Just like most people, I am always on the lookout for new and improved ways to aid my exercise routine recovery, alleviate the delayed muscle soreness associated with intense sporting activities and of course, improve my performance as an aspiring athlete. Can you enhance your personal best only by ingesting a couple of pills? Of course, but WADA would have something to say about it. Are you instead looking to aid your recovery in a natural way, without utilising synthetic compounds with an unknown long-term effect on physical development? If so, you likely stumbled across hydrogen water and its supposed effects on the human body.
What does science say? Well, the results are a bit mixed. There is ample evidence demonstrating the positive effects of hydrogen water on short-term muscle recovery. But, hydrogen tablets, and hydrogen itself as an element, are not exactly a wonder supplement that will improve your times, and help you stretch out your V-Max. There are indeed small studies that say hydrogenated water can reduce inflammation, improve recovery after long exercise sessions, boost energy, and have an overall positive effect on athletic performance. But in order to test these claims, you will have to try these products for yourself.
Yes, molecular hydrogen, dissolved in water, is validated from a clinical standpoint as an anti-inflammatory supplement, and some say it also boasts unique anti-aging properties. At the end of the day, it is an anti-oxidant, which uses magnesium as a primary element alongside malic acid, dextrose, tartaric acid, plus extracts like those derived from Blackberry leaf. Realistically, hydrogen tablets can only be good for you. Are all claims about it true? Probably not, but there is plenty of evidence in the scientific literature that supports at least some of them.
What Are the Main Claims for Hydrogen Tablets?
Hydrogen is the lightest known element, and in the Earth’s atmosphere is, surprisingly, also one of the rarest, making up less than one part per million by atmospheric volume. It makes sense when you think about it. Since it’s so light, most of the hydrogen existing on Earth simply rises and escapes the atmosphere into the vacuum of space. Hydrogen makes up around 75% of the Universe’s baryonic mass. On Earth, however, it only accounts for 0.00005 % of the atmosphere. But things get interesting when we account for the water existing on our planet.
We will go on a limb and assume you haven’t skipped your third-grade chemistry lessons. The molecular structure of water has two hydrogen atoms bound to one oxygen (H2O). But here the hydrogen atoms are chemically bound to the oxygen. You can’t break them free that easily, and this is one of the main reasons why hydrogen-fuelled cars have not taken off. In water with added hydrogen tablets, however, the extra H added near the existing molecules are free, and they will, at some point, get dissolved in the surrounding air.
But, for a short while, this hydrogen can also dissolve into tissue, where it can act as a scientifically-proven antioxidant agent. Hydrogenated water can reduce the soreness associated with post-workout muscle inflammation, it can reduce muscle fatigue, shorten recovery time and boost energy levels. It’s not a hoax, as there is evidence that hydrogen-rich water can decrease muscle soreness up to 72 hours after workouts. Is the difference massive? No, and hydrogenated water should preferably be taken alongside electrolytes. But there are no real adverse effects associated with the consumption of hydrogen tablets, so at least you can try them for yourself and see if you notice a difference.
Why Would You Drink Hydrogen Water After a Workout?
Here’s the thing: For a normal intensity workout, administering an antioxidant such as hydrogen water probably won’t make much of a difference to your overall muscle recovery. After some typical training sessions, your body produces free radicals, which your body requires in order to adapt to strenuous activities and build on the volume and endurance capability of your muscles. Free radicals are unstable molecules that, if uncontrolled, can lead to damage in cells and are linked to everything, from Parkinson’s disease to certain types of cancer.
However, during exercise, these free radicals lead your cells’ mitochondria to release more energy, and it stimulates the production of natural antioxidants like glutathione. Plus, reactive oxygen species, associated with free radicals, have a role in muscle remodelling. Taking antioxidants right after a normal exercise session can, according to some studies, reduce muscle growth and halt the body’s endurance adaptations. But the keyword here is normal exercise. Are you feeling tired and have you overstrained? In that case, the administration of antioxidants such as hydrogen water will be beneficial.
When Should You Take It?
It’s quite simple, really. Anytime you are expected to compete in high-intensity training sessions, or when you are in a chronic state of overtraining, that pushes your oxidative stress to values that are not suitable for the long-term development of your body. We’ve all been there, me included. In fact, just a couple of days ago, I tried to reconnect with my inner Adonis and exercised for a couple of hours, without really thinking too much about the long-term consequences of prolonged muscle stress on my body’s recovering prospects. Today, even breathing kind of hurts. But, you know what would’ve helped in my case? A good dose of antioxidants.
Hydrogenated water is not exactly the best idea if you take it immediately after a workout or if you are concerned about hypertrophy sessions. But it does work for situations in which your body is overworked. Hydrogen water reduces DOMs, neutralises the most harmful ROS, and limits microtrauma in muscle fibres, which is not exactly what you want in strength and volume training, but it is what your body requires if you’re in a constant state of pain. There are ample studies that show hydrogenated water to have an anti-inflammatory effect, and there is evidence that supports the connection between fatigue reduction and free hydrogen administration. Will the effect be substantial? No. But in your case, it might be noticeable enough to be worth it.
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