How to Optimize Your Water Quality & Intake for Health
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Welcome to the huberman lab podcast, where we discuss science and science space tools for everyday life. I'm ander huberman and i'm a professor of neurobiology and optimal gy at stanford school of medicine. Today we're discussing water.

Now to some of you, water might seem like a boring topic, but I assure you that water is anything but a boring topic. In fact, water as a substance is incredibly interesting for a variety of reasons that i'll explain today. In fact, we are going to discuss the physics and chemistry of water, and I promise to make IT accessible to anyone and everyone, regardless of whether not you have a physics or chemistry background.

And I will discuss how your body needs and utilizes water, depending on what type of water you drink, the temperature of that water, when you drink the water, and indeed, how you drink that water. Now, water is actually a pretty controversial topic, in fact, in preparing for this episode, which took me several months, in fact, I ran into highly contradictory information and had to go on some real deep dives in order to far IT out the best and most accurate knowledge for you. I also found that there are generally two camps of people out there in terms of how they think about water and the consumption of water. One camp, generally speaking, is of the mind that tap water is completely safe.

Perhaps that needs a little bit of filtering, but that in most areas of the world, if IT runs out of the tap and unless there's a warning sign directly above the fact that you can drink the tap water, the other camp seems to be the camp that does not trust anything that comes out of the tap and is excited by, and in fact, relies on things like rivers, moses deteriora, depleted, hydrogen rich or other forms of water that sometimes can be very expensive, or at least involve some substantial steps in order to clean, filter, alter the chemistry of, or in some other way, adjust before they are willing to consume IT. So today, what we're going to try and do is to address all the stances around water. For instance, we will discuss whether not tap water is indeed safe, and I will give you some tools that will allow you to address whether or not the water coming out of your tap is safe as well as some tools that will allow you to address how to clean that water.

Indeed, IT does need filtering and cleaning, in particular for things like Flora des and Green disruptors, which IT turns out are quite prominent in a lot, not all, but a lot of tap water sources. I will also talk about esoteric forms of water that I mentioned a few minutes ago. So I will go systematically through the list, distill the reverse mosses, spring water determination, depleted water, high PH water.

And for those of you that are already screaming out as you hear this, oh no, he's gonna tell us that PH water can alter the PH of our body and helpful ways. I'm not going tell you that, but I will tell you that the alkalinity or acidity of the water, that is, the PH of the water that you drink, has a profound impact on your ability to absorb and utilize that water and the impact that those water molecules have on specific biological system. So IT turns out PH is very important, but not for the reasons that you've probably heard about previously.

I will talk about how the temperature of water that you drink doesn't d turn out to be important for the rate of absorption of that water and its impact on the cells, tissues and organs of your body and thereby your health. And I will talk about various zero cost and low cost tools that you can use in order to get the most out of the water that you drink. And finally, I will talk about when and how to hydrate your body best.

Before we dive into today's topic, I want to share with you some very interesting results that were just published on the use of deliberate cold exposure to benefit fat loss. Now deliberate cold exposure is a topic i've covered before in this podcast. We have an entire episode about that that i've linked in the shown note captions.

Deliberate cold exposure can be done by way of cold showers or emerging cold or ice water up to the neck. That's typically the ways that it's done. IT has been shown to reduce inflation tion, to increase metabolic. And I think some of the most exciting results that have been published are the results certainly in humans, showing that deliberate cold exposure can increase the release of so called catala means, which are doping nor epiphone and epinephrine. Increases in those three molecules are quite long lasting and lead to substantial increases in mood and focus throughout the day.

Now, many people out there here about deliberate cold exposure and crying, other people hear about and cringe because they've heard that deliberate cold exposure, especially by way of emersion and water, can block the adaptation to strengthen hypertrophy training. What I mean by that is, yes, indeed, there are data showing that if one gets into very cold water up to the neck in the six hours, any time that is, in the six hours after strength or hypertrophy training, that some of the strength and hypertrophy increases that one would observe are blocked by that deliberate cold exposure. However, after six hours does not seem to be a problem, so I can be done on other days.

Besides the strength and hyper trip training IT can be done be four strength and hyper trip y training IT can be done after endurance work. And I should mention that IT does not appear that cold showers disrupt the adaptations to strength and hypertension y training, even if they are done immediately after strength. Her hypertrophy training, okay.

With that said, many people do enjoy the effects of deliberate cold exposure, in particular for those increases in mood and alertness that are the consequence of those increases in the category. Ans joba mine nor open e and an and again, those increases are very long lasting. So it's not just during the exposure to all IT is for several hours up to four, maybe even five or six hours depending on how cold and how long the deliberate cold exposure happens to be.

Again, there's a lot to say and explore about deliberate cold exposure. So again, i'll just refer you to the epo de on deliberate cold exposure if you want to explore the mechanisms and the positive health outcomes, some of the controversies within the data seta within that episode. Meanwhile, I definitely wants to share with you the results of this recent study that just came out.

The title of this study is impact of cold exposure on life satisfaction and physical composition of soldiers. The reason the study is very interesting is that is one of the few studies that used, I should say, explored both deliberate cold exposure by immersion in cold water as well as delivered cold exposure by way of cold showers, as IT relates to weight loss. Now there's already data out there on the effects of delivered cold exposure and metabolism, and here are mainly referring to the beautiful work of doctor Susana sobering and colleagues in skinny via that showed that people that do eleven minutes total of deliberate cold exposure by emersion and cold water up to the neck per week.

So seven minutes per week total spread out across some different sessions by way of getting into water that's uncomfortable ly cold up to the neck and then getting out and then doing that several times per week to hit that eleven minutes or more threshold. And this is very important. We'll come up in a moment in the context of this new study and warming up, not by getting into a warm shower, which is, Frankly, what I do after my cold showers, or getting into the ice bath, or cold water immersion, but rather forcing their body to warm up naturally by using its own meta lic abilities.

In those studies, they absorbed substantial increases in Brown fat stores, which are fat stores that you really want around the heart, and coals increases in metabolic. That were quite dramatic, in my opinion, and that could be very beneficial for allowing people to feel more comfortable and cool temperatures when they're not in cold water and on and on. So lots of benefits shown in that study.

In this study, what I thought was particularly interesting is, again, they explored both emerge in cold water and cold showers and the duration of cold exposure that theyve found LED to substantial fat loss, especially around the abdin, was very brief, deliberate cold exposure. Let me give you a few details about the study. The study involved forty nine subjects that include both males and females.

This is also really important, that beautiful work of Susana so burgan colleagues, as far as I know, only looked at males this study. Look at males and females. They were twenty to thirty years old, and there basically were two groups.

People are you there were assigned to get deliberate cold exposure, or they were not assigned to deliberate cold exposure. The former deliberate al exposure involved one session per week of cold emersion in cold water up to the neck. And to just give you a sense of how cold IT was, IT was three degrees celsius, which translates to about thirty seven and a half degrees fern height.

That's pretty darn cold, but IT was only for two minutes. Okay, so one session at three thirty sales, others SE, known as thirty seven point four degrees, were in high for two minutes every week, once a week. In addition, the same subjects did five cold showers per week, or a minimum of five cold showers per week.

And those cold showers were slightly warmer than the emerging cold water condition. So there were ten degrees sales as approximately, or fifty degrees very, very high. It's still pretty cold, and the duration of that cold water exposure in the shower was just for thirty seconds.

And so this is interesting to me because many people don't have access to cold water immersion. They might not have a nice bath or any place I can do that, but they most people do have access to a cold shower of some sort. Plus I think most people could do ably one ice bath per week, or find a place where they could get into cold water safely.

Now should should point out that some people will not do well going into thirty seven point five degree farenheit A K three degree celsius water, having never done anything like this before. So if you're going to try to employ these sorts of protocols that we're used in the study, I do recommend that you easy into IT over the course of a week or so and become someone adapted to the the shock of cold water exposure. So maybe started fifty degrees, very high, can either way back in terms of the cold water emersion especially now another critical feature of this study is, as with the beautiful work by Susana sob g, the subjects were told to warm up naturally after the deliberate cold exposure.

So they basically hung out outside of the cold water emersion or outside of the cold shower for ten minutes after they were exposed to the cold in their bathing suit. Or i'm assuming they were wearing something. But the point is that.

You are not going from deliberate cold exposure directly into a hot shower or a sooner or something of that sort. So again, their bodies were forced to heat up again naturally after the deliberate cold exposure. But after the ten minute period, they were able to do whatever they wanted.

Essentially, we closed, take a warm shower, so on, and go about their day. Now, the results of this deliberate cold exposure protocol, again, two minutes in cold emersion at three degrees southeast, thirty seven point five degrees for a night, plus five cold showers per week of two minutes long, little bit warmer, ten degrees south, as fifty degrees were in height. Now, the deliberate cold exposure used in this study caused many different, statistically significant positive changes.

They had a very extensive questioning, or that related to move everything from levels, anxiety to sexual satisfaction and on and on. In fact, I saw statistically significant improvement in sexual satisfaction in the subjects that were exposed to deliberate cold exposure, not in the control group. Although they didn't look at this, chances are those improvements in sexual satisfaction were the downstream consequence of the known increases in testosterone and free test aston, one that occur in both men and women who do this sorts of deliberate cold exposure.

Again, test also from being important hormone for libido in both men and women. They also saw improvements in regulation of anxiety, which I think is very interesting, given that the deliberate cold exposure often causes people anxiety. But here and in other studies we've seen IT can lead to and a Better ability to buffer against anxiety in the Normal happenings of everyday life.

Perhaps the most interesting and significant results that they found in the study, however, were that, in particular, in men, there was a reduction in waste circumference following eight weeks of this deliberate cold exposure, as well as a five point five percent, on average, five point five percent reduction in abdominal fat that was quite statistically significant when compared to the other groups. Now why there was no observed reduction in abdominal fat or wasser conference in the female subjects isn't clear. Could have to do with just the way that body fat is is stored in metabolic in females versus males.

That is going to be a topic for future exploration. So I do think this study is very interesting because when you look at the landscape of science and discussion around deliberate cold exposure, I think there's a general consensus now that deliberate cold exposure can change one sense of mood and well being through the increases in cattle ical means that I mentioned earlier. But the impact on metabolic itself has been somewhat controversial because the overall changes in metabolic that are observed, while statistically significant in many studies, have not ever really been shown to translate into weight loss or body fat loss in any kind of specific way.

And of course, a great advantage of this study is that by expLoring soldiers, they were able to really hold constant a number of other features, like the amount of daily activity that those soldiers are exposed to, their diet, their living conditions and so on. And so far so at least in so far as human studies are done, it's it's a very well controlled study. Will provide a link to the study in the showing te captions.

And for those of you that are thinking about employing the protocol that used in this uh particular paper or combining IT with existing deliberate called exposure protocols, to me IT seems pretty straight forward of pretty minimal time investment. Just two minutes of deliberate cold exposure by way water emerge up to the neck and five times a week of thirty seconds each of deliberate cold exposure by way of cold showers. And just a quick mention about cold showers.

If you're going to use cold showers to do deliberate good exposure, you're going to want to stand under the shower itself, right? And essens have to hit your head, the back, your neck in your upper back, which is where most of your Brown fat stores are concentrating. Turns out that cold exposure to those regions of the body, in particular, are going to trigger the adaptation of increased Brown fat stores, which involves increasing in a country in those fat.

This is not the blustery fat beneath the skin. This is the fact that actually kind of an oil in the furness, that is a your thermogenesis perty of your body to generate heat and burn off so called White at a post tissue elsewhere in the body. Now, anyone that understands the laws of physics and thermodynamics will be saying, wait, in order to get fat loss, you need to have a caloric deficit.

Calories, calories out still lies. And yes, that's absolutely true. We can only conclude on the basis of the results of the study that the people that lost body fat, we're indeed in a chloric deficit, presumably because all other factors were held more, less constant in this group of soldiers.

Presumably because the delivered IT called exposure, itself elevated metabolism, thereby increasing the calories out component of the calories in, calories out equation, which, of course, governs the rules of weight loss and body fat loss as well. Before we begin, i'd like to emphasize that this podcast is separate from my teaching and research erles at stanford. IT is, however, part of my desired effort to bring zero cost to consumer information about science and science related tools to the general public.

In keeping with that theme, i'd like to thank the sponsors of today's podcast. Our first sponsor is element. Element is an electrode drink with everything you need and nothing you don't.

That means plenty of salt, magnesium in patache, the so called electorate, and no sugar. Now, 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, also called neurons. In fact, in order for your neurons to function properly, all three electrolier ts need to be present in the proper ratios.

