Unlocking Athletic Potential: A Comprehensive Review of Molecular Hydrogen's Impact on Exercise Performance

**Hydrogen Water: Is It Truly Beneficial or Just a Fad?—A Systematic Review**

Hydrogen-rich water (HRW) has gained attention as an innovative option in the health and wellness sector. It is thought to possess therapeutic antioxidant properties that can help neutralize harmful free radicals in the body. Additionally, HRW has demonstrated potential in reducing damage caused by oxidative stress through its anti-inflammatory and anti-apoptotic mechanisms. Our goal is to conduct a systematic review to assess the possible advantages of hydrogen-rich water. The review protocol has been submitted to PROSPERO. Following our initial search criteria, two independent reviewers evaluated the articles, resulting in the inclusion of 25 studies in the systematic review. The potential health benefits of hydrogen-rich water, which encompass areas such as exercise performance, physical endurance, liver health, cardiovascular conditions, mental well-being, oxidative stress, and anti-aging research, are increasingly attracting interest and ongoing investigation. While initial findings from clinical trials and studies are promising, further research with larger sample sizes and more robust methodologies is essential to validate these results. It is also important for current research to clarify the mechanisms that may underlie the potential benefits of hydrogen-rich water. Continued scientific inquiry will offer valuable insights into the role of hydrogen-rich water as a complementary therapeutic option in the future.

**1. Introduction**

Hydrogen water, often referred to as hydrogen-rich or hydrogenated water, is essentially regular water infused with molecular hydrogen gas (H2). This infusion process involves dissolving molecular hydrogen gas into water under high pressure, creating a supersaturated solution. Due to the small size of hydrogen molecules, they can easily permeate the water and remain dissolved for a considerable period. Recently, hydrogen-rich water has attracted considerable interest as a potential health-enhancing beverage. Over the past few decades, various studies involving both animals and humans have explored the effects of molecular hydrogen-enhanced water, revealing its antioxidant, anti-inflammatory, and anti-apoptotic properties. While research into the benefits of hydrogen-rich water is ongoing, there is still much to learn.

In recent years, hydrogen-rich water has emerged as a popular trend within the global health and wellness market, prompting further investigation into its potential advantages. A randomized, double-blind, controlled trial demonstrated that hydrogen-rich water could mitigate inflammatory responses in adults, thereby enhancing antioxidant capacity among healthy individuals. Participants consumed either 1.5 liters per day of hydrogen-rich water or plain water, and flow cytometry analysis of various immune cell types (CD4+, CD8+, CD11+, CD14+, and CD20+) yielded noteworthy findings. Specifically, a reduction in the frequency of CD14+ cells was observed in the hydrogen-rich water group. The therapeutic potential of hydrogen has been assessed in various conditions, including cardiac fibrosis, neurological disorders, liver injury, radiation-induced ailments, diabetes, and more. Through this systematic review, we aim to consolidate current research findings regarding the effects of molecular hydrogen-enhanced water, particularly its anti-inflammatory, antioxidant, and anti-apoptotic benefits.

**2. Materials and Methods**

The initial search terms utilized in our study included "hydrogenated water," "hydrogen water," "hydrogen-rich water," "molecular hydrogen," "antioxidant," "anti-inflammatory," "anti-apoptotic," "fatigue," "oxidative stress," and "cytoprotective." This search conducted on PubMed resulted in a total of 590 articles. We then removed duplicate entries and studies involving animals. Articles with titles that did not pertain to our topic were also excluded. Following a review of the abstracts by two blinded investigators (RD and RM), we identified 30 articles for final consideration. Our inclusion criteria focused on human studies involving hydrogen-rich water, along with comparison groups or relevant clinical or pathophysiological data from cohort studies, case-control studies, clinical trials, or observational studies. We opted to exclude opinion pieces, editorials, and book chapters from this systematic review. Additionally, we did not include findings related to the therapeutic effects of hydrogen gas inhalation or the injection of hydrogen-rich saline, focusing solely on studies concerning hydrogen-rich water.

**2.1. Health Benefits of Hydrogen-Rich Water in Conjunction with Physical Exercise**

Engaging in physical activity offers a multitude of benefits for mental, emotional, and physical well-being. Research has explored the impact of exercise on mental health, and some proponents of hydrogen-rich water suggest that it may enhance the health benefits associated with physical activity, particularly in terms of performance and recovery. While the existing data is still limited and not entirely conclusive, there are promising findings worth noting.

