Can Hydrogen Water Boost Your Fitness and Health?
Key takeaways:
Water is made up of oxygen and hydrogen atoms. Hydrogen water is water infused with hydrogen gas.
There are claims that hydrogen water is an antioxidant and decreases inflammation, which may have a range of effects on your health and exercise performance.
There’s not enough research to recommend hydrogen water. But if you want to drink it, you can make it yourself or buy it pre-made.
Water is water, right? Not quite — there are several types of water available to sip, like coconut water, okra water, and now, hydrogen water.
You may have seen hydrogen water touted on TikTok, with believers praising it for reducing inflammation, enhancing exercise performance, and improving their health.
But should you drink hydrogen water instead of regular water? Keep reading to learn what it is, what the science says about its potential health benefits, and how to drink it if you want to try it out.
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What is hydrogen water?
A water molecule is made up of two hydrogen atoms and one oxygen atom. That’s why it’s called H2O.
Hydrogen water, on the other hand, is water infused with hydrogen gas. Also called hydrogen-rich water, it has become popular for its possible antioxidant and anti-inflammatory effects, as well as other potential health benefits.
You can buy hydrogen-infused water in cans or make it at home. Adding hydrogen to water doesn’t change its taste — it still tastes like regular water.
Health benefits of drinking hydrogen water
There has been some research on the possible benefits of drinking hydrogen water. While these studies are promising, many studies are small, and more research is needed.
More antioxidants
Hydrogen water has antioxidant properties, meaning that it may help fight free radicals. Free radicals are reactive molecules that can damage your cells and cause inflammation. When you don’t have enough antioxidants to fight the free radicals, it leads to oxidative stress, which is associated with a number of chronic illnesses and aging.
One small study found that people who drank 1.5 L of hydrogen water each day for 4 weeks had fewer signs of inflammation in their bloodwork compared to those who drank regular water.
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Researchers concluded that hydrogen water may lower the inflammatory response. Although it’s unclear how this affects human health in real life.
Another study of people with rheumatoid arthritis found that drinking hydrogen water was associated with a lower marker of inflammation and improved arthritis symptoms in some people.
Improved athletic performance
Some athletes drink hydrogen water for its potential performance-enhancing benefits. While some small studies support these claims, more research is needed.
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Small studies suggest that hydrogen water may:
Reduce lactic acid buildup and muscle soreness after exercising.
Improve performance and recovery during high-intensity training.
But the research is limited. Some studies suggest that hydrogen water may only offer a performance-boosting effect for highly trained athletes, and may not help more casual athletes.
Improved metabolic and cardiovascular health
Metabolic syndrome is a cluster of conditions, which includes:
High blood pressure
High cholesterol
High blood sugar levels
A large waistline
It’s associated with an increased risk of cardiovascular disease and diabetes.
The theory is that hydrogen water can reduce oxidative stress and inflammation, which are thought to contribute to metabolic syndrome.
In one small study, people with metabolic syndrome who drank about 25 oz (3 glasses) of hydrogen water daily for 6 months had lower cholesterol and blood sugar levels. They also had fewer signs of inflammation in their bloodwork. Still, this was a small trial and more research is needed.
Better-looking skin
Staying hydrated may help your skin look better, but the research is pretty limited. It’s even less clear if drinking hydrogen water helps reduce dry skin or the appearance of fine lines and wrinkles.
Common side effects of hydrogen water
Hydrogen water is safe and doesn’t cause side effects. That said, even water can be harmful if you drink too much of it, as it can cause an electrolyte imbalance. Whether you drink hydrogen or plain water, try not to overdo it.
How to incorporate hydrogen water into your routine
If you want to try hydrogen water, there are no recommendations on how much to drink daily. There aren’t any guidelines on how to drink it — all at once or sip it throughout the day. Here’s more on daily intake and tips for drinking it.