And we now know that even slight reductions in electronic concentrations or dehydration of the body lead to deficits. And cognitive and physical performance element contains a science back electorate ratio of one thousand milligrams, that one gram of sodium, two hundred milligrams of parasitic and sixty milligrams of magnesium. I typically drink element first thing in the morning when I wake up in order to hydroid my body and make sure I have enough electrical lites.

And while I do any kind of physical training, and after physical training as well, especially if i've been sweating a lot, if you would like to try element, you can go to drink element that's element dot com slash huberman to claim a free element sample pack with your purchase again, that drink element L M T dot com slash huberman. Let's talk about water, and let's start off by answering the question. What is water? Water is, of course, h two o most everybody knows that from an early age, but what each two o means is that each molecule of water consists of two hydrogen and one oxygen.

Now, the physical arrangement of those two hydrogen and one oxyde turns out to be really important for how water functions in the body. And Frankly, elsewhere in our world in life, if you were to make a peace symbol, that is, to put up your index finger and your middle finger simultaneously, i'm going to recommend you do that now, unless you're using your hands for something else important, which case do IT later? If you make that peace system, you look at your hand, you have a pretty good impression of what an individual water molecule consists of, which is h two or two hydrogen s.

And an oxygen. And with that peace symbol, the fingers there are, the types of your fingers, rather, are going to represent hydrogen. s.

Your fingers, that is, the length of each of those fingers is going to represent the electron bonds to the oxygen. And the palm of your hand in the fingers that are down are going to represent the oxygen. 对。

Now what's important about that visual impression or visual image of the individual water molecule is that IT is polarized. That is, the hydrogen is over on one side. Both of them are over on one side, and the oxygen is over on another.

And what's really important about water molecules being policed is that they can bind to one another by way of that polarization. And this has to do with something that we all kind of learned in chemistry at at one point, but many of us forgot, we didn't understand at the first time around, which is that positives and negatives attract. So when you have individual water molecules, they have the opportunity to interact and essentially buying to one another, and they buying through what are called covariant bonds.

Covariant bonds are relatively weak bonds, and so as a consequence, water can change its confirmation. However, covin and bonds are strong enough that water actually can maintain some structure, and that structure will vary, of course, depending on its temperature. So what you need to know about water is that, indeed, that consists of lots of individual h two OS.

And those h OS can arrange themselves in different ways. And that temperature is a strong, determined of the arrangement of those water molecules. That is, they are bonding to one another.

And in fact, even they're spacing between those bonds. So again, even if you don't have any chemistry, stay with me, because you'll definitely understand this. Water can exist in at least three forms and maybe four forms. We know that IT can be liquid, of course, really, Normally what we think of when we think water IT can be gas within your steam, right? If you heat IT up, IT takes on a uh not a semi solid or semi liquid form IT takes on this property of steam or gas OK.

So when you see steam or when you um breathe on a cold day, three mouth with three you nose and you see your air, those are water molecules that are condenser that is bonding in certain ways based on differences in temperature between the inside of your body and the outside air. And of course I can be a solid IT can be ice. Now ice is fascinating and important in understanding how water works, and this will become relevant later when we think about how water works within the body as well, especially how different temperatures of water impact the health and behavior of ourselves.

And the most important point to understand about water in its solid state is that, unlike most substances, when water is in its solid state, IT is actually less dense than when it's in its liquid state. Just think about that most substances, most medals, for instance, when they are in a solid state, they are more dense. Then when they are in a liquid state, so for instance, if they're a solid state, they will sink in a container filled with their liquid form, not water.

Water is very interesting because as you cool water and water transitions from a liquid to a solid, it's still buying, that is, form bonds between those different molecules of water, but the spacing between those h 2o。 So again, those peace symbols with hands, if you had a bunch of those, if you had, you know, thousand hands on making peace symbols, they can born to one another. But when it's cold.

Those bonds are actually made further apart from one another. And as a consequence, ice, as we all know, float and water. In other words, put very simply, water is unusual and special in that in its solid form, ice IT is actually less dense than when is in its liquid form.

And that's why ice float in water. Now this is important, not just our biology, but to all of life. Because if you think about IT, if I were not the case, that water is less dense in its solid form ice than IT is in its liquid form, the bottom of our oceans would be covered with thick sheet of ice.

And if that were the case, you can be absolutely sure that life would not exist on our planet the way that that does. And there's a good chance that we would not exist as a species, because so much of what allows us to exist on this, this planet and the other animals to exist on this planet relies on photos, thesis pathways and plants that are dependent on the sun and interactions with the oceans and lakes and other bodies of water. And of course, the ice caps are vitally important, that is, the presence of ice, especially at the polls, but elsewhere in bodies of water as well.

So icebergs are critical part of the ecosystem that allows for everything from photosynthesis to the ability of certain animals to extract food from each other and from their local resources. Now there's a whole discussion to be had there, but the important point for now is that the physical properties of the bonds between water that are made and change depending on temperature turn out to be essential for us to be present on this planet at all, and for ourselves to function in the ways that they do for a sake of health and for sake of disease. And will explore this later when we talk about the critical relationship between temperature PH, which is the relationship between alkalinity, 还有 basic or acidity， 还有 acid， a given liquid, or in this case, when we talk about water is and the ways that ourselves can or can't use water.

So I realized that this is fairly in depth. For those of you that don't have much of a background in chemistry, i've tried to keep IT really top onto. But if you can make a peace symbol, or if you can just imagine a piece symbol in your mind and realized that that's a water molecule, and that those water molecules combine to one another through bonds that are relatively strong, but we enough that they can be broken if they need to, and that the temperature that those water molecules are exposed to changes the distance between those bonds.

And that's what allows ice to floating water. Then you are going to have no problem with the remainder. The discussion today, in fact, you will also have the ability to understand things that you have observed many times over, but perhaps have never thought about what really understood, which are, for instance, that water has a certain level of surface tension.

For instance, if you've ever been to the ocean and the waves are coming in, what you'll notice is if you walk on the dry sand or gravel of pebbles that is, of the ocean, it's very easy, right? I mean, the pebbles move down or the sand moves down IT depresses a little bit due to the weight of your body. But as you get closer to the water, you're gona sink deeper because that sand is more saturated with water.

But at some point you won't be able to actually walk on top of the water, right? IT has been said that jesus walked on water. There's the so called jesus Christ lizard, so named, because I can actually walk on the surface of water.

A lef can float on the surface of water under some conditions. A coin can float on the surface of water. If you make coffee in the morning, you can actually take a sin full of that hard coffee and pour a little bit on the surface of your coffin. You'll notice that IT will beat up, and you'll get little around search of water. Those are little water molecules bound to one another that spin on top of the surface before they sing under.

That has everything to do with the bonding between water that, depending on temperature, but also, as with the difficulty for essentially everybody to walk on water or for animals to walk on water, the surface tension of water allows certain things to float there or to stay at the surface. But there's a very thin layer of water molecules at the surface of water that are more dense then the water that resides at deeper depth. And that's why most things, including us, sink in water.

We are more dense than water. Now I did mention earlier that there are three forms of water. There is the ones that we all are familiar with.

The solid liquid gas forms water. However, there are data mainly from jail politics laboratory at the university of washington have described this so called fourth phase of water, which is structured water. We'll get into this solubility later because structured water has really been a prominent topic in let's call IT the water health offi anodos.

It's a heavily debated topic as to whether not structured water is somehow Better for ourselves. If IT exists within our bodies, we'll get into that um in full detail later. But the whole motion of structured water is that in the presence of certain solids or certain liquids, the confirmation of water, that is the water molecules actually change somewhat.

This has been demonstrated whether not that has relevant ed to the biological function of our body is a different issue. But we know that there is this fourth phase of water called structured water. Structured water, uh, is a fairly complicated topic, but we can make IT very simple.

For sake of today's discussion, I mentioned earlier that opposite poles attract, that is positives and negatives attract, and typically things that are negatively charged when presented with another negative charge either repel or don't attract. Things that are positive charge in the presence of another positive charge also tend to repel. This is the basis of magnets um either sticking to one another or repelling from one another.

There's also the idea that human beings were opposite attract. But that's a different episode that we need to do in the future. The point here is that structure water is a unique condition in which the local environment that these water molecules happen to be in allows positive charges between different water molecules to attract one another. So again, where, as Normally it's positive and negative that attract in the configuration that we call structured water, positives and positives attract and form bonds that are stronger than the typical bonds that would be formed between water molecules.

And just as a kind of pray lue to our discussion about structured water, as IT may or may not relate to health later, there are a number of people that believe that within the body, because of the presence of certain liquids and solids, that the water within ourselves, and in particular within the interactions, were so called organ's. Organelles are things like medical ria um the golden upper at the state of fancy naming. These are the things within cells that allow cells to do everything from make proteins to traffic proteins out to the surface of cells.

Seems like north transmitters and receptors and so on. A lot of people who are interested in structured water as IT relates to biological function have I popov sized or like to debate, rather, whether not in the body, water is not just present in its liquid form or gaseous form. We know it's not present in its solid form unless you gulp down to ice cubes, for instance.

But there is a cohorts of people there, including some early comer scientists, that believe that within the body, the organises of ourselves act as a substrate for water to exist in this fourth form, this structured water form and that LED to this whole nation industry of people um who are proponents of consuming so called structured water. Then we will get to that a little bit later. So now you know what individual water molecules consist of when you here h 2o hopefully will get that visual image in your mind of an individual water molecule being in the peace symbol and a unch of those binding to one another through these relatively weak bonds， but strong enough that certain things can take place like surface tension.

Keep in mind that surface tension water may relate to either standard bonds between water or this fourth phase that's heavily debated still um but we certainly know that um for instance, if you were to take a piece of wax paper or glass and you were to pour some water on IT, you would notice that the water would beat up or kind of aggregated particular locations when you see that beating up or the aggregation of water molecules on a particular surface, you're seeing two things actually have fun. The next time you see IT, you'll know that the the aggregation, the beating up of water with itself, so individual water molecules are many water molecules have agreed one location of making a beat of water. That's due to these bonds, these covey and bonds occurring between water molecules.

But also, you'll notice that on a vertical pain of glass in rain or on your windshield, that the water will look almost like it's sticking to the glass. And that's because they are actually bonds between the water molecules that beat IT up themselves and the glass. So water can not just bind to itself.

IT can also bind to certain surfaces. And the fact that props, if you drive your car, if you were to tap the window, or if a big enough beed of water formed on a window, that he would start to drip down. That's because those bonds with the surface are strong, but they're not so strong that it's stick at that location.

Quite different than water that is in its solid form ice that can actually really add here if you've ever had to scrape ice of windshield. So if you live in cold regions you're familiar with this, have scrape ice off. When should you realized that the bonds between water in its solid form in different services is quite a bit stronger than the bonds between different water molecules with each other, or the bonds between water and different services when they are warmer? okay.

So I do realize that for a lot of people listening, that's going to be a pretty deep dive into the chemistry and physical properties of water. All you really need to know is that these water molecules are incredibly versatile and can bind to each other and combine the different services, and can allow things to flow, or to sink, or even to move across services of water based on the three, perhaps four different states that water can be in. And that versatility that you observe in the natural world, on window pains and rain and clouds and hail and ice and snow, and scraping ice off your windshield in the cold of winter and perspiration and so on, all of that is finding good, but realized that almost all of those same sorts of properties of water.

Become extremely relevant when thinking about how your body actually utilized as water. And the key thing here is that temperature and the so called alcuin mity, or active as the PH of water, turned out to be very important determinants of how water is used by the cells of your body. In fact, as i'll describe in a moment, we have entire sets of biological mechanism solely devoted to try get water into ourselves in very specific ways, including its specific rates, and to use water in different ways.

Because, as you've probably heard before, we are mostly water. It's kind of interesting to me, and what I found researching this episode is that the percentages of our cells and bodies that are proportional to be water is a pretty broad rain. Some people say we're fifty five percent water. Other people, they were seventy percent water. Some people, they were ninety five percent water.

The exact percentage doesn't matter so much and really just boils down to whether not the person that stating that percentage is talking about how much water is present in ourselves and body at a given moment versus how much water was involved in the process of creating the sorts of proteins and other things of our body that are required to have hair cells, skin cells, brain cells at set. So if you really want a number out there, I can give you a single number. If you want to be accurate, it's going to have to be arrange.

And basically, we are anywhere from seventy percent and ninety percent water depending on how you define being water. That is, whether not you're talking about water being present in cells in its liquid form or maybe in this force structure, water form if you're um of the mind that exists within us and whether or not you're talking about water that was used to create a given protein like a receptor or transmitter, or whether not you're talking about the water just being water as h two o OK. So again, it's very easy to go down that rabid hole.

