Water Intake Advice from the Functional Medicine Perspective
Recently, I listened to an epic and informative podcast by Dr. Andrew Huberman, a neuroscientist and professor in the department of neurobiology at Stanford University School of Medicine, who has spoken extensively about many different aspects of health optimization. He has interviewed a number functional medicine doctors and clinicians on his show. He often goes into deep detail of the why behind each issue he is exploring. If you haven’t listened to a podcast of his, I recommend doing so. Most recently Dr. Huberman has covered the importance of hydration and water intake for overall health and well-being. His advice about water can be summarized in four key points.
First, Dr. Huberman emphasizes the importance of staying hydrated throughout the day, particularly in the morning. He recommends drinking a glass of water first thing in the morning to help rehydrate the body after sleep and to support cognitive function. Many functional medicine doctors and functional medicine NPs also suggest starting the day with a large glass of water (16 oz), along with a squeeze of lemon. Make it warm and it promotes motility and assists with liver detox. Getting the majority of your water intake within the first 10 hours of being awake is preferable. Taking in too much water before bed may interrupt sleep. Sipping water (as opposed to gulping) will generally help with absorption.
Second, Dr. Huberman notes that there is no one-size-fits-all recommendation for daily water intake, as it can vary depending on individual factors such as body size, activity level, and climate. However, he suggests a general guideline of drinking half your body weight in ounces of water each day. The rule of thumb for hydration at rest: consume 8oz of fluid for every hour you are awake for the first 10 hours of your day. You can also use the Galpin Equation to figure out daily water requirements during activity. And here it is: every 15 minutes consume (in ounces) your body weight (in pounds) / 30 to stay hydrated during a demanding activity. That means if you weigh 20 lbs, divide this by 30 to get 4. This means you should drink 4 oz every 15 minutes during exertion, either physical or mental.
Third, Dr. Huberman discusses water filtration and purification. He seemed genuinely surprised to find that tap water is not particularly pure noting that everyone should look into their own area’s water information. Most water in the United States contains fluoride which can be great for preventing cavities but levels that are too high can negatively impact thyroid function; even 0.5mg/L can disrupt thyroid function. From the functional medicine perspective, there are numerous benefits to filtering water. Not only will you want to remove PCBs (forever chemicals), heavy metals can also be a concern. Britta or other pitcher-filters are effective at filtering out disinfectant byproducts but not fluoride. Look for at-home water filters that are geared towards fluoride. I love the Berkey systems that are stainless steel and sit on a countertop. Another reputable company is Aquasauna will provide you with an area analysis of your water before suggesting a whole home water filtration system. Be aware that this will often require a plumber to install. My husband was able to buy a number of under-the-sink water filtration systems that he easily installed himself. The only downside is that the water is filtered on cold setting only—a small drawback only in my opinion. Check out our goods page to see the full information on some of these products.
Lastly, Dr. Huberman notes that high pH (more alkaline) water can often be better absorbed. He does not think it is necessary to buy expensive alkaline water but recommends experimenting with hydrogen tablets in 1-2 glasses of water daily to increase hydration. There are many factors that can impact hydration levels and water intake, including diet, alcohol consumption, and medications (like allergy medications which are super drying or some blood pressure medications which are actually diuretics and make you urinate more). People need to be mindful of these factors and to make adjustments to their water intake as needed to ensure optimal hydration levels and overall health.
Key take-aways:
Drink water when you wake up—16 oz
Sip water throughout the day (don’t gulp large amounts)
Get most water into your body within the first 10 hours of your day
Drink half your body weight (lbs) in oz daily
Experiment with pH—increase pH with hydrogen molecular tablets—1-2 servings a day
Add electrolytes to water (LMNT is a great brand) if you are sweating a lot.
Drink more if you are exercising. Could be after or during your work-out.
Test your water for heavy metals and contaminants or better yet—filter your tap or well water. It’s better for you.
