no living thing could survive.

Did you know that our bodies are made up of about 50% to 70% water and that your blood is 90% water? Every cell, tissue and organ in your body requires water to thrive. So, grab a glass of water and read along. As we continue to battle the summer heat it is important to drink enough water every day. Why not make it this week’s intention to hydrate yourself?

There is not a one-size-fits-all when it comes to the amount of water to consume, but experts recommend at least four to six cups a day for most healthy adults. Some things I do to stay hydrated is to drink a glass of water first thing in the morning, snack on water-rich foods like cucumbers, tomatoes, watermelon and strawberries and make a conscious effort to drink a minimum of one glass of water every time I sit down to a meal. Drinking a glass of water first thing in the morning on an empty stomach has some amazing benefits from flushing toxins from your body to increasing your energy level.

One of the biggest reasons why I drink water is that it lubricates my joints. The cartilage found in your joints and the discs of your spine contain 80 percent water. Dehydration can easily lead to joint pain, and I know my spine will sometimes ache if I don’t drink enough water. Another reason to drink water is for your digestion because low water intake is associated with constipation.

As you become more mindful of your water intake, why not evaluate what you are feeding yourself daily? While I am not a nutritionist, I know from personal experience that food is medicine for my body. We really are what we eat. I know this may sound corny, but the more fruits and vegetables I eat, the better I feel. One of every five deaths across the globe is attributable to suboptimal diet, more than any other risk factor, including tobacco.

Perhaps consider water-rich foods to help you stay hydrated. One of my favorites is cucumbers sprinkled with salt and pepper with a dash of balsamic vinegar. Consider cucumbers a jackpot water staple because they have one of the highest water contents — plus, they are low in calories!

Other water-rich foods include carrots, zucchini, celery, tomatoes, spinach, and while I am an arugula girl, the cowboy likes iceberg lettuce, which is also a winner. It is 95% water, and has fiber — which helps keep you regular. It also delivers potassium, manganese, iron, calcium, magnesium, and phosphorous — all essential minerals that can help keep you healthy.

One of my summer favorites is watermelon, with a water content of 91.45%. A bowl of diced watermelon is a lovely hydrating snack for hot weather — it’s full of vitamin C, vitamin A, potassium, zinc and many other minerals, and it’s low in calories. I like to keep a huge bowl of chopped watermelon in the fridge during the summer.

As you make it your intention to stay hydrated this week consider the role(s) water plays in your life. I love to hear from my readers. Drop me a line at ashton@ashtoncannon.com.

Ashton Graham is an educator, book publisher, photographer, cowgirl and yoga teacher. She is currently studying to become a yoga therapist and lives on a ranch in West Texas. Visit www.ashtoncannon.com to learn more.