And this is part of the reason why there's such a why discrepancy of assertions as to how much of us as water. But let's be direct, most of our body is water and there isn't a single other molecule in the universe that we can look to and say that IT has as important a role in our health biology and Frankly, our presence of life on earth at all than water. I'd like to take a quick break and acknowledge one of our sponsors, athletic Greens.

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So now at a minimum, everyone else I should understand that water has a particular structure. So when you hear h 2o， you can kind of imagine that structure and that the waters molecules can change their confirmation. That is, they combined other, the water molecules and IT.

Turns out they combined to other things and actually change the confirmation of other things. A good example of that, something we're all familiar with, which is waters ability to dissolve certain substances like sugar or salt. And that is because salt molecules or sugar molecules are what we call hydrophilic. They like water.

And when we say they like water, IT just means that the chemical structure of salt, sodium, or the chemical structure of, say, success, like table sugar, can actually interact with the hydrogen s and oxygen of water, and can change those salt molecules or sugar molecules, turning them from solid into liquid, essentially creating water called solutes, which is basically the the dissolving of solid into a liquid solutions. In fact, water is one of the best solvent on the planet. In fact, water is Better at dissolving many solid than his acid.

That's how incredible water is. And there are number of reasons related to the chemistry of water that can explain that. But as we transition from talking about the physics and chemistry of water to how water actually behaves within our body and contributes to our health or to disease, depending on the case, it's important understand that molecules such as sugar insult can be hydrophobic, or, as we know, oil and water to mix.

That's because oil slips are so called hydrophilic, hda, holic, or hobby. Certain molecules such as lipids don't dissolve well in water. And we all intuitively understand that if you take some oil, oil, for instance, and you put IT into a glass of water, likely float or beat up or form of spread goal or a me like shapes within the water.

And that's because oil lipids are hydrophobic. So different substances out there are either going to be more hydrophobic, that is, they are going to um have a greater propensity to interact with water and bind with the different aspects of the water molecules or hydrophobic to have a less of a propensity to interact with and bind with water molecules. And i'm sort been eluding to this numerous times throughout this podcast already the temperature of water and the PH, that is, the alkalinity acidity of water will have a strong impact on whether or not a hydrophobic or hydrophobic substance will have a greater or lesser tendency to interact with water.

You all know this intuitively as well. If you've ever tried to dissolve um say, a big table spoon of sugar in very cold water, you will know that the grains don't dissolve as quickly as when you take that big tablespoon of sugar and put IT into a warm or hot cup of water and that's because the temperature of water actually changes how well that sugar molecule is able to change its confirmation and interact with the water molecules. Likewise, if you want to get something that's really hydrography lic into an aqueous that is a water containing solution, the temperature is also going to strongly impact that.

Now there are a near infinite number of examples of how temperature in PH impact, the tendency of hydrophobic k and hydrophoby substances to dissolve in water or not. We're not going to go in to all those details. But as we migrate from our discussion about the physics and chemistry of water into how water behaves within our body, which is what we're going going to do now.

And then as we continue into the third part of our discussion, which is why and how certain types of water that some of you from earlier with, like different PH water to still water, reverse smos water, why those different types of water are fought to in in some cases, do in fact, change the ways that ourselves function for Better, for worse. All of that will come together and make sense for you. Okay, so all the cells of your body, every cell, even your bones, that is the audio blast, and the other cells within your bones, your bone marrow, your red blood cells, your White blood cells, your neurons, your nerve cells, your liver cells or kidney cells, all of them require water in order to get the proper amount of water into those cells.

They're basically two ways that water can access those cells. Now we zoom out for a second and ask ourselves, how does water actually get into the body? Most of us just think we drink that water into our body course.

That's the main way we can also breathe water molecules into body through humid air when you hydrate yourselves. That is, when you are bringing water into yourselves, that water needs to move from your gut and into the bloodstream and eventually into the individual cells, whatever cell types that may be. And they're basically two ways that water can access those cells.

The first way has been known about for a very long time, and that is so called diffusion. Now the outside of most cells is made up of fatty stuff, lipid. So for instance, in neurons, nerve cells have a lipid by layer.

It's two layers of fat. And you already know that fat lipid is very hydrophobic. Okay, now that turns out to be not a problem, but a solution for how water can get across that lipid barrier. Why IT is the fact that water can change its confirmation and lipids can change their confirmation just enough so that the bonds between water and the bonds between those hydrophoby bic lipids can interact, allowing the water molecule to basically pass through the lipid, because that can bond very weekly, or in some cases is not at all, but very weekly, to those lipids, and then be pushed through to the other side. Really incredible.

If you think about IT, if there was too much of a hydrophobic relationship between the lipid and the water, the water would come up to the surface of that, of that fatty outside of ourselves, and then would be repelled away from IT, or would just stay there right at the surface. And that would be no good, because we actually need that water to defuse across the cell membranes where I should ate a double cell membrane, as I mentioned before, two later. So water and limits of cells can interact with just enough affinity that the water molecule can defuse across those cell membrane barriers.

But this is an important, but the diffusion of water molecules across those lipid barriers on the outside of cells is a fairly slow process compared to the other way that water access cells. And this other way that water access to cells is really something that was just discovered about ten years ago. So this is a fairly recent discovery, but has to be a fundamental discovery, which is the presence of water called awkward channels.

Air porn channels are basically portals through the membrane that allow water molecules to move very quickly across cell membranes at a rate of about one million h two OS one million waterproof cus per second. And the way that water molecules move across the cell membrane through those oxford channels is very interesting. The inside of those channels and the way I think of these as their literally tubes sticking through the membranes of cells, the insides of those channels are very hydrophilic, allowing.

Those water molecules to just judge really quickly, almost as if in your mind, you can just imagine as if he was were lubricated for the water or is not really lubricated the the water molecules can move through a single file, a million per second. Now why would you need two ways for water to get across cell membranes? One, fairly slow through basic diffusion.

And again, diffusion folks, is the movement of things from a gradients of higher concentration to lower concentration, which you just think about this as things take to run downhill from higher concentration to lower concentration. They trying create equal liberum across space. So you know you had a bunch of marbles on one side of a of a box there.

Um just imagine that these were water molecules because of the charges between those hydrogen and oxygen s there's a tendency for those marbles to spread out and essentially take on a fairly even confrontation. It's basically just diffusion across a space. Water molecules will also move from higher concentration and lower concentration across their members.

And then you have these portals, les, these tubes are these channels, as they called these ocp, in channels or water molecules can move very quickly. Now, the reason why biology seems to have created these occupy channels, and again, I wasn't consult with the design phase, but the most logical explanation is that we have many tissues within our body that often need water very quickly or need to release water very quickly. Let's think about a couple of these, and then let's look at what the actual distribution of occupant channels is throughout the body.

What is an area of your body that on occasion, will need to move water very quickly out of IT can use your imagination here, but i'll just tell you that, for instance, your tear glands or tear ducks need to released tears very quickly. So you need to take water that stored in your body if there is an emotional experience, or if you look at a very bright light, for instance, um or got forbid if you get some sort of your tinting, you are you going to start to tear up and those tears are the release of flew ID from those tear dogs. And so it's going to be the very rapid release of water from those tear ducks through so called ocp in channels.

And in fact, octopod channels are heavily expressed, their many of them in the cells of the local lamon gLance that released tears. In addition, we need to absorb water from the gut, and the gut has a lining and a theo lining. And other cel is mucosal lining.

And water needs often to move very quickly from our stomach into the rest of the body. And one way that is accomplish is through occlusion channels that are expressed all along you're gut. So the discovery these oxford channels is really highly significant in terms of understanding the different ways that water can interact with and get into the cells of your body.

Now there are oxford channels, not just in the lack muglins s that love for turing, or within the gut, but in many tissues within your body. And there are even have different distributions within those tissues. In fact, as one looks at the expression of the different occurrence channels, because IT turns out there different forms of them across all the cells and issues of the body, there's really no single tissue within the body except perhaps the bones of your body and perhaps the ligament.

To some extent they don't have these occur channels. Some of you out there may have heard of the so called fashion, fashion and SHE. The muscles are unique kind of connective tissue that um give some liability and yet some rigidity that allow for a lot of the physical abilities of your muscular kettle system.

Its incredible tissue will do an entire episode about fashion, some point stating fascinating. Tissue fashion even contain ocp in channels, so the role of occurrence channels in fashion probably relates to our specific needs to be able to use specific muscle groups in particular ways, at particular times. In other words, if you're sleeping, you're lying down or sitting, you're not using your muscular skeletal system as much as if you're running or performing some repetitive behavior.

And turns out that the ocp in channels and certain tissues like the fashion, 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, is so just fascinating, fascinating channels. These occupier and channels, again, only discovered early recently. So we're still learning new things about our biology all the time.

Now in a very important feature of the occupant channel is that the movement of water molecules across the cell membrane through those ocp in channels is strongly dependent on the temperature of water and the PH of water. This becomes especially important and description and our deep dive into so called alcove water or higher PH water a little bit later, but i'll just give you a little teazer for now because i'm sure that a number of people are wondering about this. If you go into the store or even a convenient store, you will see PH water.

Now, every water has a PH, right? Lower numbers mean more citic. Higher numbers mean more outlined or more basic.

You'll see PH water, that is seven point four. You'll see seven point eight. You'll see nine point eight. You'll have huge range of these things. And there are many, many different claims about how the p of water is important for regulating the PH of the body.

Here's the real story, the PH of your body, that is, the P, H of the cells at different locations in your body, is strongly, strongly homeostasis ally regulated. What do I mean by that IT means? IT doesn't change that much, which means that you have very specific biological mechanisms that ensure the PH is maintained. For instance, in the skin cells of your skin, in the retina cells of your eye, in your brain cells. Now IT is true that across the body, different cells and tissues have fairly widely varying PH IT has been said that the PH of bodily tissues is generally between seven point two and seven point four.

However, if you were to look at the PH of your gut and keep in mind that your gut is not just your stomach, you're gut is the entire pathway ranging from your throats all the way down um to where you extreme things out of your body, that entire pathway has different PH levels depending on where you are along the gut in in testino pathway and in fact, having much lower that is more acidic at certain locations along your gut pathway is what allows those got microbiota those um little microorganism of which you have trillions that are important for regulating everything from your transmitter production to hormone production that allow them to flourish and do well that said, except under conditions of hamer's or changes in blood volume that are of a dangerous level that can lead a seizure, even death, the PH of the rest of the cells of your body, and also those god cells, doesn't change that much on a moment moment basis. So if somebody tells you that you should drink allowed water or alcohol ed water, as IT sometimes called, in order to keep your body more alcoa and less acik, there is essentially no basis for that at a microscopic level, or even at a local level. Now what that does not mean is that the PH of the water that you drink is not important.

In fact, if the PH of the water that you drink is too low, that is, if the water that you consume is too IT will not move as quickly from your gut into the other regions of your body, and therefore the other cells of your body that require that water will not be able to access IT as readily. You've probably experience this if you consume certain water and IT feels like it's swashing around in your stomach or IT feels like it's just somehow staying there or you feel that its presence more not just as volume, but it's almost as if you can feel the little waves of water along the inside of your gut. Now, sometimes that can relate to temperature, but often times that can relate to the PH of that water and IT.

Turns out IT is true, that water that is more, that is PH of seven point four or higher can move more readily across the occuring channel. And in terms of absorption of water from the end of theou lining and the other sell type lining of your gut into the rest of your body, IT is true that higher P, H, water, provided that PH isn't too high, is going to be absorbed more quickly, which partially explains why some people have an affinity for this higher PH water. Now this is not to say you need to consume high PH water in order to hydrate your body properly.

I want to be very clear about that. However, if you are interested in what the value of elevated PH water is, IT largely has to do with this accelerated absorption, and this will talk about a little bit later. There is also growing evidence that IT can adjust the function of certain cells that are within your immune system and thereby reduce certain inflammatory responses.

So I realized, as i'm saying this, some people loud there apply. You think, oh, no, this guy is like a PH water proponent. He's saying we have to drink alcove water or buy very fancy water.

Now I want to be clear, that is not what i'm saying. And i'm also not saying that you need to purchase very expensive water in order to drive the maximum benefits from the water that you drink. IT.

Turns out there are a few things that you can do by way of temperature and by way of filtering water, and a few other tricks that i'll tell you a little bit later that will allow you to increase the absorb rate of water in the gut, which turns out to be a very interesting but also potentially important thing to do for not just reducing inflation tion, but also making sure that you're getting proper hydration of different cell types in your body, including rapid hydration of your brain cells, which also talk about in a few moments, can greatly enhance cognitive function. Okay, so we've talked about how water can get into cells there two ways, diffusion and movement. Through these occur channels, we've remarked the discussion that the temperature and the PH of water, that is, the confirmation of water.

