{"id":56371,"date":"2025-08-06T09:30:39","date_gmt":"2025-08-06T09:30:39","guid":{"rendered":"https:\/\/filtrarte.com\/benefits-of-hydrogen-water-in-sport\/"},"modified":"2026-10-15T10:36:59","modified_gmt":"2026-10-15T10:36:59","slug":"benefits-of-hydrogen-water-in-sport","status":"publish","type":"post","link":"https:\/\/filtrarte.com\/en\/benefits-of-hydrogen-water-in-sport\/","title":{"rendered":"Benefits of Hydrogen Water in Sport"},"content":{"rendered":"\n

Hydration<\/strong> is the act of regulating the right amount of water the body needs at any given moment. Hydration<\/strong> in sport<\/strong> is crucial, since the body is driven to perform at a high level in motor, cardiac, pulmonary and thermal terms, and also cognitively: focus, concentration and decision-making, especially in team sports. Hydration<\/strong> therefore plays a fundamental role in sport<\/strong>, because losing water through sweating can lead to dehydration, which causes symptoms such as tiredness and dizziness, according to MedlinePlus.<\/p>\n\n\n\n

According to the American College of Sports Medicine position stand, the aim of drinking during exercise is to prevent a water loss of more than 2% of body weight, which compromises performance. Because sweating varies greatly from person to person and from sport<\/strong> to sport<\/strong>, fluid replacement before, during and after exercise should be tailored to each case.<\/p>\n\n\n\n

Since the study by Ohsawa and colleagues (2007), which described the selective antioxidant action of molecular hydrogen in cells and in an animal model, hydrogen water<\/strong> (rich in molecular hydrogen) has been researched, including in sport. In athletes, the most studied effects are fatigue, blood lactate and recovery, with results that are still preliminary.<\/p>\n\n\n\n

Benefits of Hydrogen Water for Athletes<\/h2>\n\n\n\n
<\/div>\n\n\n\n

Intense exercise increases oxidative stress<\/em>, that is, the production of oxygen free radicals, and, especially in very intense and sustained training or in untrained people, it can cause inflammation and cellular damage, as described in a review by LeBaron and colleagues (2019). These signals are not only negative: according to the same review, the free radicals and inflammatory molecules produced during exercise also mediate much of its benefit, and taking conventional antioxidants can impair training adaptations.<\/p>\n\n\n\n

Hydrogen water <\/strong>is water rich in molecular hydrogen (H2<\/sub><\/strong>), a gas whose molecule is very small and diffuses rapidly across cell membranes, according to Ohsawa and colleagues. In rats, after water saturated with H2<\/sub> was placed in the stomach, hydrogen was detected in the blood, according to a review by Ohta (2011). Reviews also describe effects of H2<\/sub> on cell signalling (Ostojic, 2015) and, according to LeBaron and colleagues, H2<\/sub> may promote the formation of new mitochondria and the production of ATP, the cells’ “energy”. Even so, the mechanisms behind these effects remain unclear.<\/p>\n\n\n\n

Studies in athletes are still few and have small samples, but some results are promising, especially when hydrogen water<\/strong> is drunk before training. In a trial with 12 healthy men, drinking 600 ml of hydrogen water in the 30 minutes before exercise reduced blood lactate at the highest intensities and lowered the perception of effort, improving ventilatory efficiency (Botek and colleagues, 2019).<\/p>\n\n\n\n

In 16 professional footballers, the last sprints of a repeated series were between 1.9% and 3.4% faster (Botek and colleagues, 2022). A 2024 systematic review with meta-analysis concluded that H2<\/sub> supplementation may improve lower limb explosive power, ease fatigue and speed up lactate clearance, but does not appear to improve aerobic and anaerobic endurance or muscle strength. Another meta-analysis, from 2023, found moderate evidence that H2<\/sub> eases fatigue, without increasing aerobic capacity.<\/p>\n\n\n\n

