When I first looked into hydrogen water, I dismissed it as yet another wellness trend, expensive water marketed by gurus, with limited research to back it up. But recently I was listening to the Modern Wisdom podcast where Chris Williamson and Will Ahmed (the founder of Whoop) were both telling how hydrogen water helps them to get over jet lag faster, and both own hydrogen water bottles.
So I wanted to research recent studies to find out if hydrogen water is that good for us.
What is Hydrogen Water?
If you’re like me and haven’t thought about the periodic table since school, you might be wondering: What exactly is hydrogen water?
Hydrogen water is ordinary water infused with molecular hydrogen gas (H₂). Molecular hydrogen (H₂) is the smallest molecule, which allows it to quickly penetrate through cells. Once inside cells, H₂ acts as a selective antioxidant that neutralizes only the most harmful reactive oxygen species, reducing oxidative stress and inflammation(1).
What Are The Claimed Benefits Of Hydrogen Water?
If you do a quick search online, you will find claims that consuming hydrogen water can potentially improve athletic performance, slow aging, reduce inflammation, boost cognitive function, and enhance metabolic health, to name a few claims. But are they all true and proven by science? A big advocate of Hydrogen water, Gary Breka, claims there are around 1400 published studies about hydrogen water and its benefits. I am not sure where he found this number, but I could find way less. Also, there are not many randomized controlled trials, but some small studies sparked my curiosity. Let’s dive in…
1. Athletic Performance and Recovery
A few studies show that drinking hydrogen water before exercise can mitigate fatigue and help with endurance. (2)
In a crossover randomized study, cyclists who drank Hydrogen water for 7 days improved their aerobic performance and reduced fatigue, while untrained cyclists did not show any improvements. This shows that hydrogen water could speed up recovery.(3)
Other studies with soccer players and sprinters drinking hydrogen water before exercise showed similar results with lower fatigue and significantly lower blood lactate levels after exercise, compared to placebo(4)(5).
But not all studies demonstrated the same results. One study showed that slower runners benefited from hydrogen water, while faster ones did not see much improvement. This might mean that less fit people could benefit more from consuming hydrogen water as it potentially minimizes oxidative stress. (6)
Overall, there are a few promising potential benefits, but we need more studies to be sure..
2.Metabolic and Cardiovascular Health
Hydrogen water may support heart health, diabetes, and metabolic issues, due to its antioxidant and anti-inflammatory effects. Some studies suggest that drinking hydrogen-rich water daily may help lower blood sugar, reduce LDL (‘bad’) cholesterol, and improve long-term glucose control.(7).
It may also reduce inflammation and help manage weight in people with metabolic syndrome. It could also boost antioxidant levels in the body and improve “good” HDL cholesterol, while other studies found it could help lower cholesterol even more in smokers, who tend to have higher oxidative stress. (8)
Hydrogen water might also support blood vessel health, which is important for heart health.
3. Anti-Inflammatory and Antioxidant Effects
One of the key benefits of hydrogen water is its anti-inflammatory and antioxidant effects. By helping to neutralize harmful free radicals and calming inflammation in the body, hydrogen water may reduce oxidative stress and support overall health.
In a study on healthy adults, drinking 1.5 liters of hydrogen water daily for four weeks led to lower inflammation and less cell damage, even reducing stress markers in white blood cells(9).
In an 8-week study, for 49 people undergoing radiation therapy, drinking hydrogen water helped maintain antioxidant levels and prevented a spike in oxidative byproducts. (10)
Hydrogen water may also help with chronic inflammation. In one study with women who had panic disorder, adding 1.5 liters of hydrogen water daily for 12 weeks lowered inflammation markers in the blood by 30–40%, even though anxiety levels didn’t change. They also felt healthier and experienced less pain(11).
4. Cognitive Function and Mental Health
There are studies looking into hydrogen water’s potential benefits for brain health, mood, and cognitive function. The brain is susceptible to oxidative stress; hydrogen’s antioxidant effects might help protect brain cells and support mental well-being.
A pilot study in healthy adults found that drinking hydrogen water for four weeks improved mood and reduced feelings of tension and anxiety.(12) In another small study with people experiencing mild cognitive decline, hydrogen water was linked to better scores on cognitive tests. (13)
Animal studies also show potential brain benefits: in rats with dementia, regular hydrogen water helped preserve memory and even extended lifespan compared to controls, suggesting possible neuroprotective effects. (14)
While it is still too early to claim that hydrogen water can enhance memory or treat neurological conditions, findings on reduced anxiety and improved mood are promising.
5. Anti-Aging and Longevity
Since oxidative stress and inflammation are linked to aging, metabolic issues, and cognitive decline, using hydrogen water may offer a simple way to support long-term health.
