How to Optimize Your Water Quality & Intake for Health

# The Science of Water

In this podcast episode, Andrew Huberman discusses the physics and chemistry of water, how the body needs and utilizes water, and the controversy surrounding tap water versus other forms of water.

Tap Water vs. Other Forms of Water

• There are generally two camps when it comes to drinking water: those who believe tap water is safe to drink with minimal filtering, and those who rely on expensive or complex methods to filter or alter their drinking water.

• Andrew will discuss whether tap water is safe to drink, tools for determining if your tap water is safe, and methods for cleaning/filtering tap water.

• He will also discuss various types of "esoteric" waters such as distilled, reverse osmosis, spring, deuterium depleted, hydrogen rich, high pH waters.

• The pH level of the water you drink impacts your ability to absorb and utilize that water in specific biological systems.

Temperature & Hydration

• The temperature of the water you drink affects its rate of absorption and impact on your cells/tissues/organs.

• Zero cost/low cost tools can be used to get the most out of the water you drink.

• Andrew shares recent research on using deliberate cold exposure (such as cold showers or immersion in ice/cold water up to neck level) for fat loss.

• He discusses how hydration impacts cognitive function and physical performance.

Conclusion

• Understanding the science behind different types of drinking waters can help individuals make informed decisions about what they consume.

• Andrew encourages listeners to experiment with different types of water and hydration methods to find what works best for them.

# The Benefits of Deliberate Cold Exposure

In this section, the speaker discusses the benefits of deliberate cold exposure, including increases in mood and focus that can last for several hours.

Long-Lasting Increases in Mood and Focus

• Deliberate cold exposure leads to substantial increases in catecholamines such as dopamine, norepinephrine, and epinephrine.

• These increases are long-lasting and can lead to improvements in mood and focus that last for up to 4-6 hours after exposure.

# Controversies Surrounding Deliberate Cold Exposure

In this section, the speaker addresses some of the controversies surrounding deliberate cold exposure, including concerns about its impact on strength or hypertrophy training.

Impact on Strength or Hypertrophy Training

• Data shows that if one gets into very cold water up to the neck within six hours after strength or hypertrophy training, some of the observed strength and hypertrophy increases may be blocked.

• However, after six hours does not seem to be a problem. So it can be done on other days besides strength and hypertrophy training.

• Cold showers do not appear to disrupt adaptations to strength and hypertrophy training even if they're done immediately after training.

# Impact of Cold Exposure on Life Satisfaction and Physical Composition

In this section, the speaker discusses a recent study exploring both immersion in cold water and cold showers as it relates to weight loss.

Brief Deliberate Cold Exposure Leads to Fat Loss

• A recent study explored both immersion in cold water and cold showers as it relates to weight loss.

• The duration of cold exposure that led to substantial fat loss was very brief deliberate cold exposure.

• The study found that brief deliberate cold exposure led to substantial fat loss, especially around the abdomen.

# Benefits of Deliberate Cold Exposure on Metabolism

In this section, the speaker discusses the benefits of deliberate cold exposure on metabolism, including increases in brown fat stores and metabolism.

Increases in Brown Fat Stores and Metabolism

• People who do 11 minutes total of deliberate cold exposure by immersion in cold water up to the neck per week can experience substantial increases in brown fat stores.

• These people also experience increases in metabolism that could be very beneficial for allowing people to feel more comfortable at cold temperatures.

• The key is to warm up naturally by using one's own metabolic abilities rather than getting into a warm shower after exposure.

# Study on Deliberate Cold Exposure

This transcript discusses a study that looked at the effects of deliberate cold exposure on males and females between 19 to 30 years old. The study involved one session per week of cold immersion in cold water up to the neck, as well as five cold showers per week. The results showed statistically significant positive changes in mood, anxiety regulation, sexual satisfaction, and waste circumference reduction.

Deliberate Cold Exposure Protocol

• One session per week of cold immersion in cold water up to the neck at 3 degrees Celsius for two minutes.

• Five cold showers per week for a minimum of 30 seconds each at approximately 10 degrees Celsius.

• Subjects were told to warm up naturally after deliberate cold exposure.

Benefits of Deliberate Cold Exposure

• Statistically significant improvement in sexual satisfaction.

• Reduction in waist circumference following eight weeks of deliberate cold exposure.

• Improvement in regulation of anxiety.

Recommendations for Trying Deliberate Cold Exposure

• Ease into it over the course of a week or so and become somewhat adapted to the shock of cold water exposure.

• Do not go from deliberate cold exposure directly into a hot shower or sauna.

Overall, this study suggests that deliberate cold exposure can have positive effects on mood, anxiety regulation, sexual satisfaction, and even physical health. However, it is important to ease into it gradually and allow your body to warm up naturally after exposure.

# Deliberate Cold Exposure and Body Fat Loss

In this section, the speaker discusses a study on deliberate cold exposure and its impact on body fat loss. The study was conducted on soldiers, which allowed for better control of other factors that could affect metabolism.

Study Findings

• Deliberate cold exposure can change one's sense of mood and wellbeing through increases in catecholamines.

• By exploring soldiers, the study was able to hold constant a number of other features like daily activity, diet, living conditions, etc., making it a well-controlled study.

• The deliberate cold exposure elevated metabolism, thereby increasing the calories out component of the calories in calories out equation.

• People who lost body fat were indeed in a caloric deficit because all other factors were held more or less constant in this group of soldiers.

Protocol for Deliberate Cold Exposure

• 2 minutes of deliberate cold exposure by way of water immersion up to the neck

• 5 times a week of 30 seconds each of deliberate cold exposure by way of cold shower

• Stand under the shower itself and have it hit your head, back of your neck and upper back where most brown fat stores are concentrated.