Recommended daily intake
Studies looking at the benefits of hydrogen water use different amounts, typically ranging from 25 oz to 50 oz a day. This equals about 3 to 6 8-oz glasses of hydrogen water. But again, it’s not known how much is needed for the potential benefits.
Tips on drinking hydrogen water
There’s no agreement on whether you need to drink it all at once or spread it out throughout the day. Since drinking 6 glasses at once isn’t exactly practical, you’ll probably find it easier to pace your intake throughout the day.
Some products will provide their own recommendations, though these aren’t research-based. They may recommend drinking it:
After waking up, on an empty stomach
Before exercise
Throughout the day
Where to get hydrogen water
There are different ways to get hydrogen water:
Pre-made: Available in cans, bottles, or pouches
Effervescent tablets: Add these to water yourself
Special devices: Use a water bottle or pitcher that adds hydrogen to your water
If you’re using a water bottle or pitcher device to make your own hydrogen water at home, read the recommendations on your machine. Some brands say that unopened hydrogen water can last for around 8 hours. After opening, consume hydrogen water right away.
All of these options are available at different prices. For example:
A package of 30 hydrogen tablets can cost about $30.
A dozen pre-made canned hydrogen waters can run around $30.
If you just want to try it out, you may want to choose a less expensive option, like a canned pack. If you plan on drinking hydrogen water regularly, or throughout the day, a reusable water bottle may be a more cost-effective option in the long run.
Frequently asked questions
A hydrogen water bottle infuses hydrogen into your water. To use it, you fill the bottle with water. The battery-powered device uses electrolysis to break apart water molecules, creating hydrogen-rich water.
These claims come from the companies themselves. It’s not clear how effective each brand is or whether they consistently add the same amounts of hydrogen to the water.
You may have heard of alkaline water and wondered if it’s better than hydrogen water. Alkaline water is less acidic than regular tap water, while hydrogen water is infused with hydrogen gas. Right now, the scientific evidence is limited for both types of water.
The bottom line
Hydrogen water is regular water with hydrogen gas added. Companies that make hydrogen water products have made various health claims, from better exercise performance to benefits for your heart and overall health. There’s not enough research to show that hydrogen water can make a difference in your fitness and health. If you want to try it, you can either make it at home or buy it in stores.
Why trust our experts?
References
Beckyooxy. (2024). While the scientific research behind molecular hydrogen therapy is very interesting, whether these hydrogen water bottles actually do anything has yet to be seen [video]. TikTok.
Botek, M., et al. (2021). Hydrogen rich water consumption positively affects muscle performance, lactate response, and alleviates delayed onset of muscle soreness after resistance training. Effects of Hydrogen Rich Water in Resistance Training.
Dhillon, G., et al. (2024). Hydrogen water: Extra healthy or a hoax?—a systematic review. International Journal of Molecular Sciences.
Dong, G., et al. (2022). Short-term consumption of hydrogen-rich water enhances power performance and heart rate recovery in dragon boat athletes: Evidence from a pilot study. International Journal of Environmental Research and Public Health.
GotHydroWater. (n.d.). GotHydroWater hydrogen water bottle.
Ishibashi, T., et al. (2012). Consumption of water containing a high concentration of molecular hydrogen reduces oxidative stress and disease activity in patients with rheumatoid arthritis: An open-label pilot study. Medical Gas Research.
LeBaron, T. W., et al. (2020). 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, Metabolic Syndrome and Obesity.
LibreTexts Chemistry. (n.d.). 15.1: Structure of water.
National Cancer Institute. (n.d.). Oxidative stress. National Institutes of Health.
Sim, M., et al. (2020). Hydrogen-rich water reduces inflammatory responses and prevents apoptosis of peripheral blood cells in healthy adults: A randomized, double-blind, controlled trial. Scientific Reports.
Swarup, S., et al. (2024). Metabolic syndrome. StatPearls.
Timón, R., et al. (2020). Effects of 7-day intake of hydrogen-rich water on physical performance of trained and untrained subjects. Biology of Sport.
