Day 4 ❍ Hydration & Balance: Nurturing the Water Element
Today, we begin to explore our second chakra, the energy center associated with the water element, as we move through our yoga practice and our daily lives. Here in Los Angeles, the devastating fires remind us of the fragility of balance. The yearning for water feels visceral and urgent—a reminder of how essential harmony among the elements is, not just for our environment but for our inner worlds as well.
As we focus on hydrating our bodies today, let's also take a moment to reflect on how the earth mirrors this need for restoration. Just as we seek equilibrium within ourselves, our planet too strives for homeostasis. Perhaps our practice can be an offering—a reminder to honor and nurture this vital connection.
This connection between the water element and our own bodies runs deep—not just symbolically, but physically. Water is vital for nearly every aspect of our health, from cognitive function to hormonal balance, to the integrity of our musculoskeletal system. Let’s dive into how water works within us and explore tools to optimize hydration and water quality.
“Water is the mirror of nature.”
How Water Works in the Body
Hydration and the Body
Our bodies are approximately 60-80% water, and the body’s intelligence relies heavily on how water moves through our cells. Today, we’ll examine how water functions at a cellular level and the role of pH in hydration. From there, we’ll explore practical tools to enhance the quality and effectiveness of the water we drink.
Aquaporin Channels: The Pathways for Water
Water travels through the membrane of our cells through what are called ‘aquaporin channels.’ These channels are everywhere throughout the body except for bone and some ligaments. Think of these channels like tiny hydrophobic tubes—so they allow water to travel fast without getting absorbed. This efficient system allows water to flow where it’s needed, supporting essential functions that keep us thriving.
pH: Alkaline vs. Acidic
pH levels vary throughout the body, measured on a scale from 0 (acidic) to 14 (alkaline), with 7 being neutral. Minerals like calcium and magnesium can increase the alkalinity of water, which offers improved cellular hydration. Harder water, naturally higher in magnesium, often has a more alkaline pH.
That said, you don’t need to buy expensive alkaline water. As neuroscientist Andrew Huberman notes, “The pH of your body is strongly homeostatically regulated—it does not change that much.” While alkaline water won’t directly alter your body’s pH, it can enhance water’s movement to cells, promoting optimal function. Keep in mind that water temperature also plays a role: colder water moves more slowly than warmer water. Hence, the warm lemon water in the morning, y’all!
Testing & Filtering
Testing Your Water Quality
Curious about the quality of your water? A wonderful resource to start with is the Environmental Working Group's Tap Water Database. Simply enter your zip code to access a detailed report on your local water supply.
Pay close attention to contaminants like fluoride. While fluoride can support dental health, higher levels may impact thyroid hormones, such as T3. According to Dr. Andrew Huberman, keeping fluoride levels below 0.5 mg per liter is ideal. Check your local report to see how your water measures up—it’s an easy step toward optimizing your health. (Mine is at .69).
Filtering Your Water STRONGLY RECOMMENDED
Filtering your water can significantly improve its quality. Options include:
Carbon filters (e.g., Brita): Affordable and accessible, though they don’t remove fluoride.
Berkey filters: I love these countertop systems! They can filter fluoride, but may currently be on back order and, unfortunately, cannot be delivered to California.
Reverse osmosis systems: A pricier option, but highly effective at removing fluoride and other contaminants, offering comprehensive water purification.
Have a great water filter you swear by? Please share! I’m eager to provide the best information for everyone.
For a deeper dive into water filtration, hydration science, and their broader health impacts, check out this insightful podcast by Dr. Andrew Huberman.
Tips & Action
HYDRATION TIPS:
Staying hydrated is crucial for both physical and cognitive health. To optimize hydration:
Front-load your water intake: Aim to drink most of your water within the first 10 hours of your day. This way you won’t be playing catch at night when you're winding down for bed.
Ease up in the evening: Limit water intake later in the evening to help regulate circadian rhythms, promoting better sleep.
Listen to your thirst: Feeling really thirsty? That may be your body’s way of signaling you to hydrate more consistently throughout the day. Stay ahead of that “sudden thirst” feeling by sipping water regularly.
ACTION:
Hydrate early: Aim to drink an average of 8 oz (240 ml) of fluid per hour during the first 10 hours of your day. Total daily goal: 80 oz (2360 ml).
Adjust for workouts: Add an extra 8–12 oz during the hour you exercise to replenish lost fluids.
Test your water quality: Use the Environmental Working Group (EWG) website to check for contaminants in your area. Pay special attention to fluoride levels—aim for below 0.5 mg per liter. Look for results under "Contaminants Detected" or "Others Detected."
Filter your water: Improve water quality with systems like carbon filters, Berkey filters (where available), or reverse osmosis.
Learn more: Dive deep into hydration science by listening to this Huberman Lab Podcast.
MEDITATION & PRAYER:
As we move through the day, hold strongly the vision of water droplets squashing the fires in and around Los Angeles, Visualize the animals finding safe harbor and clean water. I invite you to open your heart and pray for all of those grieving and struggling with loss. I plan to do this at 9am tonight. If you feel called to it, join me on zoom for a Power of Intention circle. This will last about 15 minutes. Here is a link to join.
RECIPE INSPO
Cucumber Lime Agua Fresca *go easy on the agave!
Contest 🏆
Attend all 21 classes in 21 days, and you’ll be entered to win an exciting prize! On livestream days, you can participate live or complete the session on demand—it all counts.
On Demand Video ✨ Your 30-minute practice will be posted at 12:00 AM each morning.
Did you know, did you know? Tomorrow is the most important class to come to! You’re doing amazing.
I love you. Keep going!
Alex