During exercise, the body can produce increased levels of reactive oxygen species, which may lead to tissue damage and fatigue. As a result, individuals often experience feelings of exhaustion over time. Studies indicate that consuming hydrogen-rich water prior to exercise may help alleviate fatigue and improve endurance. For instance, a study involving cyclists revealed that a week-long intake of nano-bubble hydrogen-rich water enhanced the anaerobic performance of trained cyclists compared to their untrained counterparts. Additionally, it was found that pre-workout hydrogen-rich water consumption led to lower blood lactic acid levels during high-intensity exercise and improved ventilatory efficiency. The trend of using hydrogen-rich water before workouts is gaining popularity, as other studies have also reported reductions in fatigue and enhanced endurance during repeated sprints.

However, not all research has yielded positive outcomes. A randomized, double-blind, placebo-controlled crossover study conducted by Botek et al. found ambiguous effects of hydrogen-rich water on fatigue. Participants were divided into groups receiving either a placebo or hydrogen-rich water. Interestingly, the impact of hydrogen-rich water on race times was unclear, and it had minimal effects on heart rate. While the slowest runners experienced a 1.3% improvement in endurance with pre-race hydration using 1680 mL of hydrogen-rich water, the fastest runners showed a slight decline of 0.8%. Additionally, the slowest runners exhibited a 3.8% improvement in race heart rate alongside enhanced performance, whereas the changes in the fastest runners were less definitive.

Training and competition are integral to athletes' lives, and oxidative stress plays a significant role in inflammation. A study involving female juvenile soccer players in Suzhou, China, examined the effects of hydrogen-rich water over two months. The treatment group showed notable changes in serum levels of malondialdehyde, interleukin-1, interleukin-6, and tumor necrosis factor-α (TNF-α), along with increased serum superoxide dismutase and total antioxidant capacity. After eight weeks, the hydrogen-rich water group experienced a decrease in serum malondialdehyde levels, while interleukin-1 levels increased. Similar trends were observed for interleukin-6 and TNF-α levels, indicating potential benefits from hydrogen-rich water consumption.

Research has highlighted the antioxidant, anti-apoptotic, cytoprotective, and anti-inflammatory properties of hydrogen at the cellular level. Consequently, hydrogen-rich water may hold promise for the treatment of various diseases, including cardiovascular and neurodegenerative conditions.

In summary, hydrogen-rich water has the potential to enhance recovery from exercise-induced acidosis, boost energy levels, and improve muscular performance in athletes.

**2.2. The Effects of Hydrogen-Rich Water on Oxidative Stress**

Oxidative stress is widely recognized as a significant contributor to various lifestyle-related diseases, the aging process, and even cancer. As we breathe and utilize oxygen, our bodies naturally produce reactive oxygen species. Hydrogen has been shown to effectively combat oxidative stress and offers additional benefits, including anti-inflammatory and anti-allergy properties. By mitigating oxidative damage between biological molecules and hydroxyl radicals, hydrogen helps to reduce injuries to both cellular and mitochondrial structures. Notably, hydrogen exhibits no cytotoxic effects, even at elevated concentrations. Furthermore, in the context of mixed deep diving gas, high concentrations of hydrogen gas are utilized for inhalation to help prevent arterial gas embolism and mitigate the risk of decompression sickness.

**2.3. The Influence of Hydrogen-Rich Water on Cardiovascular Health**

The effects of molecular hydrogen on cardiovascular health are quite intriguing. Molecular hydrogen plays a role in regulating signal transduction and gene expression, which helps to suppress pro-inflammatory cytokines and reduce the production of reactive oxygen species. Additionally, it activates the nuclear factor erythroid 2-related factor 2 (Nrf2) antioxidant transcription factor. While hydrogen exhibits antioxidant, anti-inflammatory, and anti-apoptotic properties, the precise mechanisms behind these effects remain unclear. Some evidence suggests that the mild hormetic-like effects of hydrogen may contribute to these benefits, but further research is necessary.

Hydrogen-rich water has shown promise in managing hyperlipidemia. In a study involving 20 participants (10 smokers and 10 non-smokers) who consumed hydrogen-rich water for 10 weeks, total cholesterol levels decreased from 6.42 mM to 5.47 mM (p < 0.01), while LDL levels fell from 3.96 mM to 3.24 mM (p < 0.05). Notably, smokers experienced more significant benefits than non-smokers, and there was no observed effect on HDL-C levels. In smokers, serum triglyceride levels decreased from 2.93 mM to 2.3 mM, whereas non-smokers saw an increase from 1.49 mM to 1.67 mM.

