How to Optimize Your Water Quality & Intake for Health

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/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://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
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