# LMNT Electrolyte Drink

In this section, the speaker introduces LMNT as an electrolyte drink with everything you need and nothing you don't.

About LMNT

• LMNT is an electrolyte drink with salt, magnesium and potassium, the so-called electrolytes and no sugar.

• Salt, magnesium, and potassium are critical to the function of all the cells in your body, in particular to the function of your nerve cells or neurons.

• Even slight reductions in electrolyte concentrations or dehydration of the body can lead to deficits in cognitive and physical performance.

# Hydration and Nootropics

This section discusses the importance of hydration and electrolytes, as well as the benefits of using custom nootropics.

LMNT for Hydration

• LMNT is a drink that provides electrolytes to hydrate the body.

• It is recommended to drink LMNT first thing in the morning, during physical training, and after sweating.

• To try LMNT, go to drinklmnt.com/huberman for a free sample pack with purchase.

Custom Nootropics by Thesis

• Thesis creates custom nootropics designed for specific types of work.

• The clarity formula is recommended for cognitive work, while the energy formula is recommended before workouts.

• To try personalized nootropics, take their brief quiz at takethesis.com/huberman to receive four trial formulas for a month. Use code huberman at checkout for 10% off your first order.

Ketone IQ by HVMN

• Ketone IQ is a ketone supplement that increases blood ketones.

• Increasing blood ketones can benefit cognitive work and physical performance.

• To try Ketone IQ, go to hvmn.com/huberman to save 20% off your order.

# Water: What it Is and How it Functions

This section explains what water is and how its physical arrangement affects its function in the body.

What is Water?

• Water consists of two hydrogens and one oxygen (H₂O).

• The physical arrangement of these atoms determines how water functions in the body.

Physical Arrangement of Water Molecules

• The physical arrangement of two hydrogens and one oxygen in water is important for its function.

• The peace symbol (index finger and middle finger simultaneously) represents the physical arrangement of water molecules.

• This physical arrangement allows water to form hydrogen bonds, which are important for many biological processes.

# Introduction to Water

In this section, the speaker introduces water and its molecular structure.

Molecular Structure of Water

• Water consists of H₂O, two hydrogens and an oxygen.

• The molecule is polarized with the hydrogens on one side and the oxygen on another.

• Water molecules can bind to each other through covalent bonds which are relatively weak.

Forms of Water

• Water can exist in at least three forms: liquid, gas (steam), and solid (ice).

• Temperature is a strong determinant of the arrangement of water molecules.

• Ice is less dense than liquid water because when it freezes, the spacing between H₂O molecules increases.

# Conclusion

In this section, the speaker concludes by summarizing key points about water.

Key Points

• Water consists of H₂O with a polarized molecular structure that allows for bonding through covalent bonds.

• Temperature plays a significant role in determining how water molecules arrange themselves.

• Ice is less dense than liquid water due to increased spacing between H₂O molecules when it freezes.

# The Importance of Water's Physical Properties

This section discusses the physical properties of water and how they are essential for life on Earth.

Water Density and Ice Formation

• Water is less dense in its solid form (ice) than in its liquid form, which is important for all life on Earth.

• If water were more dense as a solid, the bottoms of oceans would be covered with thick sheets of ice, making it difficult for life to exist.

• Ice caps and icebergs are critical parts of the ecosystem that allow for photosynthesis and the ability of certain animals to extract food from their local resources.

Temperature, pH, and Cell Function

• The physical properties of water bonds change depending on temperature, which is essential for our cells to function properly.

• The relationship between temperature and pH affects how our cells can use water, which impacts our health and disease.

# Surface Tension and Bonding Between Water Molecules

This section discusses surface tension and bonding between water molecules.

Walking on Water

• Surface tension allows certain things to float or stay at the surface of water.

• Some animals can walk on water due to surface tension.

• A thin layer of more dense water molecules exists at the surface of water that makes it difficult for most things, including humans, to walk on it.

Coffee Experiment

• Pouring hot coffee onto a cup's surface creates little round spheres due to bonding between water molecules.

# Introduction to Water and Structured Water

This section introduces the three forms of water: solid, liquid, and gas. It also discusses the fourth phase of water, structured water, which is a heavily debated topic in the health community.

Forms of Water

• There are three forms of water: solid, liquid, and gas.

• The fourth phase of water is structured water, which has been described by Gerald Pollack's laboratory at the University of Washington.

• Structured water is a unique condition where positive charges between different water molecules attract one another.

Structured Water

• In structured water, positives and positives attract and form bonds that are stronger than typical bonds formed between water molecules.

• Some scientists believe that organelles within our cells act as a substrate for structured water to exist in the body.

• There is a niche industry promoting the consumption of so-called structured water.

# Surface Tension

This section discusses surface tension and how it relates to standard bonds between water or the fourth phase of water.

Surface Tension

• Surface tension may relate to either standard bonds between water or the fourth phase.

• When you pour some water on wax paper or glass, you would notice that the aggregation of water occurs at particular locations.

# Properties of Water

In this section, the speaker discusses the covalent bonds between water molecules and how they can bind to different surfaces.

Covalent Bonds and Surface Tension

• Water molecules form covalent bonds with each other.

• These bonds allow water to stick to certain surfaces, creating surface tension.

• However, these bonds are not strong enough to keep water in place on a surface indefinitely.

Versatility of Water

• The versatility of water is observed in various natural phenomena such as rain, clouds, ice, snow, and perspiration.

• Temperature and pH levels are important determinants of how cells utilize water.

• Biological mechanisms exist solely for getting water into cells in specific ways.

• Our bodies are mostly made up of water (70% - 90%).

Importance of Water

• There is no other molecule that plays as important a role in our health and biology as water.