Moreover, hydrogen-rich water may help lower LDL-C and apoB levels while enhancing HDL function, potentially playing a role in preventing metabolic syndrome. In another study involving 20 participants over 8 weeks, individuals with potential metabolic syndrome consumed 1.5–2 L of hydrogen-rich water. Results showed a 39% increase in antioxidant superoxide dismutase (SOD) (p < 0.05) and a 43% reduction in urinary thiobarbituric acid (TBARS) (p < 0.05), along with an 8% increase in HDL cholesterol. Fasting glucose levels remained unchanged.

A randomized, double-blind, placebo-controlled trial with 60 individuals diagnosed with metabolic syndrome yielded promising outcomes. After a one-week observation period, participants were assigned to receive either high-concentration hydrogen-rich water (>5.5 millimoles of H2 per day) or a placebo. Those consuming hydrogen-rich water experienced reductions in blood glucose and cholesterol levels, improvements in serum hemoglobin A1c, and enhancements in inflammatory biomarkers (p < 0.05). Additionally, there were positive changes in waist-to-hip ratio and body mass index.

Furthermore, in patients with unstable angina, the addition of hydrogen-rich water to standard medications was associated with symptom relief (60% vs. 90%, χ2 = 4.800, p < 0.05). The hydrogen-rich water group also demonstrated lower levels of total cholesterol (35% vs. 15%), apoB (40% vs. 15%), and LDL-C (40% vs. 20%) compared to the control group. Additionally, hydrogen-rich water has been shown to enhance endothelial function in arteries, contributing to improved cardiovascular health. The reactive hyperemia index (RHI), measured using peripheral arterial tonometry (PAT), improved by 25.4% (p < 0.05) after just two weeks of hydrogen-rich water consumption.

**2.6. The Positive Impact of Hydrogen-Rich Water on Mental Health**

Mental health is an increasingly important topic in our contemporary society, especially in the aftermath of the COVID-19 pandemic. The pandemic has significantly affected mental well-being, leading to heightened levels of depression, anxiety, and stress across various populations. Research indicates that individuals who consumed hydrogen-rich water for a duration of four weeks experienced notable improvements in mood and anxiety levels.

Additionally, a fascinating study focused on women diagnosed with panic disorder. In this study, one group received psychological treatment along with a placebo, while another group received the same psychological treatment in conjunction with 1500 mL of hydrogen-rich water daily for three months. Although the results did not reveal a significant difference between the two groups, it is noteworthy that the group consuming hydrogen-rich water exhibited a marked reduction in pro-inflammatory cytokines (specifically IL-6, IL-1β, IL-12, and TNF-α) compared to the control group. For instance, levels of IL-1β decreased from 94.1 to 65.5, IL-12 from 75.75 to 54.5, IL-6 from 72.3 to 51.67, and TNF-α from 74.5 to 49.25, all with a significance level of p < 0.05. These findings suggest that hydrogen-rich water may contribute to enhanced physical health and reduced bodily discomfort.

**2.7. Benefits of Hydrogen-Rich Water on Liver Function**

Hydrogen-rich water has been shown to reduce oxidative stress, prompting a study involving patients with chronic hepatitis B, a significant global health concern that can pose serious risks. Participants in the study were given hydrogen-rich water (1200–1800 mL/day, administered twice daily), which resulted in improved liver function and a reduction in HBV DNA levels. Additionally, this treatment contributed to decreased oxidative stress among those with chronic hepatitis B.

Non-alcoholic fatty liver disease (NAFLD) affects approximately 25% of the population and can lead to liver dysfunction due to factors such as inflammation, oxidative stress, and abnormal cellular signaling. Research indicates that hydrogen-rich water may offer beneficial effects for individuals with NAFLD. In a randomized, double-blind, placebo-controlled study involving thirty participants over an 8-week period, those receiving hydrogen-rich water experienced a reduction in body mass index and weight (approximately 1 kg). Given the challenges in treating NAFLD, several studies have explored the potential advantages of hydrogen-rich water for this condition. Findings suggest that hydrogen-rich water may help decrease fat accumulation in the liver and could serve as a complementary treatment for mild to moderate NAFLD.

