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Huberman Lab
How to Optimize Your Water Quality & Intake for Health
Mar 6, 2023
02:17:36
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Quick takeaways
- Water plays a crucial role in hydration and is essential for proper cellular function.
- Proper hydration is crucial for optimal cognitive and physical performance.
- Tap water can contain contaminants like disinfection byproducts (DBPs) and fluoride, which may negatively affect health.
- Higher pH, or alkaline, water that contains elevated levels of magnesium can have potential health benefits.
- Water contaminants can be worsened by heating water, so simply boiling tap water may not effectively decontaminate it.
Deep dives
Water is a fascinating and important substance
Water is incredibly interesting and has various physical properties. The physics, chemistry, and biology of water are interconnected.
The role of water in the body
Water is vital for all cells in the body. It can access cells through diffusion or aquaporin channels.
Temperature and pH impact water absorption
Water absorption is influenced by the temperature and pH of water. Higher pH water can promote faster absorption.
Water's role in hydration and cellular function
Water plays a crucial role in hydration and is essential for proper cellular function. It is incorporated into proteins and organelles within cells.
Reactive Oxygen Species and Antioxidants
Reactive oxygen species (ROS), or free radicals, are unbound charges that can damage cells by interacting with proteins and disrupting their functioning. Antioxidants, such as vitamins, can help bind and repair these free radicals, preventing cellular damage and benefiting overall health. ROS generation is implicated in various diseases, highlighting the importance of antioxidants in combating oxidative stress.
Hydration and Water Intake
Proper hydration is crucial for optimal cognitive and physical performance. Dehydration, even at a slight level, can impair endurance, strength, and cognitive functions like memory and focus. It is recommended to consume about 8 ounces or 240 milliliters of fluid every hour for the first 10 hours after waking up. Additionally, during exercise, the body requires additional fluid intake based on body weight and activity level. Drinking water can be improved by filtering it to remove contaminants and ensuring proper mineral balance.
Tap Water and Filtration
Tap water can contain contaminants like disinfection byproducts (DBPs) and fluoride, which may negatively affect health. It is advisable to check the water analysis of your tap water for fluoride levels, as these can impact thyroid function. Filtering tap water is recommended, and various options are available, including pitcher filters, countertop filters, and whole-house filters. Even low-cost options, like letting tap water sit for some time, can help remove some contaminants. Higher levels of magnesium and calcium in tap water, known as hard water, have been associated with decreased cardiovascular mortality.
Alkaline and Magnesium-Enhanced Water
Higher pH, or alkaline, water that contains elevated levels of magnesium can have potential health benefits. It is believed that increasing water hardness with magnesium and calcium ions can enhance the pH and hydrogen content of the water, leading to improved cellular absorption. However, it is important to note that consuming tap water with sufficient magnesium levels, rather than purchasing expensive high-pH water, can provide similar benefits. The pH of tap water can be positively influenced by proper filtration and mineral balance.
The importance of proper water filtration
Water contaminants can be worsened by heating water, so simply boiling tap water may not effectively decontaminate it. It is advisable to rely on filtration systems in addition to heating water. The taste preference for high-quality water in beverages like tea and coffee can also be a factor in choosing water sources. Filtration of tap water to remove contaminants like disinfectant byproducts and fluoride is crucial for clean and safe drinking water.
The effects of hydrogen-enriched water
Hydrogen-enriched water, which has a higher pH, may have potential health benefits such as reduced inflammation and improved markers of biological function. While there is limited clinical evidence on the specific effects of hydrogen-enriched water, increasing the free hydrogen in water can enhance hydration and antioxidant potential in cells. Dissolvable magnesium tablets can be used to create hydrogen-enriched water, providing an affordable option for those interested in trying it. However, structured water and other esoteric forms of water lack substantial scientific evidence to support their claimed health benefits.
In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance.
For recommended water filters, tests and the full show notes, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Water
(00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss
(00:15:42) Sponsor: LMNT
(00:19:27) Water: Physical Properties & Chemistry
(00:26:32) Bonds & Water Phases, “Structured Water”
(00:32:38) Sponsor: AG1
(00:34:07) Body, Cells & Water
(00:37:37) Water as a Solvent, Temperature & pH
(00:41:49) Water Transport in Cells, Aquaporin Channels
(00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport
(00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants
(01:02:38) Tool: Baseline Hydration
(01:11:35) Tool: Hydration & Exercise, Galpin Equation
(01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine
(01:19:15) Hydration; Cognitive & Physical Performance
(01:23:53) Tool: Water Filtration; Nighttime Urination
(01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health
(01:37:18) Tool: Water Filters
(01:44:18) Tool: Resting Tap Water & Sediment
(01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health
(01:53:40) Water Temperature
(01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched
(02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration
(02:11:13) Tool: Molecular Hydrogen Tablets, Water pH
(02:14:05) Structured Water
(02:16:39) Tool: Water Pipes, Faucet Filter
(02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
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