Hydrogen Water Is the Trendy New Elixir, But Does It Actually Work?

Drinking water is one of the most basic human needs, yet 17 to 28 percent of adults are chronically dehydrated, indicating that many of us could improve our water intake. After all, water is essential for maintaining vital bodily functions such as temperature regulation, nutrient absorption, digestion, and energy expenditure. However, recent research published in the International Journal of Molecular Sciences suggests that hydrogen water may be an even better way to hydrate than your average glass.

“Hydrogen water is simply regular water that has had molecular hydrogen gas (H2) dissolved into it under pressure,” says Angelo Falcone, MD, an integrative medicine physician and founder of Dignity Integrative Health and Wellness. “Think of it like carbonated water, but with hydrogen instead of carbon dioxide.”

On the surface, hydrogen water appears, tastes, and smells like regular water, but the difference occurs at the molecular level, says Nicholas Perricone, MD, a dermatologist, certified nutrition specialist, and founder of Perricone Hydrogen Water. You technically don’t need extra hydrogen to hydrate properly, but the idea is that the infused hydrogen offers additional benefits you wouldn't normally receive, he says.

“There are a number of early studies suggesting the possible benefits of hydrogen water, however, the current body of research is still limited and more large-scale studies are needed before drawing solid conclusions,” says Gowri Rocco, MD, a physician double-board certified in family medicine as well as regenerative, anti-aging, and functional medicine. 

So, is hydrogen water a useful addition to your wellness routine? The jury’s still out, but here’s what experts have to say.

Is hydrogen water different from regular water?

All water contains hydrogen molecules, but hydrogen water is distinctly different from its regular counterpart. “Regular water (H2O) already contains hydrogen atoms bound to oxygen molecules, but hydrogen water contains additional molecular hydrogen (H2) that’s freely dissolved in the water,” Falcone explains. In other words, hydrogen water is simply infused with more hydrogen. 

The theory is that these extra hydrogen molecules serve as powerful antioxidants in the body, ultimately reducing inflammation and lowering the risk of chronic disease, Perricone says. 

What are the benefits of hydrogen water?

Much more research is needed on the benefits of hydrogen water, but here's a breakdown of the purported advantages:

• Supports recovery: Some research suggests that hydrogen-infused water reduces post-workout fatigue and recovery time by lowering blood lactic acid, which accumulates during exercise and causes muscle soreness. However, the research is inconclusive because another, more recent study found that soccer players who drank hydrogen water post-workout did not have significantly different blood lactate levels compared to those who consumed plain water.
• Reduces oxidative stress: Oxidative stress is an imbalance between free radicals and antioxidants that can lead to cell damage associated with aging, heart disease, inflammation, and other chronic illnesses. However, free hydrogen molecules may act as selective antioxidants to minimize this condition, Rocco says. This could be particularly beneficial because hydrogen molecules neutralize free radicals and oxidative stress without disrupting the body’s natural balance, she explains.
• Boosts athletic performance: Research suggests that hydrogen water may enhance athletic performance by improving both aerobic and anaerobic metabolism, the two ways the body generates energy.
• Supports weight management: Hydrogen water may support blood sugar regulation and weight management, Rocco says. One study found that individuals who drank hydrogen water daily for 24 weeks had significantly lower blood glucose levels and smaller waist-to-hip ratios compared to those who did not. More research is needed on the exact mechanisms involved, but this likely occurs because hydrogen water reduces oxidative stress, which contributes to high blood sugar and may lead to weight gain.
• Enhances mental clarity: Hydrogen water may enhance mental clarity due to its role in neurometabolic processes, which regulate how the brain uses energy and communicates with the rest of the body. Perricone also notes that hydrogen water first thing in the morning can eliminate brain fog since it supports brain metabolism (the biochemical processes in which the brain utilizes fuel to produce energy and maintain its functions).

All that said, while promising, research on hydrogen water remains inconclusive. “Most studies on hydrogen water have small sample sizes, short durations, and methodological limitations, so while there are some intriguing preliminary findings, the evidence has yet to reach the threshold where I’d need to recommend this to my patients,” Falcone says. After all, it’s important to remember that negative results often go unpublished, creating a skewed perception of efficacy, he says.

How to reap the benefits of hydrogen water

You can’t DIY your own hydrogen water, so you must purchase aluminum cans from small producers. “Hydrogen goes right through glass and plastic, so it’s crucial to sip directly from an aluminum can to reap the benefits,” Perricone says. You also don’t want to pour it into a cup or drink from a straw because, again, hydrogen is such a light molecule that any type of transfer decreases the amount of the element, he says. For maximum benefit, it’s best to drink hydrogen water directly from the can immediately after opening. 

As for quantity, most studies demonstrating the benefits of hydrogen water recommend a dosage between 1 and 1.5 liters per day; however, Falcone notes that there is insufficient research to establish optimal consumption levels. It can be consumed at any time, but Perricone typically recommends two cans daily — one first thing in the morning and a second in the late afternoon (or whenever you need an extra jolt of energy). 

Hydrogen water is generally considered safe, so you technically can’t overdo it, but moderation is key with anything. “There’s no established toxicity level for hydrogen water since your body doesn't store the gas, but rather releases it through respiration (breathing); however, drinking more doesn’t always mean better results,” Rocco says. 

Additionally, as with any supplemental product, Falcone advises that pregnant women, nursing mothers, and individuals with chronic medical conditions should consult a doctor before regularly drinking hydrogen water.