**2.8. The Impact of Hydrogen-Rich Water on Aging**

Age is a significant risk factor for various cardiovascular diseases, neurodegenerative disorders, and even cancer. In light of the recent interest in hydrogen-rich water, a study was conducted to evaluate its effects on individuals over the age of 70 and its potential influence on the aging process. The findings indicated that consuming hydrogen-rich water for a duration of six months was safe and positively impacted several aging-related factors, including pain management, metabolic functions in the brain, and lower extremity strength. Additionally, another study suggested that hydrogen may exert anti-aging effects through the Nrf2 pathway in vascular endothelial cells, indicating its potential to enhance longevity. Remarkably, these benefits can even be observed following short-term exposure to hydrogen.

**3. Results and Discussion**

In recent years, hydrogen-rich water has attracted significant global interest due to its potential health benefits. Its impact on exercise capacity and physical endurance is particularly appealing to fitness enthusiasts. Furthermore, the possibility of enhancing cardiovascular function could contribute to a reduced risk of heart disease. The initial findings regarding its effects on mental health are also promising, and its potential anti-cancer properties are gaining attention in the field of oncology. Ongoing research continues to explore its benefits for liver function, anti-aging, and oxidative stress.

Hydrogen-rich water is noted for its various strengths, including antioxidant, anti-inflammatory, and anti-apoptotic properties, which may help mitigate oxidative stress. Some studies suggest that it could enhance physical endurance, cognitive function, and overall well-being. Importantly, hydrogen-rich water is generally regarded as safe, with minimal to no side effects, leading to increased interest in its potential applications in medical therapies.

Additionally, hydrogen-rich water may facilitate the excretion of toxins from the liver into bile, promoting their elimination through feces by enhancing the activity of efflux pumps such as Mrp2 and p-glycoprotein. A study indicated that there was no significant effect on plasma mineral ions, with only minor changes in calcium, magnesium, and sulfate levels between the hydrogen-rich water and control groups. Notably, participants in the hydrogen-rich water group reported a higher daily water intake compared to the control group (81.8 ± 5.1 mL/day versus 73.9 ± 5.0 mL/day, p < 0.05), which may be attributed to the better taste of hydrogen-rich water.

Moreover, magnesium intake has been associated with a reduction in mortality from cardiovascular and cerebrovascular diseases. The hydrogen-rich water group exhibited a higher concentration of magnesium (22.8 ppm) compared to the control group (10.2 ppm). Additionally, magnesium has been shown to lower blood glucose levels in rat liver by affecting the gluconeogenesis pathway, resulting in a 7.7% decrease in plasma glucose levels (p < 0.05) in the hydrogen-rich water group relative to the control group.

In recent years, our understanding of the effects of hydrogen has significantly improved, with research indicating that the primary molecular target of hydrogen is Fe-porphyrin. Within cells, mitochondria serve as the main target for hydrogen, where oxidized Fe-porphyrin plays a crucial role in hydrogen's ability to eliminate reactive oxygen species. Additionally, Fe-porphyrin has been found to enhance electron flow in disordered states. As we advance in the field of quantum biology, we can gain deeper insights into the specific mechanisms by which molecular hydrogen interacts with mitochondria. Furthermore, hydrogen-rich water has been shown to activate Nrf2, which positively influences cardiovascular health and exhibits anti-aging properties. We are excited about the potential to develop therapeutic protocols and validate the clinical applications of hydrogen-rich water.

**4. Conclusions**

There is a growing interest and ongoing research into the potential health benefits of hydrogen-rich water across various domains, such as physical endurance, exercise performance, cardiovascular health, liver function, mental well-being, anti-aging studies, and oxidative stress management. These possibilities have sparked discussions within the scientific and medical communities. While the potential advantages of hydrogen-rich water are promising, it is essential to address the current limitations. To fully understand its benefits, we require well-structured human studies with larger sample sizes and extended trial periods.

Above details more or less quote from ""https://pmc.ncbi.nlm.nih.gov/articles/PMC10816294/"

-----------------------

**Boosting Athletic Performance: The Impact of Nano-Bubble Hydrogen-Rich Water on Endurance and Recovery**

It is widely recognized that high-intensity exercise leads to an increase in reactive oxygen species (ROS), which can disrupt the redox balance and elevate oxidative stress levels. This surge in ROS may result in damage to cell membranes and impairments in mitochondrial function, contributing to increased fatigue and decreased performance.

