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 sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Water

Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss

Sponsor: LMNT

Water: Physical Properties & Chemistry

Bonds & Water Phases, “Structured Water”

Sponsor: AG1

Body, Cells & Water

Water as a Solvent, Temperature & pH

Water Transport in Cells, Aquaporin Channels

Alkaline/pH Water; Temperature, pH & Water Transport

Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants

Tool: Baseline Hydration

Tool: Hydration & Exercise, Galpin Equation

Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine

Hydration; Cognitive & Physical Performance

Tool: Water Filtration; Nighttime Urination

Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health

Tool: Water Filters

Tool: Resting Tap Water & Sediment

Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health

Water Temperature

Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched

Hydrogen-Enriched Water, Magnesium, Optimize Hydration

Tool: Molecular Hydrogen Tablets, Water pH

Structured Water

Tool: Water Pipes, Faucet Filter