Hey there,

This newsletter we will discuss water and water intake as this is one of the starting points in health. Let’s dive in!

1. How to Properly Hydrate & How Much Water to Drink Each Day | Dr. Andrew Huberman

1. Traditional Indicators of Dehydration:

• Many people use traditional methods to gauge dehydration, like pinching the skin on the top of the hand or pressing the fingernail to observe color changes.

• Observing swollen ankles and imprints from socks is another common test.

• However, these methods have variances, especially depending on age and body composition.

• Although not perfect, if the skin doesn't return to its position within 5 seconds after pinching, or the nail color doesn't return in a few seconds after pressing, you might be dehydrated.

2. Basis for Traditional Beliefs:

• Many traditional beliefs around dehydration, like the impact of even 2% dehydration on cognitive and physical performance, are not based on direct measurements of hydration.

• Instead, they are based on reductions in water intake.

• This distinction is important: the focus has been more on the amount of fluid intake and not necessarily tissue dehydration.

3. Daily Fluid Requirements:

• The daily fluid requirements for adults at rest (i.e., not exercising and not in extremely hot environments) are relatively independent of body weight.

• For the first 10 hours after waking up, an individual should consume on average 8 ounces (approximately 240 milliliters) of fluid every hour.

• This translates to about 80 ounces (around 2.4 liters) for the first 10 hours after waking.

• However, this doesn't mean strict hourly drinking. People might drink in intervals, but the total for the 10 hours should meet the aforementioned quantity.

4. Importance of the 10-Hour Framework:

• The body's fluid requirements vary dramatically between the initial 10 hours after waking and the subsequent hours into the evening and nighttime.

• This distinction ensures proper hydration for cells and tissues during the day.

5. Hydration during Exercise:

• If someone is exercising, their fluid needs will increase. This includes both endurance and resistance training.

• The Galpin Equation is introduced as a guideline: Body weight (in pounds) divided by 30 equals the ounces of fluid to consume every 15 to 20 minutes during exercise.

• In metric terms, this translates to approximately 2 milliliters of water per kilogram of body weight every 15 to 20 minutes.

6. Hydration Prior to Exercise:

• Hydrating before exercise is crucial. Following the guideline of 8 ounces (or 240 milliliters) of fluid per hour in the first 10 waking hours should set a good hydration foundation for exercise.

• Fluid intake during exercise can replace the fluid required at the baseline, especially if the workout duration is around an hour.

In summary, hydration is crucial, both during rest and exercise. Traditional indicators of dehydration might not be entirely accurate. Instead of relying solely on such methods, understanding one's daily fluid requirements and adjusting them based on physical activities can ensure proper hydration.

2. Is Alkaline Water Better for Hydration? | Dr. Andrew Huberman

The video discusses the pH of water and its potential impact on the human body. Here are the key takeaways:

1. Water pH: Water in stores is available in various pH levels, which refers to the acidity or alkalinity of the liquid. A lower pH is more acidic, while a higher pH is more alkaline.

2. Body pH Regulation: The body's pH, especially at cellular levels, is homeostatically regulated, meaning it remains fairly constant. Different cells and tissues have varying pH, with bodily tissues generally ranging from 7.2 to 7.4.

3. Gut pH: The gut, extending from the throat to the excretion point, has varying pH levels. Specific areas of the gut have more acidic pH, benefiting the microbiota that help regulate neurotransmitter and hormone production.

4. Alkaline Water Claims: Contrary to some beliefs, drinking alkaline water doesn't significantly alter the body's overall pH. However, the pH of the water consumed does have some importance.

5. Absorption and pH: If water's pH is too low (acidic), it might not move as quickly from the gut to other body parts. Alkaline water (pH 7.4 or higher) tends to be absorbed more swiftly due to its movement through the aquaporin channel. This explains why some people prefer higher pH water.

6. Hydration: It's not mandatory to drink high pH water for proper hydration, but alkaline water might offer faster absorption rates.

7. Immune System Impact: Some evidence suggests that alkaline water might influence certain immune system cells, potentially reducing inflammation.

8. Recommendation: The speaker is not suggesting exclusively drinking high pH water or buying expensive water. He hints at techniques, like adjusting temperature and filtering, that can enhance water absorption in the gut. Proper hydration can positively impact various body cells, including brain cells, possibly boosting cognitive function.

In conclusion, while the body's pH remains relatively stable, the pH of the water we consume can influence hydration rates and might have potential benefits for our immune system and cognitive function.

3. Dr. Berg Reveals the 6 Mistakes You're Making When Drinking Water

1. Drinking Too Much Water

• Overview: Drinking water is essential for good health, but excessive intake can be problematic.

• Potential Risks: Overconsumption, particularly without the necessary electrolytes, can lead to a condition called hypopatremia. This condition arises when there's a drop in sodium levels in the blood, potentially leading to a form of dehydration.

• Gurus' Advice: Some health gurus advocate for large water intakes, such as a gallon a day. However, one should factor in their physical activity, sweating rate, and electrolyte balance.

• Listening to Body: The body's natural thirst mechanism should guide water consumption rather than adhering to a fixed quantity.

2. Drinking Water Too Quickly

• Overview: The rate at which water is consumed can influence sodium balance.

• Sodium's Role: Sodium helps balance fluids within and outside cells. Rapid water intake can cause imbalances, leading to potential swelling.

• Advice: It's recommended to consume water at a moderate pace.

3. Misconception of Hydration from Other Fluids

• Overview: Not all beverages are equally hydrating.

• Diuretic Effects: Drinks like coffee and tea can act as diuretics, leading to potential fluid loss and reduced hydration. Similarly, alcohol and sodas are dehydrating.

• Environmental & Health Factors: Hydration needs can vary based on the surrounding temperature, activity levels, and specific health conditions. For instance, hot weather, intense exercise, or conditions like diarrhea can increase fluid needs.

4. Drinking Water During Meals

• Overview: The timing of water consumption in relation to meals can influence digestion.

• Potential Issues: Drinking copious amounts of water during meals can dilute gastric juices, potentially affecting the breakdown of food.

• Stomach Acid and Age: Particularly for individuals over 45 who might already have reduced stomach acid, drinking water with meals can further weaken the digestive process, leading to issues like GERD or acid reflux.

• Recommendation: It's suggested to drink water either half an hour before or after meals for optimal digestion.

5. Drinking Extremely Cold Water

• Overview: The temperature of water might influence the digestive system.

• Vagus Nerve: Consuming large volumes of cold water might inhibit the vagus nerve, crucial for digestion.

• Who's Affected: People with pre-existing digestive conditions, such as bloating or other issues, might be particularly sensitive to cold water's effects.

6. Drinking Tap Water

• Overview: While tap water is deemed safe by some, it can contain various contaminants.

• Contaminants: Beyond the usual suspects like chlorine and fluoride, tap water can contain glyphosate (found in some herbicides), fertility-affecting chemicals, potential carcinogens, and nano-sized plastic particles.

• Solution: Using a high-quality water filter can help eliminate these contaminants.

Additional Points:

• Electrolyte Balance: Balancing electrolytes, especially sodium and potassium, is essential. The presenter highlights that starting a ketogenic diet can lead to a significant loss of fluids, necessitating a careful balance of fluid and electrolyte intake.

Hope this was useful,

See you next time!