# Athletic Greens and the Chemistry of Water

This section discusses the importance of gut health and how Athletic Greens can help. It also explains the structure of water molecules, their ability to dissolve certain substances, and how temperature and pH affect interactions with hydrophilic or hydrophobic substances.

Athletic Greens for Gut Health

• Athletic Greens is a vitamin mineral probiotic drink that covers all foundational nutritional needs.

• Contains optimal and vital probiotics for microbiotic health.

• Our gut is important as it communicates with other biological systems in our body.

• If you want to try Athletic Greens, go to athleticgreens.com/huberman for 5 free travel packs and a year supply of Vitamin D3 K2.

The Chemistry of Water

• Water molecules can change their confirmation by binding to other water molecules or other substances.

• Salt and sugar are hydrophilic, meaning they interact well with water molecules, while lipids are hydrophobic, meaning they do not dissolve well in water.

• Temperature and pH affect whether a substance will have a greater or lesser tendency to interact with water molecules.

# Introduction to Water and its Properties

This section introduces the properties of water and how it interacts with hydrophilic and hydrophobic substances.

Temperature and Hydrophilicity

• Water molecules can change their confirmation to interact with other molecules.

• Temperature strongly impacts the tendency of hydrophilic substances to dissolve in water.

Water Behavior in the Body

• All cells in the body require water.

• There are two ways that water can access cells: diffusion and aquaporin channels.

Diffusion vs Aquaporin Channels

• Diffusion is a slow process compared to aquaporin channels.

• Aquaporin channels are portals through cell membranes that allow for quick movement of water molecules.

# Aquaporin Channels

This section discusses aquaporin channels in more detail, including their discovery and function.

Discovery of Aquaporin Channels

• Aquaporin channels were discovered about 10 years ago.

• They are fundamental for allowing water molecules to move quickly across cell membranes.

Function of Aquaporin Channels

• Aquaporin channels act as portals through cell membranes.

• They allow for quick movement of water molecules at a rate of about 1 million per second.

# Importance of Hydration

This section discusses the importance of hydration for overall health and well-being.

Benefits of Hydration

• Proper hydration is important for all bodily functions, including digestion, circulation, and temperature regulation.

• Dehydration can lead to fatigue, headaches, dizziness, and other negative symptoms.

Optimal Hydration Levels

• Optimal hydration levels vary depending on factors such as age, gender, activity level, and climate.

• A general guideline is to drink at least 8 cups (64 ounces) of water per day.

# Types of Water

This section discusses different types of water and their potential benefits or drawbacks.

Distilled Water

• Distilled water is free from impurities and minerals.

• It may not be the best choice for everyday consumption as it lacks essential minerals.

Reverse Osmosis Water

• Reverse osmosis water is also free from impurities and minerals.

• It may be a good choice for those with certain health conditions, but may not be necessary for most people.

Alkaline Water

• Alkaline water has a higher pH level than regular tap water.

• Some studies suggest that it may have potential health benefits, but more research is needed.

# Conclusion

This section summarizes the main points discussed in the video about the properties of water, aquaporin channels, hydration, and different types of water.

Key Takeaways

• Water molecules can change their confirmation to interact with other molecules.

• Aquaporin channels allow for quick movement of water molecules across cell membranes.

• Proper hydration is important for overall health and well-being.

• Different types of water have varying benefits and drawbacks.

# Aquaporin Channels and Water Movement Across Cell Membranes

In this section, the speaker discusses how water molecules move across cell membranes through aquaporin channels. The insides of these channels are hydrophobic, allowing water molecules to move quickly. Biology has created these channels for tissues that need to release or absorb water quickly.

Aquaporin Channels and Water Movement

• Water molecules move across cell membranes through aquaporin channels.

• There are two ways for water to get across cell membranes: slow diffusion and fast movement through aquaporin channels.

• Aquaporin channels are heavily expressed in tear glands and gut cells where water needs to be released or absorbed quickly.

• Different forms of aquaporin channels exist in many tissues throughout the body, except for bones and ligaments.

Importance of Aquaporin Channels

• Biology created aquaporin channels for tissues that need to release or absorb water quickly.

• Fascia, a unique connective tissue in the musculoskeletal system, even contains aquaporin channels.

# Aquaporin Channels and pH of Water

In this section, the speaker discusses the role of aquaporin channels in certain tissues and how they allow more perfusion or access of water into particular cells of the body when we need it. The speaker also talks about the importance of pH levels in water and how it affects our body.

Aquaporin Channels

• Our specific needs to be able to use specific muscle groups in particular ways at particular times.

• Aquaporin channels can be used when we transition from low mobility states to high mobility states, allowing more perfusion or access of water into particular cells of the body when we need it.

• The movement of water molecules across the cell membrane through those aquaporin channels is strongly dependent on the temperature and pH level of water.

pH Levels in Water

• The pH level of your body is strongly homeostatically regulated, meaning that it doesn't change that much.

• Different cells and tissues have fairly widely varying pH levels but except under conditions of hemorrhage or changes in blood volume that are dangerous, the pH level doesn't change that much on a moment-to-moment basis.

• If you consume acidic water, it will not move as quickly from your gut into other regions of your body, making it less accessible for other cells.

# Water Absorption and Movement in Cells

In this section, the speaker discusses how water is absorbed into the body and moves through cells. They also touch on the effects of pH and temperature on water absorption.

Water Absorption

• Higher pH water is absorbed more quickly than lower pH water, but it's not necessary to consume high pH water for proper hydration.

• Elevated pH water can accelerate absorption and adjust immune system function to reduce inflammation.

• There are ways to increase the absorption rate of water in the gut without purchasing expensive or fancy water.

