Hydrogen Water Improves Muscle Performance and Reduces Soreness

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 (excerpt)

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…

Read the full abstract via DOI