Thank you for joining the Huberman Lab Neural Network — a once-a-month newsletter with science and science-related tools for everyday life. This newsletter aims to provide you with actionable information in a condensed form.
Water is a vital nutrient, making up approximately 60-80% of human cells and tissues. In Episode #114, I explain the physical and chemical properties of water and describe the foundational role that water plays in cellular function, mental and physical performance and our overall health. This newsletter explains how to optimize your hydration, clean your tap water and adjust the type of water you consume, but only if necessary.
Cells and Water
Water is key to maintaining healthy cellular function, including the buildup and breakdown of cellular components, chemical reactions, and protein structure and function, and it acts as a solvent (dissolving agent) and can even function as an antioxidant — protecting cells from damage by free radicals.
Optimize Hydration
Dehydration (even mild dehydration) negatively impacts physical performance, alertness and cognitive focus, and thereby can cause “brain fog.” To ensure proper hydration, aim to consume 8 oz (237 mL) of fluid per hour for the first 10 hours of your day. Note: these are averages! You do not need to neurotically consume 8 oz every hour but rather 16 oz on waking, then 8 oz a few hours later, 32 oz later, 4 oz, etc. Eighty ounces in the first 10 hours of your day, spread out as is practical, is just fine. The issue is simply that most people do not drink enough water volume in the waking hours of their day. Drinking ~80 oz in the first 10 hours after waking can help most people offset dehydration.
Why the first 10 hours? The body’s circadian clock (i.e., sleep and wakefulness pattern) strongly regulates the cells within the kidney and gut via the hormone vasopressin. Within the first 10 hours after waking, the kidney works efficiently to filter fluid, then output reduces (so hopefully, you do not frequently wake up during the night to urinate!). Yes, drinking more water in the daytime will have you going to the restroom more often, but that is not a bad thing.
Waking 1-2 x per night to urinate is not an indication of pathology, but if you struggle with more frequent nighttime urination, try to:
- Sufficiently hydrate during the day.
- Reduce fluid intake in the evening and in the 2-3 hrs before sleep.
- If you need to drink at night, sip water slowly; the rate of fluid consumption impacts the need to urinate, as does the volume you consume, of course.