And here I really want to embed this in people's minds that when we talk about temperature of water in PH of water, we're really talking about the arrangement of those h two OS, those water molecules. So keep that in mind. We've covered how water can get into cells to those two different ways, difficultly the okoro channels.

What we haven't talked about is what happens to water once it's in cells. And this is very simple to explain, once waters inside of cells, it's going to be incorporated into the different proteins and organize again. Organizes are things like my condition, the nucleus of the cells, which is contains the DNA and so forth. In different ways depending on which proteins are there and how hydrophobic or hydrophobic those proteins are or in some case, aren't. That's an entire landscape of protein to water specific interactions, none of which we need to go into in any specific detail now.

But the one thing that we do need to realize, and keep in mind as we go forward, is that many of the biological processes in our body that involve the movement of molecules, as such as water and interactions with proteins, are going to involve the bonding, or lack of bonding, between water molecules and proteins. And anytime we're talking about bonding of one thing to the next, at the level of chemistry or biology, for that matter, is a really the same thing we're talking about, whether not there are electrons present or whether not there are charges that are opposite or the same and on and on. If you've ever heard of so called reactive oxygen species, what are ros S A reactive oxygen species, or so called free radical or anti oxidant?

All of that is really just describing the presents or absence of charges that are bound or unbound. So for instance, if you hear about free radical, sounds pretty wild, right? Free radical, what are free radical? Free radical can damage cells. They don't always damage cells, but they can damage cells because they are essentially free electrons.

They are a charge that sitting out there not bound to anything, and therefore can interact with the molecular structure of certain proteins and change those structures by binding to them or interfering with the Normal binding processes of those proteins to water or to other things, and in that way caused damage to those proteins and potentially damage to cells. Now, fortunately, our cells have ways to deal with those free radical, and those are called anti accidents. Anti oxidant are molecules that can arrive in different forms.

Sometimes we think of anti oxidant as vitamins, but they are also present in other things as well that essentially bind up those free radical or repair the bonds between cells so that the proteins are no longer undergoing these, let's just call them, bad confirmations that damage the functioning of ourselves. So there are many different theories of aging. There are many different theories of disease, but there is not a single disease, either of brain or body, that doesn't in some way involve the generation of what are called reactive oxygen species, these free radical and the damaging of cells at the level of the individual organisms and so forth.

Nors there a single disease of brain or body that has not been shown to benefit from having some anti accident interference get in the way of that oxy tive process. So I realize today is pretty thick with Norman creature. Um for those of you that haven't already realized that what you're learning here is organic chemistry, so um you can feel pretty good about the fact that if you can understand the water molecule and um understand a little bit about what um uh free electron is, which is basically a charge that's out there that can potentially do damage and the interactions of things like reactive options and species and the ability of of stable bonds to buffer against or or repair certain damage to cells, as we're describing IT here.

Well, then what you're essentially thinking about and what we're talking about is organic chemistry. Now since this is a discussion about chemistry as a service to trying to understand the biological effects of water, keep in mind that water itself, believe IT or not, can act as an anti accident, provided that it's bonding to things in the proper way, which requires that to get into cells in the proper amounts and rates, which requires that the temperature and PH of that water be correct. And provided that there's enough water there and that that water isn't bound to other things, is not containing solids that are damaging and potentially that is Carrying some of the good things, such as sodium or that there's potassium, present again, the so called electoral zed that allow cells to function well ay so um that's a bit of a trench of information and I don't want people to get overwhelmed or confused.

What i'm trying to do here is paint a picture of the biology of water, understanding that when you and just water drinking IT down, or when you breathe water papers in the steam room on a human day, that waters entering your system, it's accessing yourself, ells through these two isms, diffusion across cell membranes or movement through occupyin channels. And then once inside those cells, it's able to interact with and change the confirmation of different proteins and accelerate or slow down different cell er reactions, everything from Normal metabolism m to blood pressure to damage cells depending on a number of different features of that water as well as what the cells happened to be doing in any given moment. So with that in mind, i'd like to turn our attention to how water, depending on its temperature, its PH, how much we drink or how little we drink when we drink that water at sea, how that can impact the health, disease and repair of different cells, tissues and organs of our body.

Let's talk about how much water, or more generally speaking, how much fluid each and all of us should drink each day, and how much fluid to drink, depending on our specific activities and environment. Now this is perhaps the most commonly ask question, when the topic of water comes up, how much water do I need to drink? The other thing that comes up is a question which is, can't we just follow our natural thirst? That is, can't we just pay attention to when we're thirsty and then drink fluid? And then that leads to the other question, which is, does the color of our urine provide any indication as to whether or not we are under hydrated, over hydrated or hydrated correctly? Let me answer each of these things one at a time.

And in the backdrop, I want to highlight the fact that there are many, many, if not dozens, hundreds, studies pointing to the fact that when we are dehydrated, our brain doesn't function as well and our body doesn't function as well. So what i'm attempting to to do in that statement is throw a net around the enormous number of studies that have shown even a slight state of dehydration, even two percent dehydration can lead to a significant and meaningful impact. That is a negative impact on our ability to, for instance, Carry out endurance type behaviors.

Our ability to run on a trade mill and stop at the point where we feel that we can continue is going to be negatively impacted. That is we will be able to perform less work for less period of time when we are even slightly dehydrated. Likewise, our strength is reduced by even slightly hydration.

Likewise, our cognitive performance, including memory, focus, creative thinking, flexible thinking of different kinds, are all significantly impaired when we are in states of dehydration. Now that raises an additional question that deserves a attention, which is, how do we actually measure the hydration? Know you hear different things, like if you pinch the skin on the top, your hand and IT takes more than three seconds to a lay down again, flat than you're d hydroid.

You hear that you hear, okay, if you are to press on your fingernail and see a change in the color of the tissue just below your fingernail, which indeed does happen, and IT does not go back to its original color within one to three seconds, then you're dehydrate. You hear, things is like this, if your angles are swelling when you're wearing socks, you take off the sock and you can see the imprint of the socks on your lower limbs. That means your d hydro.

You hear this kind of stuff. And you should probably be wondering, as any of that true to some extent, IT is true, although I can have Harry quite a bit by how old you are whether not you're um the skin on the top, your hand tends to be looser or not depending on whether not you're leaner or not. So in other words, those are not absolutely objective measures of dehydration.

Now IT is true that if Normally you can pinch the skin on the top of your hand and IT returns to its Normal flat position within about one to two or three seconds, and IT does not do that within five or more seconds, there is a decent probability that you're a little bit hydrate that you need to interest and flew IT or that if you press down on your nail and you see the depression causes a transition from and of a pink color to a White color. And then you release and IT doesn't go back to its original pinkish color within a few seconds. Well, then there is a chance that you're dehydrated.

But again, these are not perfect measures of dehydration. You may be surprised to learn, and I was surprised to learn that that most of the basis for the statements, like even a two percent dehydration state, can lead to significant reductions in cognitive physical performance, are based on not direct measures of hydration, but rather on measures of reductions in water intake, which is a different thing, right? It's saying that ordinary, a person of a given body weight needs x amount of fluid per day.

And when they get even just two percent less than that amount of fluid than their cognitive and our physical performances impaired rather than focusing on dehydration of tissues. Now that might seem like a subtle distinction, but it's actually a meaningful distinction when you think about IT. However, it's a meaningful distinction that we can leverage to our understanding how much water or fluid we need to drink each day.

Now there, we can really point to some solid numbers that believe IT or not are fairly independent of body weight. Now I say independent of body weight, i'm referring to the amount of fluid that most healthy adults need at rest. What I mean by at rest, I mean when not exercising.

And we're not in extremely hot environments. I'm leaving aside you a desert ultra marathon, a or people that are doing any kind of movement or living in environments that are very, very hot here are mainly referring people that live most of their daily life in indoor environments. Could be your condition or not our condition, he did or not heated.

What we're trying to arrive at here are some numbers that can work across the board because, of course, there are an infinite number of different conditions that each and all of you are existing in. So I am not going to attempt to give you a body weight by activity, by environment, by humidity formula calculation. In fact, no such calculation exists.

However, there are formulas that can put you into very stable framework, that is, levels of water intake for periods of rest when you're not exercising, end for when you are exercising. That will ensure that you are hydrating, with the one exception being if you are exercising or if you are living in very, very hot conditions and you're not heat adapted to those conditions. So what are those numbers? In other words.

What is the answer to the question of how much fluid ID do we need each day? Here i'm referring to fluid. I'm not distinguishing between water capitated beverages, so the tea and so on.

I'll discuss that in a moment. We can reasonably say that for every hour that you are awake in the first ten hours of your day, this is important. In the first ten hours of your day, you should could assume, on average, eight answers of fluid.

Now, for those of you that are using the metric system, not answers, a dances of fluid is approximately two hundred and thirty six million ads of water. And for those of you that exist in the metric system and aren't used to think about ouses and vice versa, just think about a typical can of soda. In the united states is twelve baLances in europe, sometimes the cans of soda or a little bit smaller.

And it's a whole discussion into itself. But eight ounces of fluid that is two hundred and thirty six lesser, say two hundred and forty million. We don't need to be too precisely of fluid on average every hour for the first ten hours of your day, which translates to an average of eighty ounces of fluid for the first ten hours of your day, or two thousand three hundred and sixty midd leaders of water, in other words, approximately two leaders of water, plus a little bit more for the first ten hours of your day.

Now I want to be very clear that this does not mean that you need to, in just eight downes or two hundred and thirty six million years of fluid on the hour, every hour for the first ten hours of your day. I'm certainly not saying that. And in fact, most people are going to find that they are going to and just water in bolas that is there going to have perhaps sixty nounce ces of water, five hundred million years of water at one portion in the day, and then maybe a couple hours of later that they'll drink some more water or some more coffee or soto or some other beverage and another portion of the day.

I do think, however, it's important for most of us to take a step back and ask ourselves whether not independent of any other activity or environmental conditions, whether not we are, in fact, interesting eighty ounces or basically two point four leaders of water for that ten hours of the day that spends from the time we wake up until ten hours later. Now why are you setting this ten hour framework? The reason i'm setting this ten hour framework is that IT turns out that your fluid requirements, even just at rest, are vastly different in the time from when you wake up until about ten hours later, as compared to the later evening and nighttime.

And here, i'm referring to people that are not doing night shifts. But if you are requesting a number of how much fluid to drink independent of our needs for fluid, for exercise, that's going to be a downside of fluid or two hundred and forty millions of fluid on average for every hour from the time when we wake up until ten hours later. That's the simple formulation that should basically ensure that you're getting sufficient baseline hydration for the cells and tissues of your body.

Now if you are engaging in exercise, whether not it's enterance exercise or whether not its resistance training exercise, you are going to need additional fluids in order to maximize the effects of that exercise and to avoid dehydration tion. And there, too, we have some excEllent numbers that we can look to, excEllent, because they arrive from research. And this is largely peeled from the episode that I did with doctor and I galpin professor cane's og costa, thirteen.

We did six episode series, all about exercise, everything from string training, her portrait, y endurance, nutrition and supplementation, recovery. Everything related to exercise can find all of that, a human lab, dcm, and one of the components of those episodes that was discussed, but that some of you may have not heard, is that there is a simple formula for how much flew in to in, just on average. Keep in mind, this is on average when you are exercising.

And I referred to this as the so called galpin equation. The group in equation states that you should take your body weight in pounds, divide that by thirty, and that will give you the number of answer of fluid to, and just every fifteen to twenty minutes on average, while exercising your body weight in pounds divided by thirty equals the number of announces of flew to consume on average, every fifteen to twenty minutes when I on average. What I mean is IT is not the case that you need to stop every fifteen or twenty minutes and consume that of volume of fluid.

You could sip IT from a moment to moment. You could wait half an hour or an hour and then consume a larger bullet of fluid, a larger amount. Although IT is recommended for performance sake that you sip or consume beverages fairly consistently throughout your training, one's ability to do that is going to depend on a number of things like gastro emptying time, whether not the particular exercise you're doing, whether not running or jumping is compatible with interesting fluid on a regular basis, or whether not you need to do IT at different intervals than every fifteen, twenty minutes.

Maybe it's every five minutes, maybe it's every half hour. You have to adjust for you. But if you were to take the hour of exercise or the half hour of exercise or the three hours of exercise and ask how much fluid to in, just it's going to be that developed an equation of body waiting pounds to by by thirty equals the number of bounces for every fifteen or twenty minutes.

