Does hydrogen water help reduce exercise fatigue?

Yes, this meta-analysis found that hydrogen water significantly reduces perceived exertion and blood lactate levels during exercise. The effects were most pronounced in certain populations and exercise types.

Can hydrogen water improve athletic performance?

No, this study found that hydrogen supplementation does not improve VO2max, VO2peak, or endurance performance measures. The benefits appear limited to fatigue reduction rather than performance enhancement.

How does molecular hydrogen reduce exercise fatigue?

Hydrogen acts as an antioxidant, neutralizing harmful reactive oxygen species produced during intense exercise. This may reduce cellular stress and the subjective feeling of fatigue without improving actual fitness capacity.

Who benefits most from hydrogen water for exercise?

The study found that effects varied based on training status, intervention duration, and exercise type. Both trained and untrained individuals showed fatigue reduction, but responses differed between groups.

Is hydrogen water safe for athletes and active people?

The studies analyzed healthy adults without reporting significant adverse effects. However, individual responses may vary and consulting healthcare providers is recommended before starting any supplementation.

Hydrogen Water Reduces Exercise Fatigue But Doesn't Boost Performance

Authors: Kaixiang Zhou, Meng Liu, Yubo Wang, Haoyang Liu, Brad Manor, Dapeng Bao, Luyu Zhang, Junhong Zhou
Journal: Frontiers in Nutrition
Year: 2023
DOI: 10.3389/fnut.2023.1094767
Study Type: clinical
Peer Reviewed: Yes
Country: China
Health Condition: Exercise-Induced Fatigue
Body System: Muscular

TL;DR

Scientists looked at whether drinking molecular hydrogen (H2) helps athletes feel less tired and perform better. They found that H2 does help people feel less exhausted during tough workouts, but it doesn't actually make them run faster, last longer, or improve their oxygen levels—so it only helps you *feel* better, not *do* better.

Key Finding

Molecular hydrogen supplementation produces small but statistically significant reductions in perceived exercise fatigue and blood lactate levels, but does not improve aerobic capacity or endurance performance in healthy adults.

Summary

Researchers analyzed 19 studies involving 402 healthy adults to see whether molecular hydrogen (H2) supplementation could reduce exercise fatigue and improve aerobic fitness. They found that H2 modestly reduced how hard exercise felt and lowered blood lactate (a marker of muscle fatigue), but it did not improve maximum oxygen uptake or endurance performance. The effects on fatigue varied depending on whether people were trained athletes, how long they took H2, and what type of exercise they did.

Practical Takeaway

Early evidence suggests H2 may help reduce the sensation of fatigue during exercise, though this benefit appears modest and may depend on training level and exercise type. However, H2 does not appear to enhance aerobic fitness or athletic performance itself. More research is needed to determine which people might benefit most and whether these fatigue-reduction effects translate to real-world benefits.

Abstract

Background: Fatigue is oftentimes induced by high-intensity exercise potentially via the exceeded amount of reactive oxygen species, leading to diminished functions (e.g., aerobic capacity) and increased risk of injuries. Studies indicate that molecular hydrogen (H2), with antioxidant and anti-inflammatory properties, may be a promising strategy to alleviate fatigue and improve aerobic capacity. However, such effects have not been comprehensively characterized. Objective: To systematically assess the effects of in taking H2 on fatigue and aerobic capacity in healthy adults. Methods: The search was conducted in August 2022 in five databases. Studies with randomized controlled or crossover designs that investigated the rating of perceived exertion (RPE), maximal oxygen uptake (VO2max), peak oxygen uptake (VO2peak), and endurance performance were selected. The data (mean ± standard deviation and sample size) were extracted from the included studies and were converted into the standardized mean difference (SMD). Random-effects meta-analyses were performed. Subgroup analysis was used to analyze potential sources of heterogeneity due to intervention period, training status, and type of exercise. Results: Seventeen publications (19 studies) consisting of 402 participants were included. The pooled effect sizes of H2 on RPE (SMDpooled = -0.38, 95%CI -0.65 to -0.11, p = 0.006, I 2 = 33.6%, p = 0.149) and blood lactate (SMDpooled = -0.42, 95% CI -0.72 to -0.12, p = 0.006, I 2 = 35.6%, p = 0.114) were small yet significant with low heterogeneity. The pooled effect sizes of H2 on VO2max and VO2peak (SMDpooled = 0.09, 95% CI -0.10 to 0.29, p = 0.333, I 2 = 0%, p = 0.998) and endurance performance (SMDpooled = 0.01, 95% CI -0.23 to 0.25, p = 0.946, I 2 = 0%, p > 0.999) were not significant and trivial without heterogeneity. Subgroup analysis revealed that the effects of H2 on fatigue were impacted significantly by the training status (i.e., untrained and trained), period of H2 implementation, and exercise types (i.e., continuous and intermittent exercises). Conclusions: This meta-analysis provides moderate evidence that H2 supplementation alleviates fatigue but does not enhance aerobic capacity in healthy adults. Systematic review registration: www.crd.york.ac.uk/PROSPERO/, identifier: CRD42022351559.