Hydrogen Water for Post-Workout Recovery<\/h2>\n\n\n\n

During intense exercise, blood lactate, oxidative stress<\/em> and muscle fatigue usually increase. When it comes to recovery, the evidence on hydrogen water<\/strong> is even more limited. In a pilot study with 10 footballers, hydrogen water<\/strong> prevented the rise in lactate during intense exercise and reduced the loss of muscle strength in the early phase, but did not change markers of oxidative injury or blood creatine kinase. A 2024 meta-analysis concluded that H2<\/sub> did not significantly reduce exercise-induced oxidative stress<\/em>, although it increased antioxidant capacity, especially in intermittent exercise. We found no verified studies confirming less muscle pain, faster cardiorespiratory recovery or more restorative sleep with hydrogen water<\/strong>.<\/p>\n\n\n\n

How to Add Hydrogen Water to Your Sports Routine<\/h2>\n\n\n\n

Hydration is essential in sport, and hydrogen water<\/strong> can be one way to achieve it. According to the American College of Sports Medicine, hydration should begin before the activity, when needed with fluids taken at least several hours beforehand; during exercise, the aim is to avoid losses of more than 2% of body weight; and afterwards, to replace what has been lost. Because sweating varies greatly between people, individualised hydration plans are recommended, and weighing yourself before and after training helps to estimate losses. In certain circumstances, drinks containing electrolytes and carbohydrates can offer advantages over plain water during exercise.<\/p>\n\n\n\n

As for hydrogen water<\/strong>, no amount has been set by health authorities. The studies used, for example, 600 ml in the 30 minutes before exercise (Botek and colleagues, 2019) or 2 litres a day for 14 days (Ostojic and Stojanovic, 2014); in the latter trial, with 52 physically active men, hydrogen water slightly increased blood alkalinity and no participant reported troublesome side effects. Hydrogen water<\/strong>, combined with a balanced diet, may be a complement worth considering for anyone who plays sport<\/strong> regularly, bearing in mind that its effects are still being studied.<\/p>\n\n\n\n

Conclusion<\/h2>\n\n\n\n

Molecular hydrogen diffuses easily across cell membranes, and a review on sports medicine considers that it has potential for exercise-induced oxidative stress<\/em> and for improving performance, a hypothesis that still needs to be confirmed in larger studies.<\/p>\n\n\n\n

The available studies suggest that H2<\/sub> may increase antioxidant capacity (Li and colleagues, 2024), reduce lactate and the perception of effort when the water is drunk before exercise (Botek and colleagues, 2019) and ease fatigue (Zhou and colleagues, 2023). In the pilot study by Aoki and colleagues, hydration with hydrogen-rich water before exercise reduced blood lactate and lessened the exercise-induced decline in muscle function. So far, there is no solid evidence that it speeds up recovery from inflammation or muscle pain after training.<\/p>\n\n\n\n

H2<\/sub> is lost over time: according to Ohta (2011), it tends to escape from the water, especially once the container has been opened, so it is best to drink the water soon after it has been prepared and to keep the container full and tightly closed. The review by LeBaron and colleagues describes H2<\/sub> as an emerging ergogenic molecule for athletes, but stresses that more research is needed to confirm these effects. If you play sport<\/strong> regularly, hydrogen water<\/strong> may be an interesting option for your hydration, without replacing proper training, a balanced diet and rest.<\/p>\n\n\n\n

