本期节目深入探讨了人体最关键的营养素——水。从水的结构到细胞和组织对水的利用，从每天所需的水量到优化精神集中和身体表现的最佳饮水时间，节目内容涵盖广泛。同时，还探讨了运动、湿度、高温和咖啡因对水分需求的影响，并解释了温度和pH值如何影响水的物理特性，以及饮用所谓“pH水”或“碱性水”是否真的有益健康。此外，节目还介绍了如何检测自来水中的污染物（如内分泌干扰物）以及饮用水中氟化物的已知问题，并提供了过滤饮用水的选择，以及不同类型水的描述（如反渗透水、富氢水、电解还原水、氘减贫水等）。

💧 **水的结构和功能：** 水分子是由两个氢原子和一个氧原子组成的极性分子，这种极性赋予水独特的性质，使其成为生命体中必不可少的溶剂。水在人体中扮演着多种重要角色，包括调节体温、运输营养物质、清除废物、润滑关节、保护器官等。

🏋️‍♀️ **饮水量和时间：** 每个人的饮水需求因个体差异而异，受运动强度、环境温度、湿度等因素影响。一般情况下，每天至少要喝8杯水，并在运动前后、高温环境下适当增加饮水量。

🧪 **水质和过滤：** 自来水可能含有污染物，如氯、重金属、细菌等，影响健康。因此，建议使用水过滤器去除污染物，确保饮用水安全。节目中介绍了多种水过滤器类型，包括反渗透过滤器、活性炭过滤器等，用户可根据自身需求选择合适的过滤器。

💧 **不同类型的水：** 除了普通饮用水外，还有一些特殊类型的水，如富氢水、电解还原水、氘减贫水等，它们可能具有不同的健康益处。节目中介绍了这些不同类型水的特点和作用，帮助用户更好地选择适合自己的饮用水。

🌡️ **水的温度和pH值：** 水的温度和pH值会影响其物理性质和生物学活性。节目中探讨了温度和pH值对水运输、细胞功能的影响，以及饮用不同温度和pH值的水是否会对健康产生影响。

🧠 **水对认知和身体表现的影响：** 水对认知和身体表现至关重要。脱水会影响注意力、记忆力、反应速度等，也会导致疲劳、肌肉酸痛等。因此，保持充足的饮水量，对于维持最佳的认知和身体表现至关重要。

🧪 **水质检测：** 节目中介绍了如何检测自来水中的污染物，并提供了一些检测方法和工具。建议定期检测自来水水质，确保饮用水的安全。

💧 **水对健康的影响：** 水对健康至关重要，充足的饮水有助于预防多种疾病，如肾结石、便秘、中暑等。节目中还探讨了水对不同器官和系统的健康影响，以及饮用水对人体健康的意义。

💡 **优化饮水策略：** 节目中提供了一些优化饮水策略，帮助用户更好地理解水的功能和作用，并制定合理的饮水计划，以满足身体需求，提高健康水平。

💯 **总结：** 水是人体最重要的营养素之一，保持充足的饮水量，选择安全优质的饮用水，并根据自身需求调整饮水策略，对于维持身体健康和提高生活质量至关重要。

In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance.

For recommended water filters, tests and the full show notes, please visit hubermanlab.com.

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Timestamps

(00:00:00) Water

(00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss

(00:15:42) Sponsor: LMNT

(00:19:27) Water: Physical Properties & Chemistry

(00:26:32) Bonds & Water Phases, “Structured Water”

(00:32:38) Sponsor: AG1

(00:34:07) Body, Cells & Water

(00:37:37) Water as a Solvent, Temperature & pH

(00:41:49) Water Transport in Cells, Aquaporin Channels

(00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport

(00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants

(01:02:38) Tool: Baseline Hydration

(01:11:35) Tool: Hydration & Exercise, Galpin Equation

(01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine

(01:19:15) Hydration; Cognitive & Physical Performance 

(01:23:53) Tool: Water Filtration; Nighttime Urination

(01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health

(01:37:18) Tool: Water Filters

(01:44:18) Tool: Resting Tap Water & Sediment

(01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health

(01:53:40) Water Temperature

(01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched

(02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration

(02:11:13) Tool: Molecular Hydrogen Tablets, Water pH

(02:14:05) Structured Water

(02:16:39) Tool: Water Pipes, Faucet Filter

(02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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