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Hydrogen-Rich Water: What Studies Show About Dosages and BenefitsHydrogen-rich water (sometimes called hydrogen water) is ordinary drinking water that has extra molecular hydrogen (H₂) dissolved in it. For decades, researchers have been exploring whether this hydrogen gas has health benefits. Because hydrogen is a very small molecule, it can readily enter cells and tissues. Scientists think H₂ may act as an antioxidant (neutralizing harmful “free radicals”) and reduce inflammation. In this article we summarize human studies on hydrogen water, listing each study’s dosage, conditions tested, design and main findings. We cover areas like metabolic health, athletic performance, neurological conditions, oxidative stress, and even eye health (glaucoma). Wherever possible, we note exactly how much hydrogen water was used and what results were seen.What Is Hydrogen-Rich Water?Hydrogen-rich water is made by dissolving hydrogen gas (H₂) into water. This can be done by electrolysis (breaking water into hydrogen and oxygen) or by adding a magnesium stick or tablet that reacts to release hydrogen. People drink it just like normal water. Because hydrogen gas is tasteless and odorless, hydrogen water tastes the same as regular water. A typical dose in studies ranges from about 0.5 liter to 1.5 liters per day, often split into smaller servings. The actual amount of H₂ gas in that water can vary by method (e.g. how many mg of H₂ per liter), but most trials report volumes consumed.Humans naturally produce small amounts of hydrogen in the gut, but supplemental hydrogen water can raise blood hydrogen levels. Importantly, hydrogen gas is very non-toxic. At high concentrations it is safe to breathe, and drinking hydrogen-saturated water has shown no serious side effects in trials () (). Typically, studies explicitly report that hydrogen water was “safe and well tolerated” by participants (). One study in Parkinson’s patients (discussed below) specifically noted that drinking 1,000 mL/day of H₂ water for nearly a year was safe (). Metabolic and Blood Sugar StudiesMany studies have looked at hydrogen water for metabolic health – especially glucose control, diabetes, cholesterol and metabolic syndrome issues. For example, a 2023 randomized trial in China tested hydrogen water in people with impaired fasting glucose (pre-diabetes). 73 patients were split into two groups: one drank 1000 mL per day of hydrogen-rich water, and the other drank 1000 mL plain water, for 8 weeks () (). Both groups saw some drop in fasting blood sugar, but the drop was significantly larger in the hydrogen-water group by week 8 (). Even more striking, among those with fatty liver, 62.5% of the hydrogen-water group achieved remission of fatty liver symptoms versus 31.6% of the plain-water group (). The hydrogen group also showed changes in gut bacteria that may be beneficial. In short, this trial found that 1 liter of H₂ water daily modestly improved blood glucose and liver fat compared to placebo (). An earlier open-label pilot (no placebo) gave 1.5–2.0 L/day of hydrogen water for 8 weeks to 20 overweight adults at risk of metabolic syndrome () (). Participants consumed about 300–400 mL five times per day (about 1.5 L total). After 4–8 weeks, th
