Episode
How to Optimize Your Water Quality & Intake for Health
2:22:22
Published: Mon Mar 06 2023
Description
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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman HVMN: https://hvmn.com/huberman InsideTracker: https://www.insidetracker.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 (00:15:26) Sponsors: LMNT, Thesis, HVMN, Momentous (00:19:27) Water: Physical Properties & Chemistry (00:26:32) Bonds & Water Phases, “Structured Water” (00:34:07) Body, Cells & Water (00:36:22) Sponsor: AG1 (Athletic Greens) (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 (01:01:20) Sponsor: InsideTracker (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 Disclaimer
Chapters
This podcast discusses the safety of tap water and provides tools to determine if it requires cleaning.
00:00 - 03:10 (03:10)
Summary
This podcast discusses the safety of tap water and provides tools to determine if it requires cleaning. It also delves into the ways in which the human body utilizes water depending on the source, temperature, pH levels, and timing of consumption.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
A new study explored the impact of brief deliberate cold exposure, both through immersion in cold water and cold showers, on weight loss.
03:10 - 14:56 (11:46)
Summary
A new study explored the impact of brief deliberate cold exposure, both through immersion in cold water and cold showers, on weight loss. The study found that just two minutes of water immersion and 30 seconds of cold shower exposure, five times a week, led to substantial fat loss, especially around the abdomen.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
Water in its solid state is less dense than in its liquid state.
14:56 - 23:26 (08:29)
Summary
Water in its solid state is less dense than in its liquid state. Cold exposure elevates metabolism and increases calorie consumption, which can lead to weight and body fat loss.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
The covalent bonds between water molecules create its unique properties, including surface tension and the ability for things to float.
23:26 - 37:50 (14:23)
Summary
The covalent bonds between water molecules create its unique properties, including surface tension and the ability for things to float. Understanding the science behind it can help explain icebergs and water's role on earth.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
This podcast discusses how water behaves within our body, the difference between hydrophilic and hydrophobic substances, and how the movement of water molecules across cell membranes is dependent on water temperature and pH.
37:50 - 49:59 (12:09)
Summary
This podcast discusses how water behaves within our body, the difference between hydrophilic and hydrophobic substances, and how the movement of water molecules across cell membranes is dependent on water temperature and pH.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
When we ingest water, it enters our system and interacts with proteins that can accelerate or slow down different cellular reactions in our body, from normal metabolism to blood pressure.
49:59 - 1:07:14 (17:14)
Summary
When we ingest water, it enters our system and interacts with proteins that can accelerate or slow down different cellular reactions in our body, from normal metabolism to blood pressure. The temperature, pH, and quantity of water we consume can impact the health, disease, and repair of different cells, tissues, and organs of our body, and affect the availability of water to different regions of our body depending on its acidity.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
Drinking an average of 8 ounces or 240 milliliters of fluid per hour is recommended for the first 10 hours of the day to establish a good baseline of hydration.
1:07:14 - 1:23:08 (15:53)
Summary
Drinking an average of 8 ounces or 240 milliliters of fluid per hour is recommended for the first 10 hours of the day to establish a good baseline of hydration. During exercise, one should follow the Galpin equation of body weight in pounds divided by 30 to determine how much fluid to ingest every 15 or 20 minutes.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
Learn how your kidney filters fluid and how reducing your fluid intake and adjusting your drinking habits can help reduce nighttime waking to urinate.
1:23:08 - 1:31:42 (08:34)
Summary
Learn how your kidney filters fluid and how reducing your fluid intake and adjusting your drinking habits can help reduce nighttime waking to urinate.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
The presence of disinfectant byproducts and excessive levels of fluoride in tap water make filtering essential for overall health and wellbeing.
1:31:42 - 1:39:15 (07:32)
Summary
The presence of disinfectant byproducts and excessive levels of fluoride in tap water make filtering essential for overall health and wellbeing.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
In this episode, the speaker talks about the range of costs for water filters that can remove fluoride and other contaminants, as well as the option of letting tap water sit out at room temperature to remove some of the pollutants in it.
1:39:15 - 1:45:13 (05:57)
Summary
In this episode, the speaker talks about the range of costs for water filters that can remove fluoride and other contaminants, as well as the option of letting tap water sit out at room temperature to remove some of the pollutants in it. The importance of giving budget-friendly options for filtering water is emphasized, along with the clever design of water filters that allow beneficial minerals to still pass through into our drinking water.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
If someone doesn't have the resources to afford a filtration system, they could consider leaving tap water in a container at room temperature for a day before consuming, as it can remove some of the contaminants from pipes.
1:45:14 - 1:51:09 (05:55)
Summary
If someone doesn't have the resources to afford a filtration system, they could consider leaving tap water in a container at room temperature for a day before consuming, as it can remove some of the contaminants from pipes. Hard water may not taste as good, but it's healthier due to its higher content of magnesium and calcium.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
In this episode, the host discusses different forms of water and whether they have any meaningful health outcomes.
1:51:09 - 1:57:35 (06:26)
Summary
In this episode, the host discusses different forms of water and whether they have any meaningful health outcomes. Topics include water quality, temperature, pH levels, and absorption rates.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
This podcast provides information about the different types of water such as electrolyzed reduced water, hydrogen-rich water, and deuterium depleted water, and how their properties differ from regular water like distilled and reverse osmosis water.
1:57:35 - 2:04:42 (07:06)
Summary
This podcast provides information about the different types of water such as electrolyzed reduced water, hydrogen-rich water, and deuterium depleted water, and how their properties differ from regular water like distilled and reverse osmosis water. It also discusses the presence of basic contaminants and the importance of filtering them out, while no evidence conclusively shows that reverse osmosis water is better than other types of water.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
As a scientist, structured water is interesting and intriguing, but in the absence of quality peer-reviewed data, it cannot be claimed that drinking it has significant impact.
2:04:42 - 2:18:07 (13:25)
Summary
As a scientist, structured water is interesting and intriguing, but in the absence of quality peer-reviewed data, it cannot be claimed that drinking it has significant impact. Instead, hydrogen-rich water can be created by purchasing molecular hydrogen tablets that dissolve to create a free hydrogen that interacts with water molecules.
EpisodeHow to Optimize Your Water Quality & Intake for Health
PodcastHuberman Lab
The Huberman Lab podcast neural network newsletter offers a monthly newsletter that includes free toolkits for sleep, focus, neuroplasticity, and exposure to cold and heat, along with summaries of podcast episodes.
2:18:07 - 2:22:14 (04:06)
Summary
The Huberman Lab podcast neural network newsletter offers a monthly newsletter that includes free toolkits for sleep, focus, neuroplasticity, and exposure to cold and heat, along with summaries of podcast episodes. In this episode, Dr. Huberman discusses the importance of considering the source and quality of tap water for better health.