And of course, I can already hear screaming from the back. What about for those of us who follow the metric system? And there there's a simple translation of the galen equation, which is that you need approximately two million leaders of water per kilogram of body weight every fifteen to twenty minutes.

Again, the open equation converted into the metric system is going to be two millions of water per kilogram of body way every fifteen to twenty minutes on average. I'm sure a number of you are asking whether or not hydration prior to exercise is also important IT. absolutely.

And if you follow the numbers that I talked about before proximately announces, or two hundred and forty million ads of fluid intake per hour in the first ten hours a waking, that should establish a good baseline of hydration heading into exercise, which then prompts the next question I often get, which is, is the amount of water that needs to be consumed according to the global equation during exercise on top of or separate from that? That is, does IT replace the amount of flu that one needs at a basic level, that eight ounces or two hundred and forty million? And there, the answer sort of goes both ways.

I think if you're going to exercise, then obviously follow the group in equation in some way. Again, you don't need to be ultra specific about this. These are ballpark figures that will ensure hydration.

So we ve set them a little bit higher perhaps that needed to ensure more hydrogen, the rather than less. But basically, the short answer is, if you're exercising for about an hour, most people are exercising for an hour or two. Probably not more than that.

Most of my workouts, certainly the recess of training workouts, last about an hour. Well, then you can replace the eight ounces or the two hundred and forty million water that's required at baseline with what you consume according to the gap in equation. During that, out of exercise, a common question is, if you are exercising in a heated environment, indoor, outdoor, or you are somebody who tends to sweat a lot.

And by the way, we can all get Better at sweating by sweating more sweaters and adaptation. So if you sit this on a more, you're gonna Better at sweaters, if you exercise more. So if you wear more layers, or if you do IT in hot temperatures or more humid temperature, you're going to get Better at sweating over time.

And sweating is an adaptation that helps cool your body. If you are sweating a lot or you're in heat, how much fluid should you? And just in general, I think it's safe to say that you may want to increase the values on the gulf in equation by about fifty two, one hundred percent.

So either increase by fifty percent or double those numbers. If you're in a very hot environment or sweating and awful lot if you are sitting in the sauna, I highly recommend consuming at least announcers and probably more like sixteen nounce ces of fluid. So that translates again to about two hundred and forty years, about four hundred and eighty.

Let's just round up five hundred miles ades of fluid for every twenty to thirty minutes that you are in a hot sa. And then, of course, people ask how hot and IT, okay, that starts getting really detailed and we can't distinguish between dry sonus and wet sona. And again, too many variables. But I would double your fluid intake for that hot environment exercise or for that hot environment sona. Um also if you are feeling dehydrated, okay, what is feeling dehydrated mean that actually has A A definition that we can get into a little bit layer.

But we were really talking about here is if you are feeling as if your throat is dry, you are coin parched or you're very thirsty, well then there's absolutely be no problem with ingress, more fluid of sixteen nounce S A fluid, five hundred million years of fluid per hour while you're feeling part. My read of the literature is that, first is a reasonable guide for when we tend to be dehydrated. However, IT is the case that our thirst doesn't really keep up with our body's level of dehydration.

And we know that based on some really nice studies that have explored the amount of fluid intake compared to the amount of urination, compared to the amount of physical output, compared to the environment that what happens to be in, these are sort of older studies in the realm of physiology. But here's the basic rule of thun that's going to work for most people, if you are feeling parched, consume fluids. Ideally, you consume fluid ids that don't contain caffeine or other direct ics, direct ics being a substances that cause the release, the urination of fluid from the body and or if you are consuming cafe in either prior to or after belt of exercises or even just at work, or you work in an air condition or otherwise dry, cool or hot environment that you trying include some sodium, and ideally sodium peason.

Managing the electoral lights in that revard took could be a little pinch of sea salt with some lemon to just a taste a little bit IT could be an electronic drink element or some of the sort there. A lot of different types out there for most people drinking pure water. And I realized that many people do, just like the taste of pure water chases, are you're going to have enough electoral light.

Unless you're sweating quite a bit, your exercising and quite lot and under conditions where you are consuming very few carbo hydrates are going to exit more fluid. If you are interesting caffeine with the nutts from tea or coffee, I highly recommend increasing your non caffeine flew ID intake about two to one for every volume of cafe. So in other words, if you have six ounces are red hounds of coffee, you're going to want twelve to sixty nounce ces of fluid, ideala fluid with electrolier ts, or little pinch of salt in order to offset that dehydration.

Well, hopefully those will provide good rules of thum for what people want to do when they're just moving about their day again. Underscored by the fact that even slight levels of dehydration can really impair our coding and physical performance, largely by creating fatigue, but more often than not by creating brain fog. I get so many questions about brain fog.

Why do I have brain fog? Why do I have brain fog? There is a vast literature showing that quality hydration, meaning hydration, that matches the demands of humidity and output, as describing the equations that we went over a little bit before really can enhance clarity of focus and overall energy.

We will talk about why that is. But I just to IT a little bit here, the reason why ingesting sufficient fluid can enhance our ability to focus, and in fact, can reduce brain fog and can increase physical vigor and output is not mysterious to us. We know that there are two mechanical isms by which fluid intake triggers elevated levels of alertness and IT. All has to do with the so called sympathetic ARM of the autonomic nerve system, which is a real mouth.

But based the sympathetic grama of the autonomic nervous system, as many you've heard me talk about before, is the aspect of your nova system that makes you more alert, has nothing to do with emotional sympathy, has to do with a bunch of neurons in middle years, bono CD called the sympathetic c chain ganglia and some other related neural networks in your body, as well as regions of your brain, like the lost realist that release things like epa and nor up and ever, and make you more alert. And in a kind of magnificent arrangement where, I think magnificent arrangement when we have fluid in our gut and when our cells are well hydrated and believe IT or not, when our bladder contains fluid within IT, there is an elevation and activity of the sympathetic nerve system by way of two pathways. One is mechanical.

In fact, we have so called stretch recept tors in our bladder and in our gut. These stretch receptors have fancy names like T, R, P, trip channels, as they are called, or piano, which are these stretch sensing channels. This is the beautiful work of many laboratories, but in particular, David julius and r pet pouch in via is U.

C. 3Francisco。 R M. Is that the script institute? They've ve discovered a bunch of channels and cells that sense things from cold to a different mechanical pressure, including expansion of tissues, so called mechano sensation and basic. What IT all boils down to is that when our batter 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 dimension even. And then here i'm not talking being overly for you know full chock block full of fluid or your batter feeling really, really full will talk about that in the moment.

But when we are sufficiently hydrate, there's a mechanical signature of that, which is the expansion of our tissues because IT has more fluid in IT, and there are chemical signals as well, which is the movement of water across those occurred channels, is actually understood at a biological level by ourselves and sends information to the areas of the brain that are associated with so called sympathetic area and makes us more alert. This is actually what wakes us up in the midst of the night. If we have consumed too much fluid, proud to sleep, and we need to urinate, we wake up.

This is a mechanism that is not adequately developed in babies and Young children. This is White babies. Young children often will wet their bed. And believe or not, in both humans and in dogs, our ability to control your nation voluntarily is something that we actually learn. Babies just p no die. Dogs just pee on the floor until their house broken, or until the child learns to hold onto their urn, until they go to the bathroom, in the bathroom, or particularly appropriate location outdoors or otherwise.

The point is that hydration of the body is signal to the brain when we have enough fluid in the tissues of our body when we consumed in a fluid, even if he hasn't already arrived to the cells and tissues of our body, that is signal to the brain in the form of alertness. And that alertness is what translates to the enhanced ed cognitive abilities that we have when we are well hydrated. It's also what translates to our enhanced physical abilities when we are chAllenged with physical tasks.

So when you look out on the landscape of all these studies that have shown experiments and physical or cognitive performance under conditions of even slight dehydration, that all makes sense because ourselves need fluid, we need water. But IT also prompts the question of, well, does being well hydrated actually make our brain and body Better in the context of physical and kind of performance? And indeed, the answer is yes.

Now, earlier, we were talking about these equations that you can apply. And here again, I really want to emphasize that these equations were not meant to be followed down to the dismal point. They were really meant and are meant as crude, but sufficient guides for you to make sure that you're getting enough hydration depending on your level of activity and at rest, if you recall, when we talked about those equations, I said you need about eight dances, or two hundred and forty million ads of fluid per hour for the first ten hours of your day after waking.

Now why did they say for the first ten hours? Well, IT turns out that the filtration of fluid from your body, which is accomplished, of course, by your kidneys and by way of your blood, and the expression of fluid out your retro so called urination, is strongly, strongly circuit independent, meaning the cells of your kidney and the cells, even of your gut. In fact, all the cells of your body, but especially the cells of your kidney, which filter the fluids that comes your body, and that makes certain hormones like raza present, which is anti diabetic hormones.

All of that functioning of the kidney is under strong regulation by so called circles I and clock genes, circuit on clock genes, or genes that expressed in every cell, but that in certain cells of the body very strongly impact, whether not that organ, in this case the kidding, is going to be activated, meaning functioning at a very high level or at a reduced level. And we can make all of this very simple by simply stating what's contained in this beautiful review that i'll provide a link to if you want to learn more called circling rhymes and the kidding. And basically what is known is that for the first ten hours after waking, your kidney is filtering fluid within your body at a very rapid rate.

There are number of different cell types that do that, but they are basically taking that fluid. Pulling out any contaminants using hormones such as anti diuretic hormone is a present to adjust whether you're going to hold on to fluid or release more fluid from your body in the form of depending on the salt concentration, depending on how much fluid you need, your work output, the conditions you're in, all of that. However, at about ten hours after waking, your kidney really start, sue, reduce its overall level of functioning.

Now that doesn't mean that your kidney cannot filter fluid eleven or twelve or sixteen hours after waking, but IT becomes far less efficient at doing so. And then goodness IT does, because you do not want your kidney filtering fluid at the same rate at midnight, assume, wake up at seven or eight or nine am that I was filtering fluid at ten A M. In fact, we can say that if you want to reduce your nighttime waking in order to urinate, which is a common, common question and concern that many people have, how can I avoid waking up in the midnight, you and eight? And there I say it's perfectly Normal to wake up once, maybe twice each tonight to your nate.

But if you want to reduce the number of times that you wake up in order to urinate across the night, maybe they make that number zero times. You will greatly benefit by doing three things. First of all, make sure that you're hydrates sufficiently during the daytime. Pour the equations that we talked about earlier that will ensure that you are not excessively thirsty in the evening and therefore consuming a lot more fluid. Second, and related to that first point, is that you do want to reduce your fluid intake at night, provided IT you hydrated sufficiently throughout the day.

And believe or not, the rate at which fluid moves from your gut and into the cells and tissues of your body, and then from your bladder into your own, is determined not just by the volume of fluid you ingest, but also the rate at which you just that fluid. And you might be, think IT, that's crazy. That makes no sense at all, right? If I drink a tony flu IT slowly, doesn't IT still mean that i'm going to urinate a ton? yes.

And no. IT also stands to reason that you might ask if I am just very little fluid, but I do IT very fast. Is IT gonna the case that i'm going to urinate out very quickly? Well, yes and no.

The point is that the fluid filtration systems of your body that ranged from the gut to the batter and include the kidney, of course, depend not just on the volume but on the RAID, a fluid that you ingest because of those mechanical sensors that we talk about earlier. If you gulp down a bunch of fluid, you are going to excrete those foods more quickly than if you slip them slowly, excuse me, sip them slowly. So here's what I recommend throughout the day when you're trying to get your adequate yield of water or other beverages, feel free to gulp that fluid or sip IT.

I'm a glp er, not a zipper, but many of you are going to be zippers, not gulping, consume fluid at the rate that feels right to you, but feel comfortable gulping that fluid. However, in the evening, if you are somebody who has chAllenges with waking not excessively in the middle, reduce your fluid intake, provided you're hydrate properly throughout the day. And I suggest consuming no more than five, maybe eight ounces of fluid between the time of ten hours after waking.

And when you go to sleep again, if you're very thursday here, you under hydrated, it's very hot. Feel free to in just more fluid, please. But most people will find that if they reduce their fluid, inject to about five ounces or less of fluid.

In that later part of the day, after ten hours of having woken up and before sleep, and they sip those beverages as supposed to gulping them, that they will have fewer doubts of waking up in the midnight to go to the restaurant room, and ideally, zero. Let's talk about tap water. And here I have to take a deep breath, not a deep gulp, but a deep breath.