Movement of Water in Cells

• Once inside cells, water is incorporated into different proteins and organelles such as mitochondria and the nucleus. The interaction between proteins and water molecules affects many biological processes in our body.

• Reactive oxygen species (ROS), free radicals, antioxidants, etc., all describe the presence or absence of charges that are bound or unbound within cells. Free radicals can damage cells because they are essentially free electrons not bound to anything.

# The Role of Antioxidants in Cells

In this section, the speaker discusses how free radicals can damage cells and proteins, but our cells have ways to deal with them through antioxidants.

Antioxidants and Free Radicals

• Free radicals can cause damage to proteins and cells.

• Antioxidants are molecules that bind up free radicals or repair bonds between cells. [](t=0:58:02 t:3482s)

• There is not a single disease of brain or body that doesn't involve the generation of reactive oxygen species (free radicals). [](t=0:58:27 t:3507s)

• Antioxidant interference has been shown to benefit diseases by getting in the way of oxidative processes. [](t=0:58:47 t:3527s)

# Water as an Antioxidant

In this section, the speaker explains how water itself can act as an antioxidant depending on its properties.

Organic Chemistry and Water

• Understanding water's interactions with reactive oxygen species involves organic chemistry. [](t=0:59:01 t:3541s)

• Water can act as an antioxidant if it bonds properly, enters cells correctly, has correct temperature and pH levels, contains electrolytes like sodium or potassium, and isn't bound to damaging solutes. [](t=0:59:43 t:3583s)

# Impact of Water on Health

In this section, the speaker discusses how different properties of water such as temperature, pH level, and amount consumed can impact health.

Biology of Water

• When we ingest water or breathe in steam vapors, it accesses our cells through diffusion across cell membranes or movement through aquaporin channels. [](t=1:00:25 t:3625s)

• Water can change the confirmation of different proteins and accelerate or slow down cellular reactions, impacting everything from normal metabolism to blood pressure to damaged cells. [](t=1:00:44 t:3644s)

InsideTracker

• InsideTracker is a personalized nutrition platform that analyzes data from blood and DNA to help individuals better understand their body and reach health goals. [](t=1:01:21 t:3681s)

# InsideTracker and Importance of ApoB

This section discusses the inclusion of Apolipoprotein B (ApoB) in InsideTracker's ultimate plan and its importance as a marker of cardiovascular health.

Inclusion of ApoB in InsideTracker

• InsideTracker now includes a measurement of Apolipoprotein B, or ApoB, in their ultimate plan.

Importance of ApoB

• ApoB is a key marker of cardiovascular health.

• Knowing your ApoB levels can provide extreme value.

# How Much Fluid to Drink Each Day?

This section addresses common questions about how much fluid to drink each day, including whether we should follow our natural thirst and if urine color provides an indication of hydration status.

How Much Water to Drink?

• Commonly asked question: how much water do I need to drink?

• Can't we just follow our natural thirst?

• Does the color of our urine provide any indication as to whether or not we are under hydrated, over hydrated, or hydrating correctly?

Negative Impact of Dehydration

• Even slight dehydration can lead to negative impacts on brain function and physical performance.

• Endurance type behaviors are negatively impacted by even slight dehydration.

• Strength is reduced by even slight dehydration.

• Cognitive performance, including memory, focus, creative thinking, flexible thinking are all significantly impaired when dehydrated.

Measuring Dehydration

• Objective measures of dehydration are not perfect.

• Pinching the skin on the top of your hand and pressing down on your nail are not absolutely objective measures of dehydration.

# Conclusion

This section concludes the discussion on how much fluid to drink each day and measuring dehydration.

Importance of Hydration

• Even a 2% dehydration state can lead to significant reductions in cognitive or physical performance.

• It is important to stay hydrated for optimal brain and body function.

# How Much Fluid Do We Need Each Day?

In this section, the speaker discusses how much fluid we need to consume each day and why it is important.

Recommended Fluid Intake

• A person needs X amount of fluid per day, and when they get even just 2% less than that amount of fluid, their cognitive and/or physical performance is impaired.

• The distinction between dehydration of tissues and impaired cognitive/physical performance is meaningful in understanding how much water or fluid we need to drink each day.

• Most healthy adults need at rest approximately 8 ounces (236 milliliters) of fluid every hour for the first 10 hours of their day. This translates to an average of 80 ounces (2,360 milliliters) of fluid for the first 10 hours of the day.

• For every hour that you are awake in the first 10 hours of your day, you should consume on average, 8 ounces (236 milliliters) of fluid.

Exceptions

• The recommended intake does not apply if you are exercising or living in very hot conditions and are not heat adapted to those conditions.

• There are an infinite number of different conditions that each individual exists in; therefore, there is no body weight by activity, environment, humidity formula calculation.

Clarifications

• The recommended intake refers to fluids in general and does not distinguish between water, caffeinated beverages, soda, tea etc.

# Hydration and Exercise

In this section, Dr. Huberman discusses the importance of hydration for exercise and provides formulas for determining how much fluid to consume.

Fluid Requirements at Rest

• Fluid requirements are vastly different in the time from when you wake up until about 10 hours later, as compared to the later evening and nighttime.

• On average, drink 8 ounces or 240 milliliters of fluid every hour from the time when you wake up until 10 hours later.

• This should ensure that you're getting sufficient baseline hydration for the cells and tissues of your body.

Fluid Requirements During Exercise

• Additional fluids are needed during exercise to maximize its effects and avoid dehydration.

• The Galpin equation states that you should take your body weight in pounds, divide that by 30, and that will give you the number of ounces of fluid to ingest every 15 to 20 minutes on average while exercising.

