The Benefits of Hydrogen Rich Water for Muscle Performance and Recovery

2/8/20242 min read

man holding dumbbells
man holding dumbbells

Hydrogen rich water has been gaining attention for its potential benefits on muscle performance, lactate response, and recovery after resistance training. A recent study published in the Journal of Strength and Conditioning Research (link to the article: sheds light on the positive effects of hydrogen rich water consumption in these areas.

Enhanced Muscle Performance

One of the key findings of the study is that hydrogen rich water consumption can enhance muscle performance. The researchers observed that participants who consumed hydrogen rich water before and during resistance training experienced improvements in muscle strength and power output compared to those who consumed regular water. This suggests that hydrogen rich water has the potential to enhance athletic performance and optimize training outcomes.

Reduced Lactate Response

Lactate, also known as lactic acid, is a byproduct of intense exercise that can lead to muscle fatigue and soreness. The study found that hydrogen rich water consumption can help reduce lactate response during and after resistance training. This is significant because lower lactate levels can delay the onset of fatigue, allowing individuals to perform at a higher intensity for a longer duration. By minimizing lactate accumulation, hydrogen rich water may contribute to improved exercise performance and endurance.

Alleviation of Delayed Onset of Muscle Soreness (DOMS)

Delayed Onset of Muscle Soreness (DOMS) is a common phenomenon experienced after intense exercise, especially resistance training. It is characterized by muscle pain and stiffness that typically peaks 24 to 72 hours after the workout. The study revealed that hydrogen rich water consumption can alleviate DOMS and accelerate recovery. Participants who consumed hydrogen rich water reported reduced muscle soreness and faster recovery compared to those who consumed regular water. This suggests that hydrogen rich water may have anti-inflammatory properties that help reduce muscle damage and promote faster healing.

The Science Behind Hydrogen Rich Water

So, how does hydrogen rich water exert these positive effects on muscle performance and recovery? The study explains that hydrogen, as a powerful antioxidant, can help neutralize harmful free radicals produced during exercise. Free radicals are known to contribute to muscle fatigue, inflammation, and oxidative stress. By reducing oxidative stress, hydrogen rich water may support muscle function and recovery.

Additionally, hydrogen rich water has been shown to have anti-inflammatory properties. Inflammation is a natural response to exercise-induced muscle damage, but excessive inflammation can hinder recovery and impair performance. Hydrogen rich water may help modulate the inflammatory response, promoting a more favorable environment for muscle repair and growth.


Hydrogen rich water consumption has shown promising results in enhancing muscle performance, reducing lactate response, and alleviating delayed onset of muscle soreness after resistance training. The antioxidant and anti-inflammatory properties of hydrogen rich water may contribute to these positive effects. While further research is needed, incorporating hydrogen rich water into your routine may be a worthwhile consideration for athletes and fitness enthusiasts looking to optimize their training outcomes and recovery.