What to Drink on a Carnivore Diet? The Role of Hydrogen Water
Medically Reviewed by Dr Muhammad Qamar
Contributing scientist
Our Commitment to Accuracy and Objectivity
Ocemida is committed to delivering reliable and unbiased information. Our editorial team, comprised of experienced editors and medical experts, meticulously reviews every article and guide to ensure the content is accurate, up-to-date, and free from bias.
Rigorous Fact-Checking Process
To uphold the highest standards of accuracy, we adhere to the following fact-checking guidelines:
Trusted Sources: We only cite reputable sources, such as peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed healthcare professionals.
Evidence-Based: All scientific claims and data are supported by at least one credible source. Each article includes a comprehensive bibliography with full citations and links to the original sources.
Internal Linking: While we may include internal links to other relevant Ocemida pages for better navigation, these links are never used as primary sources for scientific information.
Expert Review: A member of our medical and scientific expert team provides a final review of the content and cited sources for all articles and product reviews related to medical and health topics.
By following these rigorous standards, Ocemida strives to provide readers with reliable and informative content.
Share with a friend
Key Takeaways
🥩 The carnivore diet, which excludes plant foods and focuses on animal products, requires careful attention to hydration since low carb intake can cause increased water loss.
🥩 Among the drink options for carnivore dieters (tap water, bone broth, coffee/tea), hydrogen-rich water stands out for its evidence-based benefits including antioxidant, anti-inflammatory, and blood pressure-regulating properties.
🥩 People following a carnivore diet need to monitor key health metrics like blood pressure, cholesterol, and uric acid levels since high protein diets can impact these markers.
🥩 Hydrogen-rich water has been shown in clinical trials to help manage uric acid levels, improve lipid profiles, and enhance athletic performance without negative side effects.
Carnivore Diet
The carnivore diet, a nutrition plan primarily based on animal products, has surged in popularity since 2010 due to its simplicity and potential health benefits. Based upon the consumption of meat, fish, eggs and other animal-derived products this diet excludes fruits vegetables, grains and legumes, from an individual’s nutrition intake 1,2.
Vital Health Metrics for Individuals on a Carnivore Diet
When you are strict carnivore or taking high protein diet then certain health metrics are vital to consider on routine basis i.e.,
- Blood Pressure is important to consider because as per reports diets that are high in protein are related to increase in blood pressure as compared to fruits and vegetable intake 3.
- Blood cholesterol is an important parameter i.e., defining your heart health and diet rich in protein and fats reported to negatively impact lipid profile 4-5.
- Hyperuricemia is a condition of increased uric acid levels, considered as independent factor for the onset of chronic kidney disease and as per reports people who are consuming animal based (red meat, shellfish) products are more likely to suffer from said condition6-9.
- Staying well-hydrated is vital, especially since the lack of carbs can cause increased water loss 10.
Hydration Basics on the Carnivore Diet
Hydration is essential for all diets, but on a carnivore or high protein diet with less or no carbohydrates it becomes tricky. Eliminating carbohydrates from the diet reduces the body glycogen content that ultimately leads towards lowering body water contents 10.
Point to Ponder
As result, one critical question often arises: what should one drink on a carnivore diet because plant-based drinks or herbal teas are excluded?
- Tap water
- Bone broth
- Coffee/tea
- Hydrogen water
1. Tap Water
Like with any diet, water intake is important wherein tap water is an inexpensive and easily available option also fulfilling minerals and electrolyte requirements. Tap water on the other hand may not offer any other health benefits. Sometimes it can have contaminants or minerals which are not very good for the health11-12. A good filtration system can enhance its safety.
2. Bone Broth
Bone broth, made by simmering animal bones and connective tissues, is rich in essential nutrients like amino acids and minerals 13. Although bone broth provide hydration as the recipe contains 70% water but existence of toxic metals like lead and cadmium is matter of concern as per reports 14, 15.
3. Black Coffee and Tea
Both drinks are very popular and can be consumed without added sugars, creamers, or milk. Both drinks known to imparts several health benefits but caffeine in coffee can act as a mild diuretic and antinutrients in tea can bind essential nutrients 16-17. Nexus to the above, on carnivore diet one must take these drinks in moderation.
4. Hydrogen-rich water
Hydrogen-rich water i.e., infused with molecular hydrogen gaining the popularity due to its numerous health benefits from clinical trials including antioxidant, anti-inflammatory, anti-fatigue, anti-insulin resistance, anti-hyperlipidemia effects.
