How to Optimize Your Water Quality & Intake for Health

Water: A Controversial Topic

• Water is essential for life, but opinions on its consumption vary
• Two camps:
  • Tap water is safe (with some filtering)
  • Tap water is unsafe, relying on alternatives like reverse osmosis, deuterium-​​depleted, or hydrogen-​​rich water

Tap Water Safety and Filtering

• Addressing tap water safety and filtering options
• Tools to determine tap water safety and filtering needs
• Concerns about fluoride and endocrine disruptors in tap water

Alternative Water Types

• Distilled water
• Reverse osmosis water
• Spring water
• Deuterium-​​depleted water
• High pH water

pH and Water Absorption

• pH of water affects absorption and impact on biological systems
• Importance of pH, but not for reasons commonly believed

Water Temperature and Absorption

• Temperature of water affects rate of absorption and impact on cells, tissues, and organs
• Importance of water temperature for health

Hydration: When and How

• Best practices for hydrating the body

Deliberate Cold Exposure for Fat Loss

• Cold exposure can benefit fat loss, metabolism, and mood
• Study on cold exposure and fat loss in soldiers 
  • 49 subjects, both male and female, aged 19–30
  • One session per week of cold immersion (3°C/37.4°F) for 2 minutes
  • Minimum of five cold showers per week (10°C/50°F) for 30 seconds
  • Subjects warmed up naturally after cold exposure
• Results showed substantial fat loss, especially around the abdomen

• Ease into cold exposure to avoid shock
  Deliberate Cold Exposure Benefits

• Deliberate cold exposure protocol used in a study:

  • 2 minutes of cold immersion at 3°C (37.5°F) + 5 cold showers per week, 2 minutes long at 10°C (50°F)
• Statistically significant positive changes observed in the study: 
  • Improved mood, anxiety regulation, and sexual satisfaction 
    • Possibly due to increased testosterone levels in both men and women
  • Reduction in waist circumference and 5.5% reduction in abdominal fat in men 
    • Unclear why no reduction observed in women, possibly due to differences in fat storage and metabolism
• Deliberate cold exposure can improve mood and well-​​being through increased catecholamines
• Impact on metabolism has been controversial, but this study suggests it can lead to weight loss and body fat loss

Cold Exposure Protocol

• 2 minutes of deliberate cold exposure through water immersion up to the neck
• 5 times a week, 30 seconds each of deliberate cold exposure through cold showers 
  • Focus on head, back of the neck, and upper back where brown fat stores are concentrated
  • Cold exposure to these regions triggers adaptation of increased brown fat stores and mitochondria

Caloric Deficit and Cold Exposure

• Calories in, calories out still applies for fat loss
• Deliberate cold exposure may elevate metabolism, increasing the calories out component
• Study participants who lost body fat were likely in a caloric deficit due to elevated metabolism from cold exposure

Water Molecule Structure

• Water is H2O: two hydrogens and one oxygen
• Physical arrangement of hydrogens and oxygen is important for water’s function

• Water molecule is polarized, allowing them to bind to one another through positive and negative attractions
  Understanding Water Molecules and Their Properties

• Water molecules consist of two hydrogen atoms and one oxygen atom (H2O)

  • Can be visualized as a peace symbol
  • Individual water molecules can bind to one another through covalent bonds 
    • Covalent bonds are relatively weak but strong enough to maintain some structure
• Temperature is a strong determinant of the arrangement of water molecules and the spacing between their bonds 
  • Water can exist in at least three forms: liquid, gas, and solid 
    • Liquid: the most common form we think of when we think of water
    • Gas: steam, which occurs when water is heated up
    • Solid: ice, which forms when water is cooled down 
      • Ice is less dense than liquid water, causing it to float
      • This property is essential for life on Earth and the functioning of our cells

Surface Tension and Density of Water

• Water has a certain level of surface tension 
  • Thin layer of water molecules at the surface is more dense than the water at deeper depths
  • Most objects, including humans, are more dense than water and will sink

The Fourth Phase of Water: Structured Water

• Structured water is a unique configuration of water molecules 
  • Positives and positives attract and form bonds stronger than typical bonds between water molecules
  • Some scientists believe that within the body, organelles of our cells act as a substrate for water to exist in this fourth form 
    • This has led to a niche industry of proponents of consuming structured water
  • The relevance of structured water to the biological function of our body is still debated