Because in researching tap water and what's contained in tap water in different regions, not just in the U. S. But around the world, I confess the picture is a pretty scary one. I want to be clear, i'm not somebody who naturally orient towards sphere or conspiracy theories.

However, in researching tap water for this episode, by way of looking into peer reviewed research, many analyses, reviews specific research articles where specific hypotheses were tested, and in talking with experts in toxicology and so on, it's a prety grim picture, Frankly, when one looks at what's contained in most tap water and whether not the compounds that contained in tap water are present in sufficient concentrations to negatively impact our health. And the bad news is that much if not all tap water, believe or not, much if not all tap water, contains things that are bad for the biology of ourselves. There is a silver lining.

However, in the silver lining is that very simple steps that are very inexpensive can be used to adjust that tap water to make IT not just safe to drink, but that makes IT perfectly fine to drinks. That's and we'll get to that a moment if you are somebody who is interested in whether not tap water contains things like underground disrupters harmon disrupters that can negatively impact reproductive health in males or females are both was a wonderful review, wonderful because it's so although the news is in great, it's very thoro, which is great, which is entitled underground disruptions in water and the effects on the reproductive system. This is a review from twenty twenty that analyzes the water from a bunch of different sources within the world and essentially focuses on a few key components.

First of all, IT focuses on the concentration of minerals, that is, maesia and calcium within water. Many people don't realize this, but so called hard water sounds terrible, right? But hard water is water that contains manutius and calcium, which turns out to be a good thing.

Some water contains more magnesium and calcium, other water contains less. They looked at the presence of magnesium and calcium, because that is going to impact the PH of water in general, the higher concentrations of magnesium and calcium and water, the higher the P. H.

That is, the more alcoa that water is. And the lower levels of magnetism in calcium, the more acido or lower PH that water tends to be. The other thing that this review addresses is the concentration of so called D B PS dog bulldog porcupines D B PS, which are disinfection by products contained in water.

So obviously, local governments, the government wants your drinking water to be clean. They don't want contaminated. They don't want sewage in that water.

They don't want chemical contaminants that are going to make people immediately sick. So they treat water. Water treatment plants treat water with disinfection products.

And those disinfection products create things called disinfection by products. And the presence of those D, B, P are just disinfected by products, can strongly impact the P, H. Of water by way of changing the concentrations of magnesium and calcium. Put differently, I do believe that governments are trying to provide people with clean water, but in doing so, often times, we will introduce things to that water that are not good for us. Now it's very clear that dbp can cause underground disruption in ways that are not good for reproductive health.

I did a very long, in fact, four and half our episode on fertility and vitality that was male and fee male fertility by the way and vitality um that again you can find a hub woman lab doc m that talks about all the biological processes involved in the generation of healthy eggs and and um creating a healthy embro implant ando embryos and so forth. It's very clear that d VP have been shown to disrupt a varian functions, perimeter genesis and fertility outcomes, even at concentrations of dbp that are present in drinking water that comes from the tap. Now does that mean that you shouldn't drink tap water? Well, the answer to that is that IT depends, what does IT depend on? Well, depends on several things.

First of all, I highly recommend that everybody go online and put in your zip code and ask for a water analysis of water that comes out of the tap in that zip code. This is something that is readily available online, at least of my knowledge. And unfortunately, there's no specific one site that I can send everyone to to get an indeed analysis of the drinking water that comes out of your tap.

However, I highly recommend that you go online and put in your zip code or municipal area code and figure out whether not your water contains x amount of db or y amount of dbp. Now of course, you're going to get a bunch of values back. And unless you are toxicologist probably not going to know what those values mean, but what you're really looking for is whether not there are high, low or moderate levels of flor ride in that drinking water, why do I say that? Well, there are our studies that show that the concentration of florida in drinking water is a particular concern for the five roy horton system of the body.

Now, throe hormones has lotted from rules in brain and body, and throo ID hormones is very important for everything from metabolism to levels of energy. When thyroid levels are disrupted or thyroid receptors are disrupted, IT can lead to depression. When thyroid hormones are optimized, IT can lead to optimal mood if there is such a thing, but in other words, IT helps keep your mood elevated.

IT released. Everything from sleep to reproduction that I return is involved in many, many things, including bond health and issue health generally. So it's actually every biological process in your body's impact by fired hormonal.

And there is a study that I like to a highlight, which was published twenty eighteen. And the time of the study is impact of drinking water fluoride on human thread hormones. This was a case control study, so this is not an extensive analysis of many individuals.

However, what IT shows is that florida negatively impacts firework stimulating hormone and so called t three levels. So you have forward home on t three and t four even in the standard concentrations that are present of. And here's an important number, zero point five milgram per leader.

okay? So if you can get a hold of the florida concentrations in your tap water and find out whether or not the concentrations are at below or exceed zero point five milligrams per leader, what you'll find is that even just zero point five milligrams per leader of water can disrupt fie word function. And this is going to be a particular concern for people to have familiar so genetically related fireworks issues or that are concerned with keeping your thyroid horon levels healthy, which I think is everybody.

So I am telling you that you should trying get to hold of some data about the water that comes out of your tap if you intend on drinking tap water and probably if you don't just know what's in your drinking water, your local government should provide that information and or IT should be readily available online. And in particular, I think it's worthwhile to address how much fluoride is present in your drinking water. Again, I don't want to create a lot of scare.

I'm not trying to trigger fear here. I do think, however, by way of reading this review, by way of reading the paper that I just refer to a mon ago, again, links to these are gonna provide in the show note captions that there is extensive evidence that elevated levels of florida in drinking water are simply not good for us. Now that could open a whole discussion of why florida in our drinking water in the first place at all.

But leaving that aside, IT seems to me that most everybody should know how much for that is in their drinking water. And ideally, everybody, yes, everybody is filtering their drinking water. Now that raises the question of how best to filter drinking water, and that brings an answer of IT depends on a couple of things.

First of all, how healthy or unhealthy do you know yourself to be? So if you're somebody who has no health issues, you plenty of bigger, you're sleeping well at nights of no auto immune disease. You're not aware of any uh, health concern, minor or major. Well, then perhaps you somebody that doesn't want to filter your water, I would argue that why wouldn't you employ some very low or even zero cost approach to filtering your water?

There are going to be other individuals who are suffering particular elements of brain or body or both that absolutely should be filtering their drinking water if they're getting their drinking the water from the tap because is pretty well establish now that tap water contains a lot of these disinfection by products as well as, in most cases, exceeding the threshold of florida that we know to be healthy for us. How should you filter your tap water? Well, you have everything ranging from the so called brita tight filters to these be carbon tight filters or other filters that um you actually put over a container or a compartment we before the water over IT and goes into the compartment below.

Will those work, are they sufficient to filter out the disinfecting by products? The general answer is yes, provided you change the filters often enough. However, IT is not thought, unfortunately not thought that they filter out sufficient flouride.

So what I highly recommend is, depending on your budget that you go online and you search for at home water filters that can filter out floor, there are a number of straight forward and inexpensive tools to do that. And here, I don't have any relationship to any of the water filters or things that i'm going to mentioned. Now want to be very clear about that.

There is no brand coder affiliations ation. Here, i'm simply trying to direct you to resources that will allow you to filter your tap water for IT to be more safe you to consume in a way that meet your budget with the understanding that people have very different disposable incomes. So the range of cost here is going to be pretty tremendous.

I just want to get that out of the way, for there are water filters that you can use repeatedly. So these are what i'll refer to as pitcher filters that are less than one hundred dollars. Now keep in mind that, that at one time purchase, except for the replacement to the filters, which fortunate doesn't have to be done too often.

So there are different filters. I'll provide a link to one that i've found that is at least by my rid of the lowest possible cost. This is that so called clearly filtered water picture with a finite filtration.

So this is a filter that can adequately remove fluoride, LED, B P S, gliff sates, hormones and some of the other harmful things that are contained in most top water. Again, I do realize that for some people, even an eighty U. S. Dollar costs is going to be prohibitive.

But do realize that what you're doing here is you're purchasing a unit that can be used repeatedly over and over um the reason why its lower costs and some of the different filtration approaches that will talk about a moment or that you can't really put all the drinking water that would use, say, for an entire week or for entire month in one pitch, you're going to have to of repeatedly poor water um into a the pitcher in order to filter IT. Now as eventually before the range on water filter costs for filters that can adequately remove fluoride, ed, and all the other things that you want out of your top water is immense fact. You can find whole house water filters that are, know, two thousand dollars or more.

Again, these are going to filters that are gone, be in your garage or in a laundry room that are going to basic pull from the the piping system of your house and deliver purified water. I technically it's not purified, but that's removing these contaminants and floride from all the things senior house you could effectively drink from any or all things senior house. That's what explains the higher cost.

I think most people are probably not going to have the disposable income or have the opportunity to include one of these whole house filters, though if you do have the means and it's important to you could do that. And then there are going to be what I would call intermediate system. So systems that cost somewhere between two hundred and five hundred dollars.

Um probably one of the more common ones or popular ones is so called burkey filter system. These are filter systems that again, remove the things that you won't remove from your tap water. And they can do IT at higher volumes.

And they're typically countertop units. They don't require any plugging in typically or they only require brief pluggin in electricity. And they are going to filter out. Many, many leaders are tens of leaders of water, so that you can always have access to that clean filter water at any time or day or night without having to pour over into the pitch.

So I mention these different options because, again, I realized that people have different levels of disposable income as far as I know, there is no tablet or simple mechanism that can be purchased as a transportable you pill that you can just simply throw in water and remove the contaminants of. Anyone is aware of one that can adequately remove florida and other contaminants. Please put in the in the comment section on youtube that would be the best place um so that I and everyone else can see that.

But however, the mention of the different filtration systems I mentioned will give you some choices that I would hope would fall within the range that want to potentially afford. An important note about filtration, just as in our body, there are mechanisms to signal mechanical changes and chemical changes that occur in our got in our brain, that set to elsewhere. And in general, both mechanical and chemical changes are signalled across the body to invoke different changes, whether or not those are a responsive, the immune system more to make us more alert or more sleep at a so too filtration capitalizes on mechanical and chemical filtration.

What I mean by that is when you run a fluid, water or any other fluid through a filter, those filters are doing two things. They are physically constraining which molecules can go through by creating paddles, pores that allow certain size molecules to go through and not others. And almost always, they contain certain chemicals themselves. Those filters have been treated with certain chemicals that neutralized certain other chemicals. Okay, so you may be wondering how when you filter or water, you know, magnesium and cosme m could get through, but floor I doesn't.

And that's because these filters have been very cleverly designed in order to neutralize fluoride or to prevent large molecules such as sediment, and which is kind of easy to imagine filter, but also to allow certain small molecules like calcium, which is small dish, or more easier, which is smallish, to still pass through into our drinking water. And this is wonderful, because what that means is that by filtering our water using any the methods that we talked about before, you're still going to get whatever magnesium and calcium was present in that water while still adequately removing the florida in other disinfectant by products. Now what if you can't afford any of those options? okay.

Well, here you have an interesting zero cost option. It's not as good as the other ones of filtering that water, but IT is an option. And I do think it's important to give options to people who don't have any disposable income for the purpose of filtering their water, which is to draw a gallon or five gallons, or maybe even more tap water out of the tap and put IT into some, some container, some vessel.

L I could be one gallon, five gallon, ten gallon container, and then to let that tap water sit for some period of time to allow some of the set to drop to the bombing. Now you might say, well, there's no sediment. There's nothing contained in that, uh, tap water.

And IT isn't florida deluded in the water? And indeed, the answer to that is yes. However, there is some evidence that letting tap water sit out at room temperature and outside the pipes that deliver that water can help remove some, not all, of the contaminants in that water.

If, however, you are filtering the water using any of the methods that I talked about a few moments ago, you do not need to do this. Okay, I realized there is a whole world out there of people who insist on putting their water in the sun are only keeping IT in certain containers and putting IT out for a few days before they can juster. That, to me, seems a bit extreme. If you want to do that, be my guest. I don't think most people need to do that.

However, I do believe that for people who have zero disposable income to devote to paying for any kind of filtration system for their tap water, the taking that tap water, putting into some container at room temperature and keeping IT room temperature for a half day or a day or more, and then pouring off the top two thirds of that water into another container, and consuming the water from that second container is going to remove some, not all, of the contaminants the one would need to be concerned about. And here I should mention something that I neglected to mention a few moments ago. If you are going to do this um zero cost option and and let the water sit out for a bit, you would want that water to sit uncapped.

Sorry, I should have mentioned that before. Uncapped, of course, trying to keep things from falling into that water. In fact, you could even put A A little bit of cloth above IT. So you don't want things falling into that water, but you want certain things to be able to evaporate off, and you also want some of the settings to drop down.