Hydrogen-rich water intake imparts positive impacts towards mood, anxiety, and autonomic nerve function in daily life 18. Among cancer patients, intake was reported to improve the quality of life among patients undergoing radiation therapy. The intake was supposed to be safe and did not interfere with radiation antitumor impacts19. Hydrogen rich water intake reported to protect the liver function among colorectal cancer patients undergoing chemotherapy20.
Hydrogen-rich water intake reported to exert aforementioned health benefits without any negative health implications.
Why Hydrogen Water is the Best Drink for the Carnivore Diet
Hydrogen-rich water is a best choice because as per reports it positively influence vital health metrics for individuals on a carnivore diet including oxidative stress, kidney health, lipid profile, and blood pressure.
Other than that, hydrogen-rich water is also wonderful because hydrogen is acknowledged as a relatively safe agent. In the food industry, hydrogen has obtained official approval as a food additive due to its non-toxic properties 21, 22. Hydrogen-rich water consumption is feasible for daily use. Compared with other hydrogen-supply routes such as inhaling hydrogen gas, taking a hydrogen-water bath, or stimulating intestinal microbiomes to produce hydrogen, the consumption of bottled hydrogen-rich water ensures an accurate hydrogen dose 23.
- Hydrogen-rich water and Blood Pressure
Hydrogen-rich water carries excellent attributes to lower the blood pressure owing to its potential to relax blood vessels, reducing pressure on arteries, and improving the blood flow. People strictly following the high-protein diet usually have higher blood pressure when comparing to people taking fruits and vegetables. Drinking hydrogen water regularly can support heart health and maintain healthier blood pressure levels naturally 24-25.
- Hydrogen-rich water and kidney health
People on carnivore diet mainly consuming red meat and sea food (fish and shellfish) must regularly check the level of their blood urea. As, clinical trials are supporting the positive association between consumption of animal based diet and incidence of hyperuricemia but an inverse relationship for plant based diet 6,7.
Although many evidence-based studies have suggested that uric acid itself may harm patients with chronic kidney disease by increasing inflammation and progression. Importantly, reliable evidences are also suggesting high serum uric acid level for longer period of time as a significant risk factor for the initiation and progression of chronic kidney disease 8,9.
Hydrogen-rich proving out to be an excellent choice for people on diet i.e., rich in animal based protein and fats. Reliable literature from in vivo studies and clinical trials are supporting the effectiveness of hydrogen-rich water to manage hyperuricemia. For example, in an in vivo model, hydrogen-rich water supplementation for 6 months recorded to reduce the uric acid level among rats 26. Meanwhile, a previous clinical trial assessed that the consumption of hydrogen-rich water could decrease the uric acid levels among individuals with hyperuricemia27. Consistent with this report, in another clinical trial, intake of hydrogen-rich water for 8 weeks reported to reduce the blood uric level in a significant manner from 488.2 μmol/L to 446.8 ± 57.1 μmol/L 23.
- Hydrogen-rich water and Oxidative Stress
Hydrogen-rich water acts as natural therapeutic and preventive antioxidant agent owing to its potential to boost body antioxidant defense. In a clinical trial, subjects who had the habit to drink hydrogen-rich water were noticed with increased antioxidant enzyme i.e., superoxide dismutase (SOD) and decreased thiobarbituric acid reactive substances (TBARS). Consistent to that, another clinical trial observed that patients who had habit to intake HRW recorded with reduced serum reactive oxygen metabolites-derived compounds. Moreover, all the studies reported no adverse effects of hydrogen-rich water intake. By drinking HRW, you can boost your antioxidant defense system and manage aforementioned stress as well as protect your cells from damage 28-31.
- Hydrogen-rich water and Inflammation
Reliable literature revealed an amazing anti-inflammatory attribute of drinking hydrogen-rich water involving downregulation/suppression of the pro-inflammatory cytokines i.e., NF-α, IL-6, NF-κB s and CRP 32.
High protein diet praised for its pain reliving properties and combining this with hydrogen-rich water may further enhance said mechanism. For those who experience inflammation-related issues like joint pain, skin conditions, or digestive problems, adding hydrogen water to their routine could potentially offer additional relief 32-33.