Key Points to Remember

• Water molecules (H2O) can bind to one another through covalent bonds
• Temperature affects the arrangement and spacing of water molecules
• Water can exist in at least three forms: liquid, gas, and solid (ice)
• Ice is less dense than liquid water, allowing it to float
• Water has surface tension and varying density
• Structured water is a debated fourth phase of water with unique properties 

Surface Tension and Water Properties

• Surface tension of water may relate to standard bonds or a debated fourth phase
• Water can bead up or aggregate on surfaces like wax paper or glass 
  • Due to covalent bonds between water molecules
  • Water can also bind to certain surfaces
• Bonds between water in solid form (ice) and surfaces are stronger than bonds between water molecules or water and surfaces in warmer states

Water in the Human Body

• Water molecules are versatile and can bind to each other and different surfaces
• Temperature and pH of water are important determinants of how water is used by cells
• Human body is 70% to 90% water, depending on definition and context 
  • Water is essential for life and health

Water as a Solvent

• Water can dissolve substances like sugar or salt due to their hydrophilic nature 
  • Hydrophilic substances interact with hydrogen and oxygen in water molecules
• Water is one of the best solvents, even better than acid for dissolving many solids
• Hydrophobic substances, like lipids, do not dissolve well in water 
  • Temperature and pH impact the tendency of hydrophilic and hydrophobic substances to dissolve in water

Water in Cells

• All cells in the body require water to function properly 
  • Water can enter cells through drinking or breathing in humid air
• Two main ways water can access cells: 
  1. Directly through cell membrane
  2. Through specialized channels or transporters
• Temperature and pH of water can impact cellular function and overall health

Types of Water and Cellular Function

• Different types of water (e.g., pH, distilled, reverse osmosis) can impact cell function 
  • Some types of water may be beneficial or harmful to cells

• Understanding the physics, chemistry, and biology of water is essential to understanding its role in health and disease
  Value of Elevated pH Water

• Accelerated absorption

• Growing evidence of adjusting immune system cell function
• Reduces certain inflammatory responses
• Not necessary to buy expensive water for maximum benefit

Increasing Water Absorption Rate

• Temperature
• Filtering water
• Other tricks to be discussed later

Hydration and Cognitive Function

• Proper hydration of brain cells can greatly enhance cognitive function

Water in Cells

• Two ways water gets into cells: diffusion and movement through aquaporin channels
• Temperature and pH of water affect the arrangement of water molecules
• Once inside cells, water is incorporated into proteins and organelles
• Many biological processes involve the bonding or lack of bonding between water molecules and proteins

Reactive Oxygen Species (ROS) and Antioxidants

• ROS, also known as free radicals, can damage cells
• Antioxidants help repair bonds between cells and prevent damage
• Water can act as an antioxidant, provided it bonds correctly and is in the proper amounts and rates

Impact of Water on Health, Disease, and Repair

• Temperature, pH, and amount of water consumed can impact the health of cells, tissues, and organs

Determining How Much Water to Drink

• Many studies show that even slight dehydration negatively impacts brain and body function
• Endurance, strength, and cognitive performance are all impaired when dehydrated
• Measuring dehydration through skin elasticity and fingernail color change tests

Following Natural Thirst and Urine Color

• Can we rely on natural thirst to determine hydration needs?

• Does urine color provide an indication of hydration levels?
  Dehydration and Fluid Intake

• Dehydration indicators, such as skin elasticity and nail bed color, are not perfect measures

• Most statements about dehydration affecting cognitive or physical performance are based on reductions in water intake, not direct measures of hydration
• Fluid requirements are different for each individual and can vary based on age, body composition, and other factors

Daily Fluid Intake Recommendations

• For the first 10 hours of the day, consume on average 8oz (236ml) of fluid per hour 
  • This translates to 80oz (2.4L) of fluid for the first 10 hours of the day
  • Fluid intake does not have to be consistent every hour; it can be ingested in larger amounts at different times
• Fluid requirements are different during the later evening and nighttime
• These recommendations are for people at rest, not exercising, and not in extremely hot environments

Fluid Intake During Exercise

• The Galpin equation: Body weight in pounds divided by 30 equals the number of ounces of fluid to consume on average every 15–20 minutes while exercising 
  • For the metric system: 2ml of fluid per kilogram of body weight every 15–20 minutes on average
• Hydration prior to exercise is also important; following the daily fluid intake recommendations should establish a good baseline of hydration before exercise
• Fluid intake during exercise can replace the baseline fluid intake for that hour

