Highlights
- Hydrogen-rich water reduced lactate levels during and immediately after exercise
- Participants demonstrated improved muscular endurance performance
- Muscle soreness 24 hours after training was significantly lower
- No intervention-related adverse effects were reported
Study Design
Researchers investigated the effects of acute hydrogen-rich water intake on physiological, perceptual, and performance responses during a resistance training session. The randomized, double-blind, placebo-controlled crossover trial included 12 physically active men.
Participants consumed a total of 1,260 mL of hydrogen-rich water (0.9 ppm H₂) before, during, and after exercise. The protocol included squats, knee extension and flexion exercises, and weighted lunges performed at moderate-to-high intensity.
What Did They Find?
Reduced Lactate Response
Blood lactate concentrations were significantly lower during exercise and immediately after the training session compared with placebo.
Improved Muscular Endurance
Participants completed all lunge sets faster when consuming hydrogen-rich water, suggesting enhanced muscular endurance under fatigue conditions.
Reduced Delayed-Onset Muscle Soreness
Twenty-four hours after exercise, perceived muscle soreness was significantly lower following hydrogen-rich water consumption.
Why It Matters
Intense resistance exercise increases metabolic stress and muscular fatigue. The authors suggest that molecular hydrogen may support exercise performance and recovery through mechanisms related to redox balance, mitochondrial function, and physiological stress adaptation.
Although no significant improvements were observed in explosive power or certain markers of muscle damage, the findings support the potential role of hydrogen-rich water as a hydration strategy for physically active individuals engaged in resistance training.
The investigators concluded that acute hydrogen-rich water intake improved muscular endurance, reduced lactate accumulation, and alleviated delayed-onset muscle soreness following heavy resistance exercise.
Reference: Botek M, Krejčí J, McKune A, Valenta M, 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. 2022;36(10):2792-2799. doi:10.1519/JSC.0000000000003979
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