• You could sip it from moment to moment or wait half an hour or an hour and then consume a larger bolus of fluid.

• Adjust for yourself depending on factors like gastric emptying time, type of exercise being done, etc.

• Drink approximately 2 milliliters of water per kilogram of body weight every 15 to 20 minutes on average if using metric system.

Pre-exercise Hydration

• Approximately drink 8 ounces or 240 milliliters of fluid intake per hour in the first 10 hours after waking up which should establish a good baseline heading into exercise.

Fluid Requirements During Exercise vs. Basic Level

• The amount of water that needs to be consumed according to the Galpin equation during exercise is separate from the amount of fluid needed at a basic level.

# Fluid Intake During Exercise

In this section, Dr. Andy Galpin discusses how much fluid one should consume during exercise and in hot environments.

How Much Fluid Should You Ingest?

• Increase the values on the Galpin equation by about 50 to a 100% if you are exercising in a heated environment or sweating an awful lot.

• Consume at least 8 ounces and probably more like 16 ounces of fluid for every 20 to 30 minutes that you are in a hot sauna.

• Consume fluids, ideally without caffeine or other diuretics, when feeling parched.

• Include some sodium and ideally sodium, potassium, magnesium, electrolytes in your beverage if consuming caffeine.

Caffeine Intake

• Increase non-caffeine fluid intake about two to one for every volume of caffeine consumed.

# Conclusion

This transcript provides information on how much fluid one should consume during exercise and in hot environments. It also discusses the importance of including electrolytes in beverages and increasing non-caffeine fluid intake when consuming caffeine.

# The Importance of Hydration for Clarity of Focus and Energy

In this section, the speaker discusses how hydration can enhance clarity of focus and overall energy. He explains that there are two mechanisms by which fluid intake triggers elevated levels of alertness.

Mechanisms by Which Fluid Intake Triggers Elevated Levels of Alertness

• The sympathetic arm of the autonomic nervous system makes us more alert.

• There are two pathways by which fluid intake triggers elevated levels of alertness: mechanical and chemical.

• Hydration is signaled to the brain in the form of alertness, even if it hasn't already arrived at the cells and tissues of our body.

How Mechanical Pathway Works

• Stretch receptors in our bladder and gut send information about the mechanical presence of distension.

• When our bladder has some fluid in it, when our stomach has some fluid in it, and when our cells are sufficiently hydrated, they send information about the mechanical presence of that distension.

Chemical Signals

• Movement of water across aquaporin channels sends information to areas associated with sympathetic arousal.

Urination Control

• Our ability to control urination voluntarily is something we learn. Babies just pee in their diaper. Dogs just pee on the floor until they're housebroken or until a child learns to hold onto their urine until they go to the bathroom.

# Conclusion

In this section, there is no new content. It's just music playing while people leave.

# The Importance of Hydration

In this section, the speaker discusses how hydration affects physical and cognitive performance.

Hydration and Physical Performance

• Dehydration can impair physical and cognitive performance.

• Being well hydrated can improve brain and body function in the context of physical and cognitive performance.

• Equations for hydration are meant as crude guides to ensure sufficient hydration depending on activity levels.

Circadian Rhythms in Kidney Functioning

• Kidney filtration is strongly circadian dependent, with rapid filtration occurring during the first 10 hours after waking.

• After 10 hours, kidney functioning reduces its overall level of functioning.

• Reducing fluid intake at night can help reduce nighttime waking to urinate.

Tips for Staying Hydrated

• Hydrate sufficiently during the daytime per equations discussed earlier to avoid excessive thirst in the evening.

• Reduce fluid intake at night if you have hydrated sufficiently throughout the day.

# Fluid Intake and Tap Water

In this section, the speaker discusses how the rate of fluid intake affects the body's filtration system and recommends reducing fluid intake in the evening to avoid waking up in the middle of the night. The speaker also talks about tap water and its potential negative effects on health.

Rate of Fluid Intake

• The body's filtration system depends not just on volume but also on the rate of fluid intake.

• Drinking a lot of fluids quickly will result in quicker excretion than sipping them slowly.

• Drink at a rate that feels comfortable for you, but reduce fluid intake before bed if you have trouble sleeping through the night.

Tap Water

• Most tap water contains compounds that are bad for our cells.

• Simple and inexpensive steps can be taken to adjust tap water to make it safe to drink.

• A review from 2020 analyzes water from different sources around the world and focuses on endocrine disruptors that negatively impact reproductive health.

• Hard water containing magnesium and calcium is actually good for us.

# Water Quality and Health

In this section, Dr. Huberman discusses the impact of magnesium and calcium on water pH, disinfection byproducts (DBPs), and the importance of checking your local water analysis for DBP levels.

Magnesium and Calcium Impact on Water pH

• Higher concentrations of magnesium and calcium in water lead to higher pH levels, making it more alkaline.

• Lower levels of magnesium and calcium lead to lower pH levels, making it more acidic.

Disinfection Byproducts (DBPs)

• DBPs are disinfection byproducts contained in water due to treatment with disinfectant products.

• High concentrations of DBPs can cause endocrine disruption that negatively impacts reproductive health.

• A 2018 study showed that fluoride in drinking water negatively impacts thyroid stimulating hormone and T3 levels.

Checking Local Water Analysis for DBP Levels

• It is recommended to check your zip code or municipal area code online for a water analysis of tap water.

• Look for high, low, or moderate levels of fluoride in drinking water as it can negatively impact thyroid hormone system.

# Importance of Filtering Tap Water

In this section, the speaker discusses the importance of filtering tap water and provides information on how to filter it.

Why Filter Tap Water?

• The speaker recommends getting data about the water that comes out of your tap, especially if you intend on drinking it.