While it’s not a “fountain of youth,” research shows some possible benefits for slowing age-related changes. A small trial with adults over 70, drinking hydrogen water daily for six months, found better muscle strength in the legs and reduced feelings of pain, with no side effects. The study also found a slight increase in telomere length (tiny protective caps on our DNA that shorten as we age), indicating that hydrogen water might help slow our cellular aging.(15)
Mice prone to early aging lived longer and maintained better health when given hydrogen water. Other animal research has found that hydrogen water can lower age-related markers like chronic inflammation and advanced glycation end-products, which are linked to aging and health decline. (16)
Hydrogen water could be used not only for drinking but also for bathing the skin to improve wrinkles and blemishes. A small study in Japan shows noticeable results on older adults, with a significant reduction of wrinkles and blemishes even after 11 days of using warm hydrogen water (17).
How Much Hydrogen Water Do You Need To Consume To See The Benefits?
Quantity. Research shows that you need around 1.5 to 2 liters per day of hydrogen water to see the benefits, as lower amounts may not have the same effects. Most clinical studies used hydrogen-rich water containing 0.5–1.6 parts per million (ppm) of dissolved H₂.
Timing. Hydrogen molecules are very small and they “escape” over time, so you need to consume it as soon as you can.
For athletic purposes, you should consume hydrogen water half an hour before your exercise to see the best results.
For general wellness or chronic conditions, it is best to spread it during the day, so drinking it like you would normal water.
How To Make Hydrogen Water?
Hydrogen Water bottles. There are many options for electrolysis (electrolysis can split water to produce hydrogen gas, which dissolves into the remaining water), bottles, and hydrogen-infusing machines that can produce hydrogen water on demand. Typical portable hydrogen water generators can generate ~0.8 to 1.5 ppm of hydrogen, but some can even go up to 8ppm.
The challenge is to know if the bottle produces the ppm it promises. You can test the water with redox meters, and check the reviews of other users who have checked the hydrogen levels.
Another way to make hydrogen water is with hydrogen tablets. They can produce even higher doses of 5–10 ppm in a small glass, but the water needs to be drunk straight away as hydrogen evaporates quickly once the reaction stops.
You can also buy premade and sealed hydrogen water drinks in cans and pouches. One thing to note, that you need to drink them as soon as you open them and avoid premade drinks in plastic bottles as hydrogen molecules can penetrate plastic and “escape”.
Is Hydrogen Water Safe?
Hydrogen water is considered safe and isn’t known to pose health risks, even in high doses over a long period of time.
The biggest issue with hydrogen water at the moment is because hydrogen water is sold as a beverage or dietary supplement, it is not required to undergo rigorous testing. Some companies have aggressive marketing with many claims that have not been proven yet, and no health organizations have approved hydrogen water for any health benefits. So, if you do want to invest in a hydrogen water bottle, remember that while hydrogen water is safe, it is not a miracle drink that can heal your body or make you younger.
Conclusion
Potential Benefits (based on small studies):
- Reduced oxidative stress and inflammation
- Improved recovery in some athletes
- Possible benefits for blood sugar and cholesterol
- May improve mood and cognitive function
- Potential anti-aging effects
But remember: results are modest, and evidence is still limited.
While many small studies show promising outcomes, we still lack large, long-term trials to confirm these effects. Dosage, quality, and consistency also matter if you want to see results. If you think you could benefit from hydrogen water, I think it’s a great way to experiment, and it also helps you drink more water. But like with any supplements or regimes, hydrogen water is not a miracle and does not replace, but could help support a healthy lifestyle.
I don’t know about you, but I’m tempted to try a hydrogen water bottle, if only to see if there’s something to the hype.
Have you tried hydrogen water? Seen any results? Comment below. If you want to get a bottle but don’t know what is best for your needs, check out: The Best Hydrogen Water Bottles You Can Buy In 2025
Please Note: This post is for informational purposes only and is based on research. It’s not medical advice. It’s always best to consult a healthcare professional with health concerns. Enjoy reading!
