Hydrogen-Rich Water and Enhanced Athletic Performance
Young Ju, Ph.D.
Over the last several years, hydrogen-rich water (HRW) has attracted interest from athletes and physically active people due to its health-promoting potential. Despite this growing interest, fundamental questions remain regarding its mechanism and efficacy.
Hydrogen and Hydrogen-Rich Water
Hydrogen is a constituent of water (~11%) as well as of carbohydrates, proteins, fats, and air. We get hydrogen primarily from foods and water and through the fermentation process of dietary fiber in the large intestine.
HRW, also known variously as hydrogen water, hydrogen-infused water, or hydrogenated water, is considered a functional beverage. A common (not official) definition of a functional beverage is a drink that offers specific health-related benefits. In the body, hydrogen plays crucial roles in hydration, maintenance of the acid-base balance, anti-oxidation, energy metabolism, and anti-inflammation (1). Hydrogen levels in the body are primarily related to the acid-base balance which refers to the control of acidity and alkalinity in the blood, typically measured as pH. A normal blood pH is slightly alkaline with a pH ranging from 7.35-7.45. This balance is crucial for proper bodily functions.
HRW is produced by infusing water with extra hydrogen that is not bound to oxygen (as in H2O), but exists as free hydrogen gas (H2). Manufacturers infuse hydrogen gas by dissolving it under high pressure to make pre-bottled HRW. While there is no mandatory food label requirement for pre-bottled HRW, some products may label hydrogen levels in parts per million (ppm). Hydrogen concentrations in commercially available HRW products range from 0.5 -1.6 ppm; some products contain more than 7 ppm (2).
You can make HRW using a hydrogenated water maker that splits water molecules to release hydrogen. Hydrogenated water makers come in various forms, including larger ionizers, pitchers, and portable bottles. Although these may claim to produce 1-5 ppm, they could generate a wider range of hydrogen. You can also add a hydrogen tablet to regular water that reacts with water to produce hydrogen gas–these may claim to produce 8-12 ppm (3, 4).
Peak hydrogen levels in blood are typically reached within 5-15 minutes after drinking HRW and return to baseline within 45-90 minutes, depending on the dose consumed (3). After ingestion, hydrogen is absorbed from the intestine and distributed throughout the body by blood circulation. Some hydrogens are utilized by bacteria in the small intestine and large intestine. A portion of hydrogen is excreted through breath and flatus (5).
Oxidative Stress
Oxidative stress is defined as an imbalance between oxidants and antioxidants, with the oxidant levels being higher than antioxidant levels, leading to a disruption of oxidation-reduction (redox) reactions. This can cause irreversible cell damage and various health problems.
As we breathe, most oxygens are converted to water, and ~1-2% of the oxygen is converted into reactive free radicals in various cells. When the body has appropriate amounts of antioxidants and antioxidant enzymes, free radicals are neutralized by them. If not, elevated levels of free radicals interact with surrounding organic substances and lead to oxidative stress, causing oxidative damage..
During exercise, oxygen consumption and metabolic activities are increased in skeletal muscle, leading to free radical production and oxidative stress and contributing to muscle fatigue. Oxidative stress is also a major cause of the acidification of blood–with a pH below 7.35. Hydrogen in HRW may act as a selective antioxidant and help selectively neutralize certain free radicals (such as hydroxyl radicals and peroxynitrite), reducing oxidative stress (3, 6).
Potential Health Benefits
Researchers have investigated potential health benefits of HRW; the apparent health benefits primarily involve its antioxidant properties.
The effects of HRW on exercise are complex. In recent review articles (3, 7), some studies have reported that HRW enhanced athletic performance, reduced exercise-induced muscle damage, reduced muscle fatigue, and accelerated post-exercise recovery across various sports by reducing oxidative stress while other studies have not shown any effects.
Energy metabolism: HRW may decrease fatigue and enhance endurance by reducing lactic acid buildup in muscles.
Oxidative stress: HRW may act as a selective antioxidant, neutralize harmful free radicals and reduce oxidative stress.
Inflammation: HRW may help reduce exercise-induced pro-inflammatory markers.
Recovery: HRW may help alleviate muscle soreness, pain, and stiffness after exercise.
It has been observed also that HRW improved cardiovascular health (e.g., blood pressure, blood lipid profile), reduced inflammation, improved cognitive function and mood, and had protective effects against some chronic diseases (e.g., cancer, kidney diseases, liver diseases, pathogenic infections, and metabolic conditions etc.) (7, 8).
A cautionary note: Although these research findings are promising, only limited numbers of studies on HRW are available, and many of these studies are small-scale and short-term studies.
How Long Does Hydrogen Last in HRW?
Hydrogen in HRW will evaporate once exposed to air. Most of the hydrogen will evaporate within 0.5-2 hours in open containers, up to hours and days in air-tight containers (e.g., a vacuum-sealed bottle), and in several weeks-months in unopened pre-bottled products. Stainless steel containers could hold hydrogen longer than plastic or uncoated glass containers. Larger surface areas of containers, warmer temperatures, and stirring/shaking accelerate evaporation (9).
Potential Adverse Effects:
While no adverse effects have been reported, excessive HRW intake could cause electrolyte imbalances due to diluted electrolytes, leading to muscle cramps and weakness, like that caused by excessive regular water intake. The Institute of Medicine recommends ~3.7 liters (15.5 cups) of regular water per day for men (≥19 years old) and ~2.7 liters (11.5 cups) for women (10)--which number could be extrapolated to HRW intake.
Conclusion:
HRW is regular water with extra hydrogen added. Research on HRW is still in its early stages. Some studies suggest potential benefits of HRW as a selective antioxidant. These include reducing oxidative stress and enhancing exercise performance. More research is required to confirm these potentials and understand the exact mechanisms. If you do choose to drink HRW, especially for its antioxidant activity, it’s best to drink it immediately after opening or making it.
Dr. Young Ju is a Ph.D and Associate Professor of Human Nutrition, Foods, and Exercise at Virginia Tech.
References
Yang et al. “Hydrogen: A novel option in human disease treatment” Oxid Med Cell Lengev. 2020, 8384742
Ostojic and Stojanovic. “Hydrogen-rich water affected blood alkalinity in physically active men.” Res Sports Med. 2014, 22(1): 49.
Zhou et al. “Hydrogen-rich water to enhance exercise performance: A review of effects and mechanisms” Metabolites 2024,14:537.
Johnsen et al. “Molecular Hydrogen Therapy—A Review on Clinical Studies and Outcomes” Molecules 2023, 28(23):7785.
Christl et al. “Production, metabolism, and excretion of hydrogen in the large intestine” Gastroenterology 1992, 102(4 Pt 1):1269.
Checa and Aran. “Reactive oxygen species: Drivers of physiological and pathological processes” J Inflamm Res. 2020, 13:1057.
Dhillon et al. “Hydrogen water: Extra healthy or a hoax? – A systematic review” Int J Mol Sci. 2024, 25:973.
LeBaron et al. “The effects of 24-week, high-concentration hydrogen-rich water on body composition, blood lipid profiles and inflammation biomarkers in men and women with metabolic syndrome: A randomized controlled trial” Diabetes Metab Syndr Obes. 2020, 13:889.
Kurokawa et al. “Convenient methods for ingestion of molecular hydrogen: drinking, injection, and inhalation” Med Gas Res. 2015, 5:13.
Institute of Medicine. “Dietary reference intakes for water, potassium, sodium, chloride, and sulfate” https://nap.nationalacademies.org/read/10925/chapter/1
This information is provided for your reference and you use at your own risk; you should rely on your medical professional for medical advice.