• It's important to know what's in your drinking water, including how much fluoride is present.

• Elevated levels of fluoride in drinking water are not good for us.

• Most people should know how much fluoride is in their drinking water.

• Individuals suffering from particular ailments should be filtering their drinking water.

How to Filter Tap Water

• Carbon filters like Brita type filters can filter out disinfectant byproducts but may not filter out sufficient fluoride.

• At-home water filters that can filter out fluoride are recommended depending on budget.

• There are different types of filters available at varying costs, including reusable pitch filters and clearly filtered water pitchers with affinity filtration.

# Water Filtration Systems

In this section, the speaker discusses different types of water filtration systems and their costs.

Types of Water Filtration Systems

• Pitcher filters are low-cost but require repeated pouring to filter water.

• Whole house filters can cost $2000 or more and remove contaminants from all sinks in the house.

• Intermediate systems cost between $200 and $500, with countertop units like Berkey being popular options.

Importance of Filtration

• Filtration capitalizes on mechanical and chemical filtration to remove certain molecules while allowing others to pass through.

• Filters have been designed to neutralize fluoride or prevent large molecules like sediment and dirt from passing through while still allowing small molecules like calcium and magnesium into drinking water.

# Removing Contaminants from Tap Water

In this section, the speaker discusses various methods of removing contaminants from tap water and provides a zero-cost option for those who cannot afford filtration systems.

Zero-Cost Option

• If you can't afford any of the other options, an interesting zero-cost option is to draw tap water into a container and let it sit for some time to allow sediment to drop to the bottom.

• Letting tap water sit out at room temperature outside of pipes that deliver that water can help remove some, but not all, contaminants in that water.

• For people with no disposable income for filtering their tap water, putting it into a container at room temperature for half a day or more and pouring off the top two-thirds of that water into another container can remove some contaminants.

Filtering Options

• If you are using any of the methods discussed earlier to filter your tap water, you do not need to let it sit out.

• The speaker tends to drink filtered water through lower cost filters or certain kinds of fluid.

# Contaminants in Tap Water

In this section, the speaker discusses how contaminants in tap water may come from pipes rather than the source or treatment of the water.

Letting Water Sit Out

• Many contaminants present within tap water are due to pipes leading up to your home or apartment.

• The speaker drinks molecular hydrogen water which has largely to do with magnesium content.

# Drinking Tap Water Safely

In this section, the speaker discusses how to safely drink tap water on a low budget or with minimal spending.

Tips for Drinking Tap Water Safely

• It is possible to drink tap water safely on a low budget or with minimal spending.

• The hardness of water relates to its magnesium and calcium content.

• Some people prefer the taste of water with less magnesium and calcium, but scientific literature suggests that harder water may be better for cardiovascular health.

• A study found that higher magnesium-containing water was associated with a 25% decrease in cardiovascular mortality compared to lower magnesium-containing water.

# Magnesium and Calcium in Water

In this section, the speaker explains why magnesium and calcium concentrations are relevant to cardiovascular disease.

Impact of Magnesium and Calcium in Water

• Magnesium and calcium in water impact blood pressure, cardiovascular disease, and cellular function by increasing hydrogen levels and pH.

• Having more magnesium and calcium in our drinking water increases the amount of hydrogen present, making it hydrogen-rich. This increases the pH level of the water.

# Conclusion

In this section, the speaker concludes by summarizing key points about drinking tap water safely.

Key Takeaways

• Drinking harder tap water may be better for cardiovascular health due to its higher magnesium content.

• Increasing hydrogen levels through higher magnesium and calcium content can improve blood pressure, cardiovascular disease risk, and cellular function.

# Introduction

In this section, the speaker clarifies that he is not advocating for drinking high pH water and explains the conditions under which higher pH water can be beneficial.

Drinking Water and Magnesium Levels

• If tap water has a sufficient level of magnesium (8.3 to 19.4 milligrams per liter), then there is no need to enhance its pH or change its magnesium concentration.

• If tap water contains less than 8.3 milligrams per liter of magnesium, then the pH of that water will likely be too low to provide some of the health benefits associated with higher pH water.

Benefits of Higher pH Water

• The speaker notes that he did not say lower pH (more acidic) water is bad for you but rather that higher pH water can be good for you.

• The speaker discusses how and why higher pH water can be good for you and mentions some inexpensive sources of such water, including tap water that contains sufficient magnesium or is enhanced with magnesium.

# Boiling Tap Water and Temperature Sensitivity

In this section, the speaker cautions against using boiling or heating as the only method to decontaminate tap water and discusses an ongoing debate about whether cold or room temperature water is better for you.

Decontaminating Tap Water

• The speaker advises against using boiling or heating as the only method to decontaminate tap water and recommends relying on filtration systems in addition to boiling or heating if necessary.

Temperature Sensitivity

• There is an ongoing debate about whether drinking really cold or room temperature water is better for you.

• The speaker notes that if water is very cold, it will be slower to absorb and may alter the sensation of the lining of your stomach. However, most people know the temperature of fluid they want to ingest and should consume that temperature of fluid.

# Understanding Water: Hard vs Soft, Magnesium, Calcium, and pH

In this section, the speaker discusses the differences between hard and soft water, the relationship between magnesium, calcium, and pH in water. The speaker also addresses whether different types of water have meaningful health outcomes.

Hard vs Soft Water

• Hard water with elevated levels of magnesium and calcium can actually taste smoother or softer in the mouth.

• Filtering water to make it taste smoother often increases the concentrations of magnesium and calcium.

• Don't worry too much about trying to avoid cold beverages or trying to make sure that you're always consuming room temperature water as opposed to cold water.

Magnesium, Calcium, and pH in Water

• Higher pH water moves out of the gut and into the body more readily than lower pH acidic water.