References
1.Dhillon G, Buddhavarapu V, Grewal H, Sharma P, Verma RK, Munjal R, Devadoss R, Kashyap R. Hydrogen Water: Extra Healthy or a Hoax?-A Systematic Review. Int J Mol Sci. 2024 Jan 12;25(2):973. doi: 10.3390/ijms25020973. PMID: 38256045; PMCID: PMC10816294. https://pmc.ncbi.nlm.nih.gov/articles/PMC10816294/
2. Mikami T., Tano K., Lee H., Lee H., Park J., Ohta F., LeBaron T.W., Ohta S. Drinking hydrogen water enhances endurance and relieves psychometric fatigue: A randomized, double-blind, placebo-controlled study (1) Can. J. Physiol. Pharmacol. 2019;97:857–862. doi: 10.1139/cjpp-2019-0059.https://pubmed.ncbi.nlm.nih.gov/31251888/
3. Timón R., Olcina G., González-Custodio A., Camacho-Cardenosa M., Camacho-Cardenosa A., Martínez Guardado I. Effects of 7-day intake of hydrogen-rich water on physical performance of trained and untrained subjects. Biol. Sport. 2021;38:269–275. doi: 10.5114/biolsport.2020.98625. https://pubmed.ncbi.nlm.nih.gov/34079172/
4. 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. Med Gas Res. 2012 Jul 12;2:12. doi: 10.1186/2045-9912-2-12. PMID: 22520831; PMCID: PMC3395574.https://pmc.ncbi.nlm.nih.gov/articles/PMC3395574/
5. Botek M., Khanna D., Krejčí J., Valenta M., McKune A., Sládečková B., Klimešová I. Molecular Hydrogen Mitigates Performance Decrement during Repeated Sprints in Professional Soccer Players. Nutrients. 2022;14:508. doi: 10.3390/nu14030508.https://pubmed.ncbi.nlm.nih.gov/35276867/
6. Botek M, Krejčí J, McKune AJ, Sládečková B. Hydrogen-Rich Water Supplementation and Up-Hill Running Performance: Effect of Athlete Performance Level. Int J Sports Physiol Perform. 2020 Feb 10;15(8):1193-1196. doi: 10.1123/ijspp.2019-0507. PMID: 32045879.https://pubmed.ncbi.nlm.nih.gov/32045879/
7.LeBaron T.W., Kura B., Kalocayova B., Tribulova N., Slezak J. A New Approach for the Prevention and Treatment of Cardiovascular Disorders. Molecular Hydrogen Significantly Reduces the Effects of Oxidative Stress. Molecules. 2019;24:2076. doi: 10.3390/molecules24112076. https://pubmed.ncbi.nlm.nih.gov/31159153/
8. Song G., Li M., Sang H., Zhang L., Li X., Yao S., Yu Y., Zong C., Xue Y., Qin S. Hydrogen-rich water decreases serum LDL-cholesterol levels and improves HDL function in patients with potential metabolic syndrome. J. Lipid Res. 2013;54:1884–1893. doi: 10.1194/jlr.M036640. https://pubmed.ncbi.nlm.nih.gov/23610159/
9. Sim, M., Kim, CS., Shon, WJ. et al. Hydrogen-rich water reduces inflammatory responses and prevents apoptosis of peripheral blood cells in healthy adults: a randomized, double-blind, controlled trial. Sci Rep 10, 12130 (2020). https://doi.org/10.1038/s41598-020-68930-2
10. Kang KM, Kang YN, Choi IB, Gu Y, Kawamura T, Toyoda Y, Nakao A. Effects of drinking hydrogen-rich water on the quality of life of patients treated with radiotherapy for liver tumors. Med Gas Res. 2011 Jun 7;1(1):11. doi: 10.1186/2045-9912-1-11. PMID: 22146004; PMCID: PMC3231938.https://pmc.ncbi.nlm.nih.gov/articles/PMC3231938/
11. Fernández-Serrano A.B., Moya-Faz F.J., Giner Alegría C.A., Fernández Rodríguez J.C., Soriano Guilabert J.F., Del Toro Mellado M. Effects of hydrogen water and psychological treatment in a sample of women with panic disorder: A randomized and controlled clinical trial. Health Psychol. Res. 2022;10:35468. doi: 10.52965/001c.35468. https://pubmed.ncbi.nlm.nih.gov/35774917/
12.Mizuno K., Sasaki A.T., Ebisu K., Tajima K., Kajimoto O., Nojima J., Kuratsune H., Hori H., Watanabe Y. Hydrogen-rich water for improvements of mood, anxiety, and autonomic nerve function in daily life. Med. Gas Res. 2017;7:247–255. doi: 10.4103/2045-9912.222448.https://pubmed.ncbi.nlm.nih.gov/29497485/
14. Fu Z, Zhang J, Zhang Y. Role of Molecular Hydrogen in Ageing and Ageing-Related Diseases. Oxid Med Cell Longev. 2022 Mar 18;2022:2249749. doi: 10.1155/2022/2249749. PMID: 35340218; PMCID: PMC8956398.https://pmc.ncbi.nlm.nih.gov/articles/PMC8956398/
15. Zanini, D.; Todorovic, N.; Korovljev, D.; Stajer, V.; Ostojic, J.; Purac, J.; Kojic, D.; Vukasinovic, E.; Djordjievski, S.; Sopic, M.; et al. The effects of 6-month hydrogen-rich water intake on molecular and phenotypic biomarkers of aging in older adults aged 70 years and over: A randomized controlled pilot trial. Exp. Gerontol. 2021, 155, 111574.https://doi.org/10.1016/j.exger.2021.111574
16. Li J., Wang C., Zhang J. H., Cai J. M., Cao Y. P., Sun X. J. Hydrogen-rich saline improves memory function in a rat model of amyloid-beta-induced Alzheimer’s disease by reduction of oxidative stress. Brain Research . 2010;1328:152–161. doi: 10.1016/j.brainres.2010.02.046. https://pubmed.ncbi.nlm.nih.gov/20171955/
17. Tanaka, Y.; Miwa, N. Repetitive Bathing and Skin Poultice with Hydrogen-Rich Water Improve Wrinkles and Blotches Together with Modulation of Skin Oiliness and Moisture. Hydrogen 2022, 3, 161-178. https://doi.org/10.3390/hydrogen3020011
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