And the reason why this process of letting water sit out would work at all is because many of the contaminants contained within water are not present because of the source of that water or even the treatment of that water, but rather because of the pipes that that water arrives to your glass, or the pot that you have from. Okay, here again, there is an infinite number of variable. So some people are living in buildings for which the pipes are very, very old, but very, very clean.

Believe or not, some people are living in newer buildings and structures that have new pipes, but for which the seals between those pipes contain things that are not good for you to consume. So by letting water sit out for a while, you are able to remove some of the contaminants present within the pipes of your home and the building, and even the pipes that lead to your home or apartment. Now some people get really obsessed with this old tap water thing and really want to find out over details about the pipes, and what sorts of hard metals, and how much magnesium and how much costume are present in their water, are always that you can test your drinking water for those sorts of things.

Most people I realize, including myself, are simply not going to do that if you want to know what I do, I tend to drink water that is filtered through one of these lower cost filters or if i'm going to be consuming a lot of fluid, I will drink um a certain kinds of fluid that later i'll tell you um i've been doing in the experiment for sake of this episode, looking at so called molecular hydrogen, which sounds very fancy in S O C and almost um no wacke y but IT turns out has largely to do with the amount of magnetic and calm in the p of that water. So if you are somebody who has a very low budget, or simply just wants to spend a very small amount of money and try and still drink tap water, there is absolutely a way to do that safely. But IT does require a few of these steps.

So on the topic of magnesium and calcium, this relates, as I mentioned earlier, to the ticket hardness of water. So what of the hardness of water? You is IT Better to have more magism and calcium in your water, or less.

Some people don't like the taste of hard water. They prefer the taste of water that has less my naim and calcium. However, there I would encourage you to take a step back and consider some of the litter term.

In fact, i'll mention a paper in particular, now published in two and nineteen, which describes the quote, regulations for calcium, magnesium or hardness and drinking water in the european union member states. Turns out in europe they do very detailed water analysis and that's presented the number of really high quality, uh, scientific publications. This was a paper published in regulatory toxicology and for mocoso gy.

And they cite a number of different references in the introduction that for instance in here um quoting statistically significant inverashiel between magnesium and cardiovascular mortality again, that's a and association this is not causal but higher magism and water, lower cardiovascular mortality. They go on to say the highest exposure category, which are people consuming drinking water with magnesium contents of eight point three to nineteen point four milligrams per leader. Again, when you get your water analysis, you can compare again, some of these values was significantly associated with decreased likelihood of cardiovascular mortality by twenty five percent compared with people consuming magnesium content of two point five to eight point two milligrams per leader.

okay. So what this basically shows in and by the way, the reference to that, i'll also provide a link to in the shown note caption what is basically. States is that higher management um containing water and that turns out higher malem um and calcium containing water, so called harder water may not taste as good to you but turns out to be Better for you.

Now whether not I can prevent you from getting cardiff asked lar disease I don't know. In fact I would probably just state no IT probably won't prevent you from cardiff asia disease. You still need to do all the other things that are important for avoiding cardiovascular lar disease and three bro accused disease um for that and what to do in order to avoid cardiovascular is I strongly urge you to listen to the episode with the Peter that's coming out in a few weeks that gets deep into that topic actionable items for avoiding cardiovascular disease.

But basically as this study quotes, there is a growing consensus among epidemiology and epidemiology ical evidence, along with clinical and nutritional evidence, that strong enough to suggest that new guidance should be issued in terms of how these different sources of tap water should enhance, not deplete, the amount of magnesium and calcium in that water. Now this auto raise a very important question in all of your minds, which is, why is that the magnesium and callest um concentrations are relevant to cardiovascular disease? Is this something about what magnesium does in cells or what calcium does in cells? Are we all magnesium and calcium deficient? Well, turns out that's not the case.

The major effect by which magnesium and calcium in water are likely to impact things like blood pressure, cardiovascular disease and other aspects of cellular function turn out to be somewhat cyp tic. But we can make that cryptic aspect very clear by saying that when we have more magnesium in particular, but also calcium present in our water, so called hard water, you increase the amount of hydrogen in that water becomes what we call hydrogen rich, and the PH of that water is increased. Again, this does not mean that we are trying to change the PH of the cells of our body in any kind of meaningful way.

In fact, we don't want to do that. We want the P, H, O, the cells of our body, to stay in particular ranges, as I mentioned earlier. But having more magnesium, more calcium, our water that is increasing the hardness of our water changes the p of that water. And IT turns out that the elevated PH of water, that is PH of water that tends to be somewhere between high seventh. So because seven point nine up to even nine or nine point two is going to be more readily absorbed and is going to more favorably impact the function of ourselves than lower PH water, I want to restate this because i'm a little bit concerned that maybe a clip of this is going be taken in and send elsewhere, and someone will get the impression that i'm saying that we actually want to drink hyp h water that we all need to buy expensive hyp H R.

Turns out that's not the case if you are consuming tap water from a location where levels of a magnesium are sufficiently high in the top water, again where the level of mainz um is point three to nineteen point four milligrams per leader of water, that is if the water coming out of your tap is hard enough well, then chances are you don't need to enhance the p of that water, change its magnesium concentration. If, however, the water that you are drinking from the tap, filtered or not, I would hope filtered contains less than eight point three milligrams per leader of magnesium and chances are the p of that water is going to be low enough that it's not going to be lending itself to some of the favorable health components that higher PH water can notice. I did not say that lower P H A K, maciek water is bad for you.

I didn't say that I said that higher PH water can be good for you. So let's talk about how and why higher PH water can be good for you. And some of the best, and in fact, very inexpensive sources of higher PH magnesium enhanced or simply tap water that contains a sufficient magnesium can be used and access.

Many of you are probably wondering whether not you can simply boil your tap water and thereby decontaminate the tap water there. I want to caution you IT turns out that some of the contaminants present in water are actually made worse by heating water. And again, I don't want to open up, you know a whole catalogue of different fears. I like all of you, I presume, use water to cook past a rice because i'm an on of water. You consume those things.

I confess, if I make your romantic or any kind of tea or coffee, I tend to use uh higher quality water source um then top water even if that top water is filtered because I like the taste far more if I use a really good source of water and again, because i'm not consuming those beverages in enormous volumes, that becomes a are relatively inexpensive endear. But I would caution people against using boiling or heating of water as the only method to decontaminate the tap water, and instead to also rely some of the filtration systems that I talked about before. And as long as we're talking about the temperature of water, there is an ongoing debate online.

It's not a huge debate, but a number of people engage in this debate as to whether not drinking really cold water or room temperature water is Better for you or worse for you. This is a tough one to resolve. IT turns out that if water is very, very cold, that is, if you drink IT and you can feel that cold water making its way down to your gut and you can actually feel that is cold within your gut and that's sort of you back at the envelope or I should say, um direct within the gut measure of a cold versus body tempered water, that IT is going to be slower to absorb.

That is you're going to feel IT slashing around in your stomach for a bit longer. Then if you were to consume water that is slightly warmer, now that is not to say that you should adjust warm water or room temperature water. However, many people find that when they drink very cold water or ice water, that indeed IT can alter the kind of a sensation of the lining of their stomach in ways that, at least to them, feel like that, altering their digestion.

And that makes sense. The cells that line the gut are very temperature sensitive. You want this. So um for a number reasons, including not consuming food that is excessively hot or cold or damaging, you're got.

But in general, most people know the temperature of fluid that they want to just and just that temperature of fluid. So most people, for instance, on a cold day, want a warmer, hot fluid. Does that mean that you're not to be absorb that warmer, hot fluid? No, of course, IT.

You're going to absorb that fluid one way or the other. So drink fluid at the temperatures that are to you're liking in that moment. In other words, what you desire in that moment and don't worry so much about trying to avoid cold beverages or trying to make sure that you're always consuming room temperature water is opposed to cold water.

So now with your understanding of hard water, soft water, magnesium, the relationship between maui um calcium in the PH of water, and remember really your conversation where we talked about how higher PH water is actually going to move out of the garden into the body a bit more readily and across those occurred channels more readily than lower PH more aside water. Well that raises the question of whether not all these different forms of water that are out there, reverse osmosis water, distil water, double distilled water, uh, deteriorated pleated water, algan water, as is often called, whether not any or all of that has meaningful health outcomes. Here we can address some of those items pretty quickly.

For instance, distilled water and double distilled water is essentially distill of that is IT has a magnesium and calcium removed from IT. So my recommendation would be to not drink distilled water. There may be specific circumstances where somebody has very high levels of blood, magnesium or calcium or calcium stories within the body that would necessary them drinking only distilled water.

But that seems like a very isolated kind of niche case. So in general, consuming distilled water is just simply not necessary. Now in terms of reverse osmosis water, what is reverse osmosis water? Reverse osmosis water is water that has been passed repeatedly through a series of filters that are designed to remove the kinds of contaminants we are talking about earlier.

So some of the basic contaminants, like disinfection by products, florrie and some other large and small molecules, that leaves the water, ideally still containing my museum and costume. Although there is some evidence that reverse most of water can deprive water of some of the magnesium and cause him, so if you are going to use reverse osmosis filters and drink up reverse osmotic water, you want to make sure that you're still getting the magnetic sim concentrations present in that water that we talked about earlier. But in general, reverse mosses water is considered safe.

But and for many people, this is going to be an important but but very expensive to access the reverse. Smos filters require a lot of changing in the filters. Purchasing reverse.

Most of water in its stable form within containers, these are typically last containers, is going to be pretty expensive and prohibitive for most people. That said, there are a number of people out there that really like the taste of reverse smos water. They reported as feeling more smooth.

They think of reverse most as as water as quoted cook, giving them energy. To be quite honest, there is no direct studies of the subjective sensation of water in the mouth and in the gut and its relative health effects. Again, the smooth ess of water as one drinks IT and goes down the gut, uh, really has no direct relationship to the coating hardness or softness of water.

I know that's going to shock a number of you. You probably hard water can be hard to drink and IT was out. That's not the case. In fact, many people find that with elevated levels of magnesium and calli mum water IT actually taste smoothed or softer in their mouth, so hardwork taste smooth or soft. I know it's all very um counter intuitive, but um I think it's important to point this out because a number of times you'll hear read about filling water so that takes smoother and Better and often times that's happening because the court hardness of water, that is the concentrations of my easier and calcium are actually increasing.

So if you're somebody was curious about reverse osmosis water and you can afford the filters or the reverse osmotic water already prefiling, please be my guest you know drink IT i'm certain not trying to prevent anyone from drinking IT, but there's no peer review evidence that I am aware of that conclusively shows that drinking a reverse osmotic water. Is far Better for us than drinking other types of water, provided the other types of water are adequately filter to floria de and the sorts of dissevered ting by products. So we talked about earlier.

So what about hydrogen water? You may have heard of this, or hydrogen enriched water, or electoral ze reduced water as a way to access hydrogen enrichment. All this might sound pretty crazy to some of you. Now fortunately, for sake of today's discussion, we can take a number of the different categories of, let's call, IT unique categories of water that have been described, including deteriorating pleated water, and by the way, is something that relates to the presence of hydrogen ions in water.

And put very simply, water that is extracted from sources that are closer to sea level tend to have more determination in them than water that is extracted from sources further from sea level, so up in the mountains, for instance, and from springs further away from oceans. As you get closer sea level, the sources water separate from sea water tend to have more determination, which relates to the enrichment, or lack of hydrogen within that water, or free hydrogen within that water. I warned you this was all going to sound pretty niche and that we're going to get a little bit into the chemistry.

But now i'm going to make IT all very simple for you, at least for the nona hy onoto, a legalized reduced water, which is a method of using electricity to alter the confirmation of the water molecules and their rates of movement as well, as well as so called hydrogen Richard water, or hydrogen enriched water, or deterioration pleated water, all have the property of having higher levels of PH than other forms of water, such as distilled water, reverse osmosis water, and generally higher PH than the kind of water that comes out of your tap. Unless you live in a region where your tap water has very high levels of magnesium in IT, which does occur in certain regions of the world, but is not that common, more typically, the water that comes out of your tap does not have enough magnesium, meaning not as much maesia in IT as you would like. And this, I believe, explains in a fairly straight forward way why there is such an appeal of these PH enhancer, alcuin waters or electoral zed, reduce water or deterioration pleated water.

There couple of reasons. But first of all, anytime someone is consuming a specialized form of water, chances are it's going to be filled of the disinfecting by products, fluoride and the other things that you really don't want a water. So already the water is going to be cleaner than would be coming out of the tap.