Exercising in Heated Environments or Sweating More

• Fluid intake may need to be adjusted for those exercising in heated environments or for individuals who tend to sweat more

• Sweating is an adaptation that can be improved by spending more time in hot environments or saunas
  Adapting to Sweating and Fluid Intake

• Sweating is an adaptation that helps cool the body

• Exercising in hotter or more humid temperatures can improve sweating ability
• Fluid intake should be increased by 50% to 100% in hot environments or during heavy sweating
• In a sauna, consume 8–16oz (240–500ml) of fluid for every 20–30 minutes

Dehydration and Thirst

• Thirst is a reasonable guide for dehydration, but it doesn’t always keep up with the body’s level of dehydration
• Feeling parched, having a dry throat, or being very thirsty are signs of dehydration
• Consume 16oz (500ml) of fluid per hour while feeling parched
• Avoid caffeine or diuretics when dehydrated; consume fluids with electrolytes or a pinch of salt

Hydration and Cognitive/​​Physical Performance

• Even slight dehydration can impair cognitive and physical performance, causing fatigue and brain fog
• Proper hydration can enhance focus, energy, and overall performance
• Fluid intake triggers elevated levels of alertness through the sympathetic arm of the autonomic nervous system
• Sufficient hydration is signaled to the brain through mechanical and chemical signals, leading to increased alertness and performance

Circadian Rhythms and Kidney Function

• Kidney function is strongly regulated by circadian clock genes
• For the first 10 hours after waking, the kidney filters fluid at a rapid rate
• After 10 hours, kidney function starts to reduce, becoming less efficient at filtering fluid
• Reduced kidney function at night is beneficial to prevent excessive fluid filtration during sleep

Fluid Intake Recommendations

• Consume 8oz (240ml) of fluid per hour for the first 10 hours of the day after waking
• Increase fluid intake during exercise, hot environments, or heavy sweating
• Monitor thirst and dehydration signs to adjust fluid intake accordingly

• Consider electrolyte drinks or adding a pinch of salt to water for optimal hydration
  Reducing Nighttime Waking to Urinate

• Common concern: waking up in the middle of the night to urinate

• To reduce nighttime waking to urinate, do the following: 
  1. Hydrate sufficiently during the day
  2. Reduce fluid intake at night, provided you hydrated enough during the day
  3. Consume fluids slowly in the evening, as the rate of fluid ingestion affects how quickly it is excreted
• Most people can reduce fluid intake to about 5–8oz in the later part of the day and still avoid excessive nighttime waking

Tap Water Concerns

• Research on tap water reveals a grim picture of contaminants
• Tap water often contains endocrine disruptors, hormone disruptors, and disinfection byproducts (DBPs)
• DBPs can cause endocrine disruption, negatively impacting reproductive health, ovarian function, and spermatogenesis
• Fluoride in drinking water is of particular concern for the thyroid hormone system 
  • Thyroid hormone impacts metabolism, energy levels, mood, sleep, reproduction, bone health, and tissue health
• A 2018 study found that even 0.5 milligrams of fluoride per liter of water can disrupt thyroid function

Checking Your Tap Water

• Look up your zip code or municipal area code online to find information on your tap water’s contents
• Focus on fluoride levels, as they can impact thyroid function
• Aim for fluoride concentrations below 0.5 milligrams per liter

• Consider filtering your drinking water to reduce contaminants and improve overall health
  Filtering Tap Water for Health

• Health status can determine the need for filtering tap water

  • Healthy individuals may not need to filter water, but it’s still recommended
  • Those with health concerns should filter tap water due to disinfectant byproducts and fluoride levels
• Different filtering options available: 
  • Brita-​​type filters (carbon filters) — effective for disinfectant byproducts, not as effective for fluoride
  • At-​​home water filters that remove fluoride — various price ranges, search online for options 
    • Clearly Filtered Water Pitcher with Affinity Filtration — around $80, removes fluoride, lead, BPAs, glyphosates, hormones, etc.
    • Whole house water filters — $2,000 or more, filters water for the entire house
    • Intermediate systems — $200 to $500, e.g. Berkeley filter system, countertop units that filter large volumes of water
• Filtration mechanisms:
  • Mechanical filtration — physically constrains molecules by size
  • Chemical filtration — filters treated with chemicals to neutralize certain contaminants
• Zero-​​cost option for those who can’t afford filters: 
  • Let tap water sit in an uncapped container at room temperature for a half day or more
  • Pour off top two-​​thirds of water into another container and consume from there
  • This method removes some contaminants, especially those from pipes