To counteract these effects, many athletes turn to buffering agents that enhance the antioxidant response, thereby improving both aerobic and anaerobic metabolism. Hydrogen, in particular, serves as a potent antioxidant due to its ability to rapidly diffuse into living tissues and cells. While most antioxidant supplements have limitations in their cellular distribution, hydrogen can effectively penetrate biomembranes, reaching mitochondria and nuclei. There are various methods for administering hydrogen, including inhalation of H2 gas or injectable saline solutions; however, the most convenient and safest option is consuming hydrogen-rich water (HRW), which does not alter the color or flavor of the water. Recent studies suggest that molecular hydrogen may offer health benefits by promoting antioxidant and anti-inflammatory responses while mitigating metabolic acidosis. HRW supplementation has been shown to positively impact repeated sprint performance, muscle fatigue, and ventilatory response. Additionally, inhaling 4% gaseous hydrogen over a week has been found to enhance peak running velocity in physically active individuals.

Currently, there are several devices available that produce HRW, as well as various bags and bottles claiming to contain hydrogenated water. The electrolysis technology used to enrich the water plays a crucial role in determining pH levels, hydrogen concentration, and oxidation-reduction potential (ORP), all of which significantly influence the water's ability to eliminate ROS. Another important factor affecting hydrogen absorption through cell membranes is the size of the hydrogen bubbles. Research suggests that the antioxidant activity of nano-bubble HRW (with a diameter of ≤ 717 ± 387 nm) may surpass that of regular hydrogen water with similar or lower levels of dissolved hydrogen but without nano-bubbles.

Moreover, trained individuals tend to exhibit a more effective antioxidant response to ROS compared to their untrained counterparts, as they possess greater antioxidant capacity and a more robust immune response to exercise. These adaptations from training may also impact the ergogenic effects of HRW intake. To date, there has been only one study that has explored the positive effects of HRW intake in relation to athlete performance levels, but it was limited by a small sample size and focused on acute intake over just 24 hours.

Thus, the primary objective of this study is to investigate the ergogenic effects of a 7-day intake of nano-bubble HRW on both aerobic and anaerobic performance in trained amateur cyclists and untrained individuals. We hypothesize that HRW consumption may be advantageous for athletes by reducing fatigue and enhancing both aerobic and anaerobic performance.

The positive impact of hydrogen-rich water (HRW) is influenced by the training level of athletes. A study found that a week-long consumption of nano-bubble HRW enhanced the anaerobic performance of trained cyclists, while showing no significant effects on untrained individuals. This suggests that HRW can be a valuable hydration strategy. However, further research is needed to determine the optimal duration of intake, the appropriate volume of water, and the ideal concentration of hydrogen to maximize the performance benefits of HRW for individuals.

The study's results indicate that the consumption of hydrogen-rich water (HRW) over the course of one week positively influenced the performance metrics—peak power (PP), mean power (MP), and fatigue index (FI)—of trained cyclists during anaerobic testing.

The observed enhancement in performance among these cyclists following HRW ingestion was of moderate effect size, leading to increases in both PP and MP, while simultaneously reducing FI. This type of water appears to exert an anti-fatigue effect by mitigating the decline in biological antioxidant potential, enhancing the activity of lactate dehydrogenase and glutathione peroxidase, and neutralizing cytotoxic reactive oxygen species (ROS). Beyond its direct action on ROS, hydrogen seems to stimulate the body's intrinsic antioxidant defense system via the nuclear factor erythroid-2-related factor 2 (Nrf2) pathway and its associated enzyme, heme oxygenase-1 (HO-1). Additionally, hydrogen may influence mitochondrial energy metabolism and hormone secretion. Notably, HRW intake has been linked to an increase in ghrelin levels, a peptide hormone that boosts appetite, promotes growth hormone release, and aids in maintaining lean body mass—factors that could enhance exercise performance. Improvements in mood and autonomic nerve function have also been reported following four weeks of HRW consumption.

In contrast to untrained individuals, the combination of the higher antioxidant and metabolic capabilities of trained cyclists, along with HRW intake, resulted in a synergistic effect that enabled them to sustain greater and more prolonged efforts under anaerobic conditions, achieving higher power outputs and lower fatigue indices. However, it is important to specifically assess the long-term effects of HRW consumption on performance, as a decrease in serum ferritin—a protein responsible for iron storage and transport—has been noted after one week of molecular hydrogen inhalation. Additionally, the increase in circulating ghrelin levels associated with HRW intake has been linked to higher body fat percentages.

Above details more or less quote from “”https://pmc.ncbi.nlm.nih.gov/articles/PMC8139351/”

While if you are ready to purchase, pls check below product details with checkout link

https://www.h2yunshen.com/ihsa-certified-hydrogen-water-bottle