So that's going to indirectly explain a number of the so called health benefits, both objective and perhaps ive and objectives will talk about that can result from consuming these other, uh, let's say, more esoteric, a forms of water, at least not of simple tap water. However, if you look at hydrogen or hydrogen and Richard water, you really need to take a step back and ask, what is that you know? What are we really talking about? Because IT turns out that you can create hydrogen and rich's water by putting tablets of magnesium itself, small among of magnesium.

Dissolving those in water will give off a kind of gases solution. You'll see a bubble in there. You certainly want to dilute that tablet and then consume the water.

And yes, it's true what you heard about in read from these commercial sources, you do want to consume that water within about, you know, five to fifteen minutes after that tablet completely dissolving. Now why would you do this? And I should say that I have no started doing this, not because I necessarily think that is so necessary or so beneficial.

I'll talk about my experience in the moment. I did IT in anticipation of this episode because I was researching water and hydrogen and rich water and all these alkon waters. And what became very clear to me, based on reading a fantastic two part review, is a very extensive review entitled, at least the first part is entitled electoral zed, reduced water, molecular hydrogen is the exclusive agent responsible for the therapeutic effects.

And then there's a second part of this review. This is how extensive is an entitled election ized reduced water number two, safety concerns and effectiveness as a source of hydrogen water. What this review, which we've linked to in the shower note points to is that all of the health benefits of these different forms of water that you hear about out there determine depleted hydrogen and rich eta all seem to boil down.

No pon intended, no boiling included, I should say, to the elevation in hydrogen that translates into, and here's the really meaningful change, the elevation in PH that occurs when you hydrogen enrich water. Now there are not a lot of clinical studies looking at hydrogen and rich water, but they're starting to be more than a few. And one that i'd like to point out, and that will link to was publisher ly recently, which is entitled hydrogen rich water, reduces in flaming responses and prevents a tos.

Apo is is a naturally occurring cell death during development, and is generally used to describe sell death of the body. Sometimes this can be good sell death, by the way, removing cells that need to be removed again. The title of the paper is hydrogen rich water reduces inflammatory responses and prevents APP tosses of peri feral blood cells and healthy adult irani ized double blinded control trial.

Now this paper looked at the effects of drinking one point five leaders per day of hydrogen in rich water for a period of four weeks. They did find significant positive benefits of reduced inflation tion. And they found these changes by way of analyzing things like interlocking six some, the other influence, which are markers of inflation tion, they control very nicely for the fact that people were still consuming other forms of water and liquid and coffee at that, although they make sure that they weren't consuming too much coffee and soda in addition of this hydro non enrichment.

But what this paper shows is that, indeed, increasing the free hydrogen and water can improve certain health metrics in these cells. And this is in keeping with some of the subjective reports that people have stated out there and that I myself experienced. Have to say that by drinking hydrogen, Richard water, which i'll tell you how to do fairly inexpensively in the moment you do get the subjective experience of having more energy of feeling Better.

Quote, quote. Now keep in mind, of course, the placement effect is very real and powerful effect. So I could just be placable. Although in this paper they did, of course, include a placebo group, so people didn't know if they were getting hydrogen, which Richard water or non hydrogen, Richard water. I should also mention that the improvements in health metrics that they observed in the study were only observed for individuals older than thirty years old.

Why that is? I don't know the conclusions encies authors came to in terms of how these individuals older than thirty achieved lower levels, where I should take, reduce levels of information and improved markers of other aspects of biological function, is that the hydrogen water improved the biological anti oxide potential of certain cell types. And again, the cell types that they mainly focus on, where these peripheral blood cells in this particular study.

Now, how could this be? Why would this be? Well, this goes back to our earlier discussion about reduction in reactive oxygen species, so called R O S, and reductions and free radical that can damage cells. So if all of this is sounding very convoluted, I can understand why. However, what I like about this study, and the two reviews that I mentioned a moment ago, is that these studies don't really say that hydrogen rich water is what's essential.

What these studies really point to is that the changes in PH of water, that enhancing the hydrogen in water can create, is what leads to the enhanced either absorption and our ability of cells to utilize that higher PH water. Again, not by changing the PH of the body or of cells, but simply because higher PH water, or we could perhaps more accurately state less acidic water, that is, harder water that contains more magnesium and calcium, seems to be more readily used by the cells of the body. And therefore, it's very likely that the individuals in this study were achieving higher or more efficient levels of hydration.

So if any of this is confusing, let me be very clear. I do not believe that we all need to drink determination depleted water or that we all need to drink literally zed, reduced water. Nor do I necessarily believe that we all need to drink hydrogen rich water.

However, it's very clear to me that all these different forms of water are Better absorbed and therefore lead to Better and more efficient hydration, and therefore can reduce inflation tion, blood pressure and improve a number of other health metrics s because of the elevated PH that all of these different purification or water treatment methods achieve, and the elevated p again, is not changing the p of the cells and tissues and organs of your body, you actually don't want that. Rather, that elevated p is simply making the water less acidic than IT would be otherwise. So the simple takeaway is this, if your tap water contains sufficient magnesium pr, the values that we talk about earlier, I don't think you need to hydrogen and Richards water.

I do, however, suggest that you at least analyze your water or look at some of the professional analysis of water that you can achieve online and filter out disinfectant by products. And florida etta, from that manufacture, where should say sufficiently magnesium containing water? Okay, put simply, if your tap water has enough magnesium filter IT, but drink IT. And I think you're doing just fine if, however, the levels of magnesium in your tap water are not above that value that we talked about earlier.

In that case, I do think, and I can completely understand why in reaching the amount of hydrogen in that water can make that water not only more palatable, right, give you the sation that is software, or smoothed or more enjoyable to drink than more acidic would be, but also that that water is going to be far more effective in being absorbed and hydrated. The cells and tissues of your body would turns out to be very important for an enormous range, perhaps every biological function within your brain and body. So how can you hydrogen enriched water that actually can be done fairly inexpensively? I've been doing that, as I mentioned earlier, as part of an experiment in um preparation for this episode because IT turns out that the water that comes out of my tap has very little magnesium and IT and very little calcium as well.

The way to create hydrogen en rich water as you can simply purchase molecular hydrogen tablets, which in reality are just magnesium tablets that dissolve in water and create a free hydrogen that can interact with the other water molecules. Now the chemistry behind IT has been substantiated, and i'll provide a link in the shown of captions to a paper that gets into some fairly extensive. Detail about the way that having an additional hydrogen in your water can adjust the flow of electrons and the adjustment of free radical.

But keep in mind, again, this is all through increases in the p of your water. And please keep in mind that you can't simply take any other or any old magnesium tablet or capsule and put IT into water. The configuration of the magnesium in these capes and tablets is such that IT allows a rapid dissolving of the tablet and the activation of the free hydrogen that can interact with some water molecules.

Again, there are only a few scientific studies expLoring the real biological effects of these uh, activated hydrogen waters. Uh, the dissolvable tablets are the far less expensive way to go than purchasing a prepackaged and sealed hydrogen water. In fact, I don't recommend um those brands because they they are quite expensive and it's not clear how stable the activated or free hydrogen is in those waters.

In any case, this is certainly not something that everyone needs to do. I mention IT because I have had a good experience with IT myself. I also were mentioned again that I have no um business or affiliation to any of these products.

I'll provide a link to a few of them in the shown te captions for those of you that want to experiment and in here, that's why i'm telling you this for those of you that want to experiment with raising the PH of your water without having to purchase what is ordinarily ly quite expensive, higher p water, you can do this with these dissolvable magnet sim tablets. My experience with them has been quite good. In fact, I planned to continue to use them once or twice a day.

This is not the sort of thing that you need to do in all the water that you drink. I want to repeat, even if you go down this path and you find that you really like the activated hydrogen en tablet approach, IT is not the case that you want to put these in all of your water. And you certainly don't want to put them in carbonated waters of any kind that will lead to a lot of gastro discomfort, nor do you want to put them into hot liquids of any kind.

So again, this is the sort of thing you do once or twice, maybe three times a day, and you can find out for yourself and measures subjectively whether or not you like the experience and whether not you quote code, feel Better. Now, earlier in the episode, we were discussing structured water, or this fourth phase of water. I know a number of people out there are curiously to whether not ingesting structured water is somehow Better for us than ingesting non structured water.

Well, I can say about this is IT is a very controversial thing to suggest that structured water is somehow more biologically effective or Better for us than non structured water. There are a number of different ways that one can create structured water. They involve some pretty extensive and expensive at home systems, ranging anywhere from a couple of hundred dollars to a couple of thousand dollars or more.

To be quite direct, when one goes into the peer reviewed scientific literature, one will not find that is, there is essentially no real evidence that ingesting structured water leads to any specific desired biological outcomes. I say that i'm sure there are people out there who have still had tremendous experiences ingesting structured water, whether or not that to do a placable effect or a real effective injection structure water isn't clear. Just to give you a set of what my stance is on things like structured water, I think that they are interesting and intriguing.

But as a scientist, in the absence of any quality peer review data at present, I can't really suggest that people go out and start ingesting structured water nor that they add here to the claims that structured water is going to be really, really good for them compared to other forms of water. That said, I do think that there is an interesting in open space for further exploration of the biological effects of structured water. Given the fact that structured water does exist, I don't think anyone debates that.

And the fact that the different structures of water in this fourth face of water were calling IT has been shown to interface with solids and other aspects of liquids and can do so within organelles of cells. So different components of cells that control different functions, including metal contra, I think there's a potential there, whether or not there's a promise. There is a another question entirely.

So I don't want to shut the door on structured water. I think this is an open question that I hope there will be more data to answer those questions in the not too distant future. And meanwhile, if any of your war of good clinical studies expLoring the biological effects of structured water in either animal models or humans, please put those references in the comments on youtube because i'm very curious as to how this area of biological effects of structured water is evolving and continues to evolve.

So today, we discussed water and admitted. We went into a lot of detail about the physics and chemistry of water in its various forms, and we talked about hydration because I think that's the main reason why many of you are interested in or concerned about water. We also talked about contaminants and tap water, which unfortunate do exist and are very prominent in essentially all regions of the world.

So please do get some information about what's coming out of your tap. Also want to throw in one other piece of information that's really critical that I learned about when researching this episode, which is, 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 faucit head is also very important. Most people don't pay attention to that IT. Turns out that a lot of debris contaminants can be derived from that little filter um that most people just simply aren't cleaning often enough.

So here i'm not trying to tell you that the a metal or the plastic that that filter is made of is a problem. More often than not, contaminants are showing up in water because people aren't cleaning those filters often enough. In fact, prior to researching this episode, I didn't even think to clean that filter. Um I looked underneath my forest and well, that filter didn't look particularly filled with debris. I did find that when I took off and I looked at the other side, there was quite a lot of debris.

So if you are going to concern tap water, you definitely wanted consider the source, the pipes in your building, your apartment, the ones that lead right up to your glass or jog that you would put that water into, and also that mesh that that water passes through as IT goes into that glass or jog. We also talk about how much water to drink. I hope that we finally resolve that question. For those of you that have been wondering ing about that, the galpin equation is a wonderful approach to how much water to consume during exercise.

And by providing these other formulas of about eight dances or two hundred and forty millions of water per hour for the ten hours from waking until post waking on average, remember its averages you know if to consume them every hour on the hour and no need to be neurotic, um hopefully you can achieve Better level of hidden tion which we know can lead to reductions in blood pressure, improvements in appetite, mood and focus. And I really think that it's the improvements in cognitive focus and physical ability, both in rerent strength and other forms of kind of readiness in the body, readiness to perform work in the body that really are best supported by the hydration literature. And then, of course, we went through the different forms of water that you hear about out there and address which ones are going to be beneficial or not, and perhaps more importantly, why any of them would be beneficial.

Thinking about that from the perspective of biologists and the chemistry of water. And I do hope that by arriving at this point in the episode, now that you have a much Better understanding of the chemistry and physics of water and the way that water can powerfully impact your biology, if you're learning from and enjoying this podcast, please subscribed our youtube channel. That's a terrific zero cost way to support us.

In addition, police described to the podcast on both apple and spotify and on both apple and you can also leave us up to a five starred review if you have questions for us or comments about the podcast or topics you'd like me to cover, or guess that you would like me to include on the human podcast, please put those in the comments section on youtube. I do read all the comments. In addition, please check out the sponsors mentioned at the beginning and throughout today's episode.

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and. You will also find some P, D, F examples of previous tall kits, again, that huberman lab dot com. Thank you once again for joining me for today's discussion. All about the science, including the chemistry, physics and biology of water and how your body utilizes water. And last but certainly not least, thank you for your interest in science.