Hydrogen Water for Young People and Athletes

Potential Benefits for Performance and Recovery

Young athletes and active adults often seek ways to improve performance and recovery. In a double‑blind study of male soccer players, consuming 1.5 litres of hydrogen water per day over one week resulted in lower blood lactate levels and reduced muscle fatigue compared with placebo[1]. Cyclists who drank 2 litres daily for two weeks showed improved sprint power output[2]. A randomized controlled trial found that drinking hydrogen water before exercise enhanced endurance and reduced fatigue[3]. While these studies point to potential benefits, they involved small samples of adults. Hydrogen water has also been associated with modest improvements in lipid profiles and inflammatory markers in people with metabolic syndrome[4]. Athletes may choose hydrogen water as a supplement to support recovery, but more research is needed to determine the optimal dose and duration.

Considerations for Youth

There is little research on hydrogen water in children or teenagers. Parents should prioritise foundational health practices: adequate hydration with plain water, a balanced diet rich in fruits and vegetables and sufficient rest. Because hydrogen water is essentially plain water with dissolved gas, older teenagers engaged in intense sports may wish to try one or two servings per day. However, guardians should consult a paediatrician before offering hydrogen water to minors. Athletes of any age should adhere to general hydration guidelines—drinking water before, during and after exercise and adjusting intake based on environmental conditions[5]. Hydrogen water is not a substitute for proper nutrition, training or medical care.

References

1. Study with male soccer players consuming 1.5 L of hydrogen water per day[1].
2. Study with cyclists drinking 2 L per day and showing improved sprint power[2].
3. Randomised controlled trial demonstrating improved endurance and reduced fatigue[3].
4. Metabolic syndrome study showing improvements in lipid profiles and inflammation[4].
5. General hydration guidelines for athletes[5].

[1] [2] [4] Hydrogen Water: Miracle Drink or Overhyped Myth?

https://www.healthline.com/nutrition/hydrogen-water

[3] Hydrogen water: Definition, benefits, and more

https://www.medicalnewstoday.com/articles/hydrogen-water

[5] What is the recommended daily intake of molecular hydrogen and what type of water bottle is best for maintaining its concentration?

https://www.droracle.ai/articles/392045/what-is-the-recommended-daily-intake-of-molecular-hydrogen