Help Your Words Flow

I’m repeating a phrase from the title of this post. As you read, you’ll understand why.

When you’re writing, you want your brain to work at peak efficiency. One simple change in your lifestyle could help you achieve that goal.

No, it’s not getting enough sleep — good guess.

Nor is it listening to music while you write — another good guess.

Do You Drink Enough Liquids?

According to several reliable sources, dehydration can degrade cognitive performance, which results in poor concentration and short-term memory lapses. Even a small reduction in brain hydration can cause cognitive impairment.

You may have heard that you’re supposed to drink eight glasses of water a day.

Think about it.

• Drugs are prescribed by weight.
• Recommended daily allowance of calories varies by weight.
• A person’s weight influences nutrient recommendations.

It stands to reason, then, that a 200-pound (90.72-kilogram) person will require more fluid than someone who weighs 100 pounds (45.36 kilograms).

And if You Hate Water?

Good news: Juice, coffee, tea, milk, etc. are considered liquids. You’ll also consume liquids via the foods you eat.

You’ll need to add fluids if you’re exposed to high temperatures or if you do anything that causes you to sweat.

Sweating may also affect your electrolyte balance, which can be improved by rehydrating with electrolyte drinks or an oral hydration salt solution.

With that in mind, here’s a home recipe for electrolyte powder:

Electrolyte Powder With Stevia

Ingredients:

• 1/4 tsp. pure stevia powder
• 3 tsp. table salt
• 1 tsp. potassium chloride powder

Directions:

Place ingredients in a small plastic storage container. Cover, seal, and shake well until everything is mixed. Be sure to label and date the container.

To make an electrolyte drink:

• Use 1/2 tsp. of powder per cup of water.
• Add 1 tsp. lemon or lime juice for flavor.
• Stir well and sip slowly to replace electrolytes lost by sweating.

Notes:

• This recipe makes enough for eight cups.
• Don’t increase the stevia by too much, or the electrolyte drink will taste bitter.
• Do you prefer sea salt to table salt? Some brands contain naturally occurring iodine; others don’t. Check labels to ensure you get enough iodine in your diet.

The Science Behind the Recommendations

The basic approach is to multiply your weight in pounds by 2/3 to calculate your recommended daily fluid requirement in ounces. Dividing that by 8 provides the RDA of cups.

It gets more complicated if you weigh yourself in kilograms but measure your fluids by ounces and cups, or if you measure your fluids by milliliters and liters.

No need for complex formulas. The next section presents a chart that doesn’t force you to do math.

Fluid Requirements by Weight

These values convey a general idea of how much liquid you should consume per day.

Imperial units are followed by metric equivalents in parentheses.

350 lb. (158.76 kg.) = 233.33 fl. oz./29.17 c. (6900.48 ml./6.90 l.)

340 lb. (154.22 kg.) = 226.67 fl. oz./28.33 c. (6703.33 ml./6.70 l.)

330 lb. (149.69 kg.) = 220.00 fl. oz./27.50 c. (6506.17 ml./6.51 l.)

320 lb. (145.15 kg.) = 213.33 fl. oz./26.67 c. (6309.01 ml./6.31 l.)

310 lb. (140.61 kg.) = 206.67 fl. oz./25.83 c. (6111.86 ml./6.11 l.)

300 lb. (136.08 kg.) = 200.00 fl. oz./25.00 c. (5914.70 ml./5.91 l.)

290 lb. (131.54 kg.) = 193.33 fl. oz./24.17 c. (5717.54 ml./5.72 l.)

280 lb. (127.01 kg.) = 186.67 fl. oz./23.33 c. (5520.39 ml./5.52 l.)

270 lb. (122.47 kg.) = 180.00 fl. oz./22.50 c. (5323.23 ml./5.32 l.)

260 lb. (117.93 kg.) = 173.33 fl. oz./21.67 c. (5126.07 ml./5.13 l.)

250 lb. (113.40 kg.) = 166.67 fl. oz./20.83 c. (4928.92 ml./4.93 l.)

240 lb. (108.86 kg.) = 160.00 fl. oz./20.00 c. (4731.76 ml./4.73 l.)

230 lb. (104.33 kg.) = 153.33 fl. oz./19.17 c. (4534.60 ml./4.53 l.)

220 lb. (99.79 kg.) = 146.67 fl. oz./18.33 c. (4337.45 ml./4.34 l.)

210 lb. (95.25 kg.) = 140.00 fl. oz./17.50 c. (4140.29 ml./4.14 l.)

200 lb. (90.72 kg.) = 133.33 fl. oz./16.67 c. (3943.13 ml./3.94 l.)

190 lb. (86.18 kg.) = 126.67 fl. oz./15.83 c. (3745.98 ml./3.75 l.)

180 lb. (81.65 kg.) = 120.00 fl. oz./15.00 c. (3548.82 ml./3.55 l.)

170 lb. (77.11 kg.) = 113.33 fl. oz./14.17 c. (3351.66 ml./3.35 l.)

160 lb. (72.57 kg.) = 106.67 fl. oz./13.33 c. (3154.51 ml./3.15 l.)

150 lb. (68.04 kg.) = 100.00 fl. oz./12.50 c. (2957.35 ml./2.96 l.)

140 lb. (63.50 kg.) = 93.33 fl. oz./11.67 c. (2760.19 ml./2.76 l.)

130 lb. (58.97 kg.) = 86.67 fl. oz./10.83 c. (2563.04 ml./2.56 l.)

120 lb. (54.43 kg.) = 80.00 fl. oz./10.00 c. (2365.88 ml./2.37 l.)

110 lb. (49.90 kg.) = 73.33 fl. oz./9.17 c. (2168.72 ml./2.17 l.)

100 lb. (45.36 kg.) = 66.67 fl. oz./8.33 c. (1971.57 ml./1.97 l.)

90 lb. (40.82 kg.) = 60.00 fl. oz./7.50 c. (1774.41 ml./1.77 l.)

80 lb. (36.29 kg.) = 53.33 fl. oz./6.67 c. (1577.28 ml./1.58 l.)

Conversion Formulas

• 2/3 = 0.6666666667
• 1 lb. = 0.45359237 kg.
• 1 kg. = 2.20462262 lb.
• 1 oz. = 29.5735 ml.
• 1 c = 8 fl. oz.
• 1 ml. = 0.033814 fl. oz.
• 1000 ml. = 1 l.

The Signs of Dehydration

• If you’re feeling thirsty or have a dry mouth, your body is probably telling you it needs more fluids.
• Dark yellow urine with a strong odor can also be an indicator of dehydration.
• If you experience headaches, concentration problems, lightheadedness, or fatigue, a boost in your fluid intake might be just what you need to feel better.

Tips

• Avoid carbonated beverages and alcohol.
• Keep a glass of water nearby while you work.
• Drink more at mealtimes. This aids digestion and helps prevent constipation.
• Drink more when the weather is hot or when you’re physically active.
• The older you are, the more important hydration becomes.

Disclaimer

I make no guarantees, representations, or warranties, either express or implied, and assume no responsibility or liability for any actions you might take based on what I write.