Hydrogen Water Improves Muscle Performance and Reduces Soreness
- Authors
- Michal Botek, Jakub Krejčí, Andrew McKune, Michal Valenta, Barbora Sládečková
- Journal
- Journal of Strength & Conditioning Research
- Year
- 2021
- DOI
- 10.1519/JSC.0000000000003979
- Study Type
- Human
- Outcome
- Positive
- Peer Reviewed
- Yes
- Country
- Czech Republic
- Health Condition
- Delayed Onset Muscle Soreness
- Body System
- Musculoskeletal
TL;DR
Drinking hydrogen-rich water helps improve muscle performance, reduces muscle burn, and lessens muscle pain after weight training.
Key Finding
Young men who consumed hydrogen-rich water before resistance training completed exercises faster, showed reduced lactate buildup during and after exercise, and experienced significantly less muscle soreness 24 hours later compared to placebo.
Summary
This study tested whether drinking hydrogen-rich water (water infused with hydrogen gas) could improve muscle performance and reduce soreness after weightlifting. Twelve young men performed resistance exercises on two separate occasions—once after drinking hydrogen-rich water and once after drinking a placebo (inactive substance). The hydrogen-rich water group completed exercises faster, had lower lactate levels (a chemical that builds up during intense exercise), and reported less muscle soreness 24 hours after training.
Practical Takeaway
This small study in young men suggests hydrogen-rich water may support exercise performance and recovery, but the findings are limited to a single acute dose in a young, healthy population. Larger studies are needed to determine whether these benefits apply to other age groups, fitness levels, and whether repeated use over time produces similar results.
Abstract
Abstract Botek, M, Krejčí, J, McKune, A, Valenta, M, and Sládečková, B. Hydrogen rich water consumption positively affects muscle performance, lactate response, and alleviates delayed onset of muscle soreness after resistance training. J Strength Cond Res 36(10): 2792–2799, 2022—Positive outcomes of hydrogen rich water (HRW) supplementation on endurance performance have been shown, but the effects of HRW in resistance training are unclear. The aim of this study was to assess the effects of 1,260 ml of HRW intake on physiological, perceptual, and performance responses to a resistance training and after 24 hours of recovery. This randomized, double-blinded placebo-controlled cross-over study included 12 men aged 23.8 ± 1.9 years. Subjects performed a half squat, knee flexion, and extension exercises with the load set at 70% of 1 repetition maximum for 3 sets (10 reps/set). Lunges were performed with a load of 30% of body mass for 3 sets (20 reps/set). Time of each set, lactate, and ratings of perceived exertion were assessed mid-way through exercise and immediately after the exercise. Creatine kinase, muscle soreness visual analog scale ratings, countermovement jump, and heart rate variability were evaluated before the training and at 30 minutes, 6, and 24 hours of recovery. Lunges were performed faster with HRW compared with placebo (p < 0.001). Hydrogen rich water reduced lactate at mid-way and immediately after the exercise (HRW: 5.3 ± 2.1 and 5.1 ± 2.2, placebo: 6.5 ± 1.8 and 6.3 ± 2.2 mmol·L−1, p ≤ 0.008). Visual analog scale ratings were significantly lower with HRW (26 ± 11 vs. 41 ± 20 mm, p = 0.002) after 24 hours of recovery. In conclusion, an acute intermittent HRW hydration improved muscle function, reduced the lactate response, and alleviated delayed onset of muscle soreness.