• Distilled water has magnesium and calcium removed from it. It is not necessary for most people to drink distilled water.

• Drinking only distilled water may be necessary for people with very high levels of blood magnesium or calcium or calcium stores within their body.

• Reverse osmosis filters remove contaminants but may also deprive water of some magnesium and calcium. It is considered safe but expensive to access.

Health Outcomes of Different Types of Water

• There is no peer-reviewed evidence that conclusively shows drinking reverse osmosis water is far better for us than drinking other types of adequately filtered waters such as those filtered for fluoride and disinfectant byproducts.

# Introduction to Electrolyzed Reduced Water and Hydrogen Enriched Water

In this section, the speaker introduces the concept of electrolyzed reduced water and hydrogen enriched water. They explain that these types of water have higher pH levels than other forms of water, such as distilled or tap water. The speaker also discusses deuterium-depleted water and how it relates to the presence of hydrogen ions in water.

Properties of Electrolyzed Reduced Water and Other Unique Categories of Water

• Electrolyzed reduced water is a method of using electricity to alter the confirmation of the water molecules and their rates of movement.

• Deuterium-depleted water has less deuterium, which relates to the enrichment or lack of hydrogen within that water or free hydrogen within that water.

• Sources closer to sea level tend to have more deuterium in them than sources further from sea level.

• Electrolyzed reduced water, hydrogen enriched/depleted waters all have higher levels of pH than other forms of waters.

Benefits and Appeal of Alkaline Waters

• Consuming specialized forms of alkaline waters can indirectly provide health benefits by filtering out disinfectant byproducts, fluoride, and other unwanted substances found in tap waters.

• Hydrogen enriched/depleted waters are appealing because they can be created by dissolving magnesium tablets into regular drinking water.

Safety Concerns and Effectiveness as a Source for Hydrogen Water

• A review titled "Electrolyzed Reduced Water Molecular Hydrogen is the Exclusive Agent Responsible for Therapeutic Effects" suggests that molecular hydrogen is responsible for therapeutic effects associated with consuming electrolyzed reduced water.

• A second part of the review titled "Electrolyzed Reduced Water number two, safety Concerns and Effectiveness as a source of Hydrogen Water" discusses the safety concerns and effectiveness of using electrolyzed reduced water as a source for hydrogen water.

# Health Benefits of Hydrogen-Enriched Water

This section discusses the health benefits of hydrogen-enriched water and its effects on inflammation and cell death.

Hydrogen-Enriched Water Reduces Inflammation

• Drinking 1.5 liters per day of hydrogen-enriched water for four weeks can reduce inflammation in peripheral blood cells.

• The study found significant positive benefits by analyzing markers of inflammation such as interleukin 6.

• The improvements were only observed for individuals older than 30 years old, likely due to the improved biological antioxidant potential of certain cell types.

Higher pH Water is More Efficiently Used by Cells

• Enhancing the hydrogen in water leads to an elevation in pH that occurs when you hydrogen enrich water.

• Harder water that contains more magnesium and calcium seems to be more readily used by the cells of the body, leading to higher or more efficient levels of hydration.

Subjective Experience

• Drinking hydrogen-rich water can lead to a subjective experience of having more energy and feeling better.

• The placebo effect is a real and powerful effect, but this study included a placebo group so people didn't know if they were getting hydrogen-rich water or not.

# The Benefits of Different Forms of Water

In this section, the speaker discusses the benefits of different forms of water and how they can lead to better hydration and improved health metrics.

Different Forms of Water

• Drinking deuterium-depleted water, electrolyzed reduced water, or hydrogen-rich water is not necessary.

• All these different forms of water are better absorbed and therefore lead to better and more efficient hydration.

• Elevated pH achieved through purification or water treatment methods reduces inflammation, blood pressure, and improves other health metrics.

• Elevated pH makes the water less acidic than it would be otherwise.

Tap Water with Sufficient Magnesium

• If tap water contains sufficient magnesium per recommended values, there is no need to hydrogen enrich it.

• Analyze your tap water or look at professional analysis online and filter out disinfectant byproducts and fluorides from sufficiently magnesium-containing water.

• Filtered tap water with enough magnesium is good for drinking.

Hydrogen Enriching Your Water

• Hydrogen-enriched water can make the taste smoother or softer than more acidic waters.

• Hydrogen-enriched water is far more effective in being absorbed and hydrating cells and tissues in your body.

• Molecular hydrogen tablets can be purchased inexpensively to create hydrogen-rich waters.

• Dissolvable tablets are a less expensive way to go than purchasing pre-packaged sealed hydrogen waters.

# How Can You Hydrogen Enrich Your Water?

In this section, the speaker explains how to hydrogen enrich your water and provides some scientific studies exploring the biological effects of activated hydrogen waters.

Hydrogen Enriching Your Water

• Purchase molecular hydrogen tablets that dissolve in water and create free hydrogen that can interact with other water molecules.

• Only a few scientific studies explore the real biological effects of these activated hydrogen waters.

• The configuration of magnesium in capsules and tablets allows rapid dissolving of the tablet and activation of free hydrogen that can interact with water molecules.

Pre-Packaged Sealed Hydrogen Waters

• Pre-packaged sealed hydrogen waters are not recommended because they are quite expensive, and it's not clear how stable the activated or free hydrogen is in those waters.

Conclusion

• Hydrogen-enriched water is not something everyone needs to do.

• The speaker mentions it because he has had a good experience with it himself.

# Magnesium Tablets and Structured Water

In this section, the speaker discusses the use of dissolvable magnesium tablets to create higher pH water. They caution against using these tablets in carbonated or hot liquids. The speaker also addresses the controversy surrounding structured water and its potential biological effects.

