Remember the days of jumping out of bed in the morning, ready to conquer the gym? Yeah, me neither. But I think we can all relate to mornings when you dust off the old yoga mat with renewed determination to make the gym a regular part of your routine.
Your first session at the gym is great. You’re a little breathless, perhaps a bit wobbly, but it doesn’t take long for the endorphins to remind you why you loved working out in the first place.
Fast forward 24 hours, and you’re not quite sure physical activity is your thing. Your muscles feel like lead weights, and climbing the stairs has become an Olympic feat. Your once enthusiastic “let’s do this!” attitude has devolved into a desperate whine of “how long will this soreness last?!”
But your workout experience doesn’t have to end this way! In fact, new studies show that there’s a way to improve your athletic performance and reduce post-exercise soreness. And the answer is as simple as your water choice.
In 2021, scientists from the Czech Republic, Australia, and South Africa found that hydrogen rich water (HRW) consumption positively affects muscle performance, lactate response, and alleviates delayed onset muscle soreness after resistance training.
Which begs the question, “What is hydrogen rich water?”
What is hydrogen rich water?
HRW is regular water (H2O) that undergoes a process to increase the concentration of dissolved molecular hydrogen (H2). This can be achieved through electrolysis or by adding hydrogen gas tablets to purified water. The added hydrogen in the water acts as an antioxidant, which targets harmful free radicals produced during exercise.
Now that you know what hydrogen water is, let’s talk about what studies have found about its effect on your body.
Results of HRW Studies
The studied performed in 2021 looked at how consuming 1,260 ml of HRW impacted physiological, perceptual, and performance responses of 12 men during resistance training and after 24 hours of recovery.
All of the subjects performed a half squat, knee flexion, and extension exercises. They were evaluated before the training and at 30 minutes, 6 hours, and 24 hours of recovery. Here’s what they found:
- Lunges were performed faster with HRW compared with placebo
- Hydrogen rich water reduced lactate at mid-way and immediately after the exercise
- Visual analog scale ratings were significantly lower with HRW after 24 hours of recovery
This study, and many others, found that acute intermittent HRW hydration improved muscle function, reduced the lactate response, and alleviated delayed onset of muscle soreness (DOMS). But how could water with a higher concentration of hydrogen make such a difference in muscle performance?
How Does HRW Enhance Muscle Performance?
There are two primary mechanisms by which HRW can influence muscle function:
Reduced Lactic Acid Buildup
During intense exercise, your body breaks down glucose for energy, producing lactate as a byproduct. Lactic acid accumulation can contribute to muscle fatigue. Some studies suggest HRW helps reduce blood lactate levels after exercise. A 2022 study published in the Journal of Strength and Conditioning Research found that HRW consumption before resistance training led to lower lactate levels compared to a placebo. This translates into better performance during workouts.
Improved Muscle Recovery
Resistance training can lead to microscopic tears in muscle fibers, resulting in DOMS. HRW's anti-inflammatory properties play a role in mitigating DOMS. The same 2022 study mentioned earlier also showed that HRW consumption led to reduced muscle soreness 24 hours after resistance training.
What Does This Mean for Athletes?
The current evidence is intriguing. More and more studies are finding that hydrogen water positively impacts muscle performance and recovery. If you're interested in trying HRW, here are some additional factors to consider:
- Dosage and Timing: While research on optimal dosage and timing of HRW consumption for exercise benefits is limited, studies typically involve consuming HRW shortly before or after exercise.
- Quality Control: The amount of dissolved hydrogen in HRW can vary depending on the production method. Look for brands with third-party verification of hydrogen content.
Where Can I Get Hydrogen Water?
As mentioned above, hydrogen content can vary based on the production method and brand. The three main ways to produce hydrogen water are: chemical reactions, consumable inserts, and electrolyzers.
Chemical Reactions
To create the right chemical reaction, you drop a specially formulated magnesium tablet into water. This creates a chemical reaction that releases hydrogen gas. However, you have little control over the hydrogen concentration, and proper dosage is crucial to avoid exceeding safe magnesium intake.
Consumable Inserts
Consumable inserts come in two forms: hydrogen sticks and hydrogen generators. The single-use sticks contain a metal alloy (often magnesium) that reacts with water to produce hydrogen gas. While this method is convenient, you have limited control over hydrogen concentration and there is a potential metallic taste.
Hydrogen generators are similar to hydrogen sticks, but these reusable capsules hold a metal alloy that reacts with water to generate hydrogen. The reusability is a plus, but replacement cartridges are needed, and control over concentration remains limited.
Electrolyzers
These countertop machines and water bottles use electricity to split water molecules (H2O) into hydrogen (H2) and oxygen (O2) through electrolysis. They offer control over hydrogen concentration and often come with features like filtration and adjustable settings.
One of the most trusted hydrogen water bottles is the Echo Go+. It’s easy to use, and you can choose from a 5- or 10-minute cycle to get the right level of hydrogen for you. And since the Echo Go+ Hydrogen Water Bottle is portable, you can take it with you anywhere, including the gym for a better workout.
Remember, proper hydration is paramount for optimal athletic performance and recovery. But drinking water that’s specially formulated to improve muscle function, reduce the lactate response, and alleviate DOMS is sure to take your exercise routine to the next level. Get your own Echo Go+ Hydrogen Water Bottle today and see the difference it makes in your workout.
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