Testing Drinking Water

• Some individuals may want to test their drinking water for contaminants, hard metals, magnesium, and calcium levels

• Various methods and kits available for testing drinking water quality
  Drinking Water Quality and Health

• Importance of water quality for overall health

• Tap water can contain contaminants, such as disinfectant byproducts and fluoride
• Filtration systems can help improve tap water quality

Low-​​Cost Water Filtration Options

• Lower cost filters can still provide safe drinking water
• Experiment with molecular hydrogen water, which has to do with magnesium, calcium, and pH levels

Hard Water vs. Soft Water

• Hard water contains more magnesium and calcium
• Studies show an association between higher magnesium content in water and lower cardiovascular mortality
• Hard water may not taste as good but can be better for health

Magnesium, Calcium, and pH Levels

• Higher magnesium and calcium content in water increases its pH
• Higher pH water (7.9 to 9.2) is more readily absorbed and can have favorable health effects
• Lower pH water is not necessarily bad, but higher pH water can be beneficial

Boiling Water and Temperature

• Boiling water can decontaminate some contaminants, but not all
• Some contaminants can be made worse by heating water
• Filtration systems are recommended in addition to boiling
• Temperature of water consumed is a personal preference and does not significantly impact absorption

Types of Water

• Distilled water has magnesium and calcium removed, not recommended for regular consumption
• Reverse osmosis water has contaminants removed while ideally retaining magnesium and calcium
• 
  Reverse Osmosis Water

• Evidence suggests reverse osmosis water can deprive water of magnesium and calcium

  • Ensure adequate magnesium intake if using reverse osmosis filters
• Reverse osmosis filters can be expensive and require frequent filter changes
• Some people prefer the taste of reverse osmosis water, describing it as smoother and more energizing 
  • No direct studies on the subjective sensation of water and its health effects

Hydrogen Water and Other Unique Categories of Water

• Hydrogen-​​enriched water, electrolyzed reduced water, and deuterium-​​depleted water all have higher pH levels than other forms of water 
  • Higher pH levels are more readily used by the body’s cells, leading to more efficient hydration
• Consuming specialized forms of water usually means the water is filtered of disinfectant byproducts and fluoride 
  • Cleaner water can indirectly explain some health benefits
• Hydrogen-​​enriched water can be created by dissolving magnesium tablets in water 
  • Consume within 5–15 minutes after the tablet dissolves for best results

Health Benefits of Hydrogen-​​Enriched Water

• Study: “Hydrogen Rich Water Reduces Inflammatory Responses and Prevents Apoptosis of Peripheral Blood Cells in Healthy Adults” 
  • Drinking 1.5 liters of hydrogen-​​enriched water per day for four weeks showed reduced inflammation and improved biological antioxidant potential in certain cell types
  • Improvements were only observed in individuals older than 30 years old
• Subjective experience of increased energy and feeling better when drinking hydrogen-​​enriched water 
  • Could be due to placebo effect

Water, Hydration, and Health

• Importance of proper hydration for cognitive focus, physical ability, and overall health
• Reduction in blood pressure, improvements in appetite, mood, and focus with proper hydration

Tap Water and Contaminants

• Contaminants in tap water exist in all regions of the world
• Quality of tap water affected by external source, pipes in building/​​apartment, and faucet filter
• Importance of cleaning faucet filters to reduce contaminants

How Much Water to Drink

• Galpin equation for water consumption during exercise
• 8oz (240ml) of water per hour for 10 hours from waking until post waking on average
• Averages, not strict hourly consumption

Hydrogen-​​Enriched Water

• Can be beneficial if tap water lacks sufficient magnesium
• Dissolvable magnesium tablets can create hydrogen-​​rich water
• Inexpensive alternative to prepackaged hydrogen water
• Use once or twice a day, not in all water consumed

Structured Water

• Controversial topic, no clear evidence of benefits in peer-​​reviewed scientific literature
• Expensive at-​​home systems to create structured water
• Potential for further exploration of biological effects
• Open question, more data needed to determine benefits