Magnesium Tablets for Higher pH Water

• Dissolvable magnesium tablets can be used to create higher pH water.

• The speaker has had a positive experience with these tablets and plans to continue using them once or twice a day.

• It is not necessary to put these tablets in all of your drinking water.

• Do not put them in carbonated or hot liquids as it can cause gastric discomfort.

Controversy Surrounding Structured Water

• There are different ways to create structured water, but there is no quality peer-reviewed data that suggests ingesting structured water leads to any specific desired biological outcomes.

• While some people have reported positive experiences with structured water, it is unclear whether this is due to a placebo effect or a real effect of ingesting structured water.

• As a scientist, the speaker cannot suggest that people start ingesting structured water without more quality peer-reviewed data on its biological effects.

• However, there is an interesting space for further exploration of the biological effects of structured water given that it does exist and has been shown to interface with solids and other aspects of liquids within organelles of cells.

# Tap Water Contaminants

In this section, the speaker discusses common contaminants found in tap water and their potential health risks.

Common Tap Water Contaminants

• Common tap water contaminants include lead, chlorine, fluoride, pharmaceuticals, pesticides, herbicides, and microplastics.

• These contaminants can have negative health effects such as developmental delays in children (lead), thyroid dysfunction (fluoride), and endocrine disruption (pharmaceuticals).

• The speaker recommends using a high-quality water filter to remove these contaminants from tap water.

Choosing a Water Filter

• When choosing a water filter, consider the type of contaminants you want to remove and the size of the filter.

• Look for filters that are certified by third-party organizations such as NSF International or the Water Quality Association.

• Reverse osmosis filters are effective at removing most contaminants but can be expensive and wasteful.

• Activated carbon filters are more affordable and environmentally friendly but may not remove all contaminants.

# Benefits of Hydration

In this section, the speaker discusses the benefits of staying hydrated and how much water we should be drinking each day.

Benefits of Staying Hydrated

• Staying hydrated can improve cognitive function, mood, digestion, skin health, and athletic performance.

• Dehydration can lead to headaches, fatigue, constipation, dry skin, and decreased athletic performance.

How Much Water Should We Drink?

• The amount of water we should drink each day varies depending on factors such as age, sex, weight, activity level, and climate.

• A general guideline is to drink at least 8 cups (64 ounces) of water per day.

• However, some people may need more or less than this amount.

# Importance of Water Quality

In this section, the speaker discusses the importance of water quality and how it can impact your health.

The Quality of Tap Water

• The quality of water that comes out of your tap is not just dictated by the source that it comes from external to your home or apartment.

• Your pipes are also important, and that filter, or that little mesh that sits at the faucet head is also very important.

• More often than not, contaminants are showing up in water because people aren't cleaning those filters often enough.

Considerations for Drinking Tap Water

• If you are going to consume tap water, you definitely want to consider the source, the pipes in your building or apartment, the ones that lead right up to your glass or jug that you would put that water into, and also that mesh that that water passes through as it goes into that glass or jug.

# How Much Water Should You Drink?

In this section, the speaker discusses how much water one should drink and its benefits.

Amount of Water to Consume

• The Galpin equation is a wonderful approach to how much water to consume during exercise.

• About 8 ounces or 240 milliliters of water per hour for the 10 hours from waking until post-waking on average.

• Remember it's averages. You don't have to consume them every hour on the hour, and no need to be neurotic.

Benefits of Hydration

• Hopefully you can achieve better levels of hydration which we know can lead to reductions in blood pressure, improvements in appetite, mood, and focus.

• Improvements in cognitive focus and physical ability, both endurance strength and other forms of kind of readiness in the body.

# Types of Water

In this section, the speaker discusses different types of water and their benefits.

Beneficial Forms of Water

• We went through the different forms of water that you hear about out there and addressed which ones are going to be beneficial or not.

• Thinking about that from the perspective of biologists and the chemistry of water.

# Support for Podcast

In this section, the speaker provides ways to support the podcast.

Ways to Support

• Subscribe to our YouTube channel. That's a terrific zero cost way to support us.

• Please subscribe to the podcast on both Apple and Spotify. And on both Apple and Spotify, you can also leave us up to a five-star review.

• Check out the sponsors mentioned at the beginning and throughout today's episode. That's the best way to support this podcast.

Supplements

• The Huberman Lab Podcast is proud to have partnered with Momentous supplements.

# Supplements and Social Media

In this section, Huberman provides information on where to find supplements discussed in the podcast and how to follow him on social media.

Supplements

• To find the supplements discussed on the Huberman Lab podcast, go to Live Momentous at livemomentous.com/huberman.

Social Media

• Follow Huberman Lab on Instagram, Twitter, Facebook, and LinkedIn for science-based tools that overlap with the contents of the Huberman Lab podcast.

• The handle is "Huberman Lab" across all social media platforms.

# Neural Network Newsletter

In this section, Huberman discusses his monthly newsletter that includes free toolkits for things like sleep enhancement, focus improvement, neuroplasticity training, deliberate cold exposure and heat exposure.

Toolkits

• The toolkit topics include sleep enhancement, focus improvement, neuroplasticity training and deliberate cold/heat exposure.

• All toolkits can be found by going to hubermanlab.com.

• Go to the menu and scroll down to newsletter. Simply give your email address. Newsletters and toolkits are completely free of cost.

• PDF examples of previous toolkits are also available at hubermanlab.com.

# Conclusion

In this section, Huberman concludes today's discussion about water science including chemistry, physics and biology of water as well as how our body utilizes it.

Thank You Message

• Thank you for joining today's discussion about water science.

• Thank you for your interest in science.