Health Benefits of Hydrogen Water What You Need to Know

Hydrogen water is regular water with additional hydrogen infused into it. It’s gaining popularity and is often sold in stylish packaging, unlike standard plastic bottles. It’s available in various forms, including tablets to dissolve in water or pitchers that add hydrogen at the press of a button. Terms like “hydrogen-rich” or “hydrogen-infused” are commonly used to describe these products.

Regular water already contains hydrogen (H2O), but the idea behind hydrogen water is that the extra hydrogen is more accessible to our cells and acts as an antioxidant.

Claims and Scientific Evidence

Hydrogen water is claimed to offer numerous health benefits, from aiding weight loss to boosting energy and reducing inflammation. However, many of these claims are not supported by solid scientific evidence.

Athletic Performance

One potential benefit of hydrogen water is improved athletic performance, possibly due to its antioxidant properties that counteract the increase in reactive oxygen species (ROS), which cause cellular damage and fatigue during exercise.

Research Findings

• A study found that drinking hydrogen water before workouts improved endurance and reduced fatigue.
• Another study indicated that a week-long consumption of hydrogen water improved cycling performance in trained cyclists but not in untrained ones.
• A small study with eight participants showed that two weeks of hydrogen water intake enhanced cycling sprint performance more than a placebo.
• Conversely, a 2020 study found no significant improvement in uphill running performance from drinking hydrogen water.

Reducing Inflammation

Given its antioxidant nature, hydrogen water may help reduce inflammation. Chronic inflammation is linked to diseases like diabetes, cardiovascular issues, arthritis, and allergies. Reducing inflammation can be crucial in preventing and managing these conditions.

Research Findings

• A 2020 study demonstrated that participants who drank 1.5 liters of hydrogen water daily for four weeks had greater antioxidant capacity and reduced inflammatory responses compared to those drinking regular water.
• Another study reported improvements in inflammation markers in participants with metabolic syndrome after 24 weeks of hydrogen water consumption.

Improving Metabolic Health

Metabolic syndrome is diagnosed when a person has at least three of the following symptoms: high blood pressure, high blood sugar, high triglycerides, low HDL cholesterol, and a large waist circumference. This syndrome increases the risk of heart disease, diabetes, and stroke.

Research Findings

• A 2020 study observed that hydrogen water improved markers of metabolic health, such as glucose and fatty acid metabolism and inflammation, after 24 weeks of high-concentration hydrogen water intake. The authors suggested it could be a useful supplementary therapy but not a replacement for conventional treatments.

Nutritional Facts of Hydrogen Water

Hydrogen water, like regular water, contains no calories, proteins, fats, or carbohydrates. Depending on the source and manufacturer, it might have trace amounts of vitamins and minerals, such as magnesium, potassium, zinc, calcium, sodium, vitamin A, fluoride, and iron. The primary nutritional benefit of hydrogen water is hydration without added sugars.

The Dietary Reference Intakes recommend that adult men consume 3.7 liters of water daily (including water from food), with about 3 liters from beverages. For women, the recommendation is 2.7 liters daily, with about 2.2 liters from beverages. However, individual water needs vary based on factors like activity level, climate, and breastfeeding status.

Risks of Drinking Hydrogen Water

Research has not identified significant risks associated with hydrogen water consumption. The primary concern is its high cost compared to regular water. A dozen bottles can cost over $50, and hydrogen-infusing pitchers range from $150 to over $1,000. For those with limited disposable income, this could be a financial burden without strong evidence supporting its benefits.

Tips for Consuming Hydrogen Water

Hydrogen water can be consumed like regular water, but it requires special storage considerations. Since hydrogen is a tiny molecule, it’s best stored in aluminum or glass containers to prevent the hydrogen from escaping. Sealed bottles or pouches of hydrogen water can be stored for years, but once opened, they should be consumed within a few hours to retain the hydrogen benefits

summary

While hydrogen water shows potential in improving athletic performance, reducing inflammation, and enhancing metabolic health, more research is needed to confirm these benefits. As it stands, hydrogen water provides hydration without added sugars, and while it’s generally safe to consume, its high cost may not be justified by current scientific evidence

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