<\/div>\n\n\n\n

References<\/h3>\n\n\n\n
    \n
  • Ohsawa, I., Ishikawa, M., Takahashi, K., Watanabe, M., Nishimaki, K., Yamagata, K., … & Ohta, S. (2007). Hydrogen acts as a therapeutic antioxidant by selectively reducing cytotoxic oxygen radicals.<\/em><\/strong> Nature medicine<\/em>, 13<\/em>(6), 688-694. doi: 10.1038\/nm1577<\/li>\n<\/ul>\n\n\n\n
      \n
    • Ostojic, S. M., & Stojanovic, M. D. (2014). Hydrogen-rich water affected blood alkalinity in physically active men<\/em><\/strong>. Research in Sports Medicine<\/em>, 22<\/em>(1), 49-60. doi: 10.1080\/15438627.2013.852092<\/li>\n<\/ul>\n\n\n\n
        \n
      • Ostojic, S. M. (2015). Molecular hydrogen in sports medicine: new therapeutic perspectives<\/em><\/strong>. International journal of sports medicine<\/em>, 36<\/em>(4), 273-279. doi: 10.1055\/s-0034-1395509<\/li>\n<\/ul>\n\n\n\n
          \n
        • LeBaron, T. W., Laher, I., Kura, B., & Slezak, J. (2019). Hydrogen gas: from clinical medicine to an emerging ergogenic molecule for sports athletes<\/em><\/strong>. Canadian Journal of Physiology and Pharmacology<\/em>, 97<\/em>(9), 797-807. doi: 10.1139\/cjpp-2019-0067<\/li>\n<\/ul>\n\n\n\n
            \n
          • Aoki K, Nakao A, Adachi T, Matsui Y, Miyakawa S. Pilot study: Effects of drinking hydrogen-rich water on muscle fatigue caused by acute exercise in elite athletes.<\/em><\/strong> Med Gas Res. 2012 Jul 12; 2:12. doi: 10.1186\/2045-9912-2-12<\/li>\n<\/ul>\n\n\n\n
              \n
            • Botek M, Krej\u010d\u00ed J, McKune AJ, Sl\u00e1de\u010dkov\u00e1 B, Naumovski N. Hydrogen Rich Water Improved Ventilatory, Perceptual and Lactate Responses to Exercise.<\/em><\/strong> Int J Sports Med. 2019 Dec;40(14):879-885. doi: 10.1055\/a-0991-0268<\/li>\n<\/ul>\n\n\n\n
                \n
              • Botek M, Khanna D, Krej\u010d\u00ed J, Valenta M, McKune A, Sl\u00e1de\u010dkov\u00e1 B, Klime\u0161ov\u00e1 I. Molecular Hydrogen Mitigates Performance Decrement during Repeated Sprints in Professional Soccer Players.<\/em><\/strong> Nutrients. 2022 Jan 25;14(3):508. doi: 10.3390\/nu14030508<\/li>\n<\/ul>\n\n\n\n
                  \n
                • Li Y, Bing R, Liu M, Shang Z, Huang Y, Zhou K, Bao D, Zhou J. Can molecular hydrogen supplementation reduce exercise-induced oxidative stress in healthy adults? A systematic review and meta-analysis<\/em><\/strong>. Front Nutr. 2024 Mar 25;11:1328705. doi: 10.3389\/fnut.2024.1328705<\/li>\n<\/ul>\n\n\n\n
                    \n
                  • Zhou K, Liu M, Wang Y, Liu H, Manor B, Bao D, Zhang L, Zhou J. Effects of molecular hydrogen supplementation on fatigue and aerobic capacity in healthy adults: A systematic review and meta-analysis.<\/em><\/strong> Frontiers in Nutrition<\/em>. 2023;10:1094767. doi: 10.3389\/fnut.2023.1094767<\/li>\n<\/ul>\n\n\n\n
                      \n
                    • Zhou K, Shang Z, Yuan C, Guo Z, Wang Y, Bao D, Zhou J. Can molecular hydrogen supplementation enhance physical performance in healthy adults? A systematic review and meta-analysis.<\/em><\/strong> Frontiers in Nutrition<\/em>. 2024;11:1387657. doi: 10.3389\/fnut.2024.1387657<\/li>\n<\/ul>\n\n\n\n
                        \n
                      • Ohta, S. (2011). Recent progress toward hydrogen medicine: potential of molecular hydrogen for preventive and therapeutic applications<\/em><\/strong>. Current Pharmaceutical Design<\/em>, 17(22), 2241-2252. doi: 10.2174\/138161211797052664<\/li>\n<\/ul>\n\n\n\n
                          \n
                        • American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement.<\/em><\/strong> Medicine & Science in Sports & Exercise<\/em>. 2007;39(2):377-390. doi: 10.1249\/mss.0b013e31802ca597<\/li>\n<\/ul>\n\n\n\n
                            \n
                          • MedlinePlus (U.S. National Library of Medicine). Dehydration<\/em><\/strong>. accessed September 2026. https:\/\/medlineplus.gov\/dehydration.html<\/li>\n<\/ul>\n\n\n\n

                            By the Filtrarte Expert Team<\/em>
                            The information in this article is not intended to recommend any treatment for symptoms or illnesses. Consult your doctor for specialist advice.<\/em><\/p>\n\n\n","protected":false},"excerpt":{"rendered":"

                            Hydration is the act of regulating the right amount of water the body needs at any given moment. 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