- Hydrogen-rich water and Lipid Profile
Hydrogen-rich water potential to promote reverse cholesterol transport is predictor of its beneficial impacts towards heart health. Clinical trials are indicating that hydrogen-rich water intake can significantly reduce total cholesterol, bad cholesterol (LDL) and improve good cholesterol (HDL). This can be particularly beneficial if you’re consuming red meat i.e., usually high in fats and it may help maintain a healthier lipid profile and reduce the risk of cardiovascular issues by metabolizing LDL 32, 34.
- Hydrogen Water and Athletic Performance
Athletes/sportspeople suffers from oxidative stress, high blood lactate levels, and decrease in muscle function i.e., an indicator of fatigue in response to acute exercise. Pre exercise intake of hydrogen-rich water intake turns out to be an excellent choice for athletes to maintain their blood lactate levels and regain exercise induced decline of muscle function as compared to plain water 35-37.
- Hydrogen Water and Improved Insulin Sensitivity
Hydrogen-rich water intake as per compelling evidence holds the potential to improve insulin sensitivity i.e., vital for people on high animal protein diet. Molecular hydrogen acts as powerful antioxidant to alter the factors (oxidative stress and inflammation) prompting insulin impairment and as result body respond more efficiently to insulin and promoting better blood sugar control 34, 38.
Practical Hydration Tips for Carnivore Dieters
For most carnivore dieters, sticking to simple hydration practices will suffice. Here are some practical tips:
- Choose a Reliable Source
- Drink Regularly
- Alternate with Carnivore-Friendly Drinks
- Start Small and Gradually Increase
- Pair with Electrolytes
- Pre- and Post-Workout
Personal Experience and Insights from Dr. Muhammad Qamar
As an expert in plant secondary metabolites and human health, I have dedicated much of my research to exploring the intricate relationships between natural compounds and human well-being. Although my expertise lies primarily in the field of plant-based nutrition, I have also delved into the impact of various dietary practices, such as the carnivore diet, on health markers like oxidative stress, lipid profiles, and kidney function.
Potential Concerns and Considerations
While hydrogen water appears to be a safe and potentially beneficial addition to the carnivore diet, it's important to note a few points:
- Research is ongoing
- Quality matters
- It's not a miracle cure
- Individual responses may vary
Conclusion
Hydration on a carnivore diet is tricky matter as you need to watch blood pressure, kidney health, and lipid profile as well. Tap water, bone broth, and black coffee/tea are among the available options for hydration but mild diuretic effects of caffeine and existence of antinutrients like oxalates in tea that may hinder the bioavailability of minerals warrants their moderate intake. On the other hand, hydrogen-rich water stands out as a unique and beneficial choice. It not only hydrates but also offers numerous health benefits, including improving blood pressure, kidney function, oxidative stress, inflammation, lipid profiles, and athletic performance.
Aforementioned properties make it an ideal complement to the high-protein, low-carb carnivore diet, supporting long-term health and wellness.
References
Current developments in nutrition, 5(12), nzab133.
Phelan, J. M., Joyce, J. M., Bode, K., & Rosenkranz, S. K. (2023). Opportunities for Maximizing the Dietary Quality of Fad Diets. Nutrients, 15(21), 4526.
Miura, K., Greenland, P., Stamler, J., Liu, K., Daviglus, M. L., & Nakagawa, H. (2004). Relation of vegetable, fruit, and meat intake to 7-year blood pressure change in middle-aged men: the Chicago Western Electric Study. American journal of epidemiology, 159(6), 572-580.
Key, T. J., Appleby, P. N., Bradbury, K. E., Sweeting, M., Wood, A., Johansson, I., ... & Danesh, J. (2019). Consumption of meat, fish, dairy products, and eggs and risk of ischemic heart disease: a prospective study of 7198 incident cases among 409 885 participants in the Pan-European EPIC Cohort. Circulation, 139(25), 2835-2845.
Zhubi-Bakija, F., Bajraktari, G., Bytyçi, I., Mikhailidis, D. P., Henein, M. Y., Latkovskis, G., ... & Zirlik, A. (2021). The impact of type of dietary protein, animal versus vegetable, in modifying cardiometabolic risk factors: A position paper from the International Lipid Expert Panel (ILEP). Clinical nutrition, 40(1), 255-276.
Chang, W. C. (2011). Dietary intake and the risk of hyperuricemia, gout and chronic kidney disease in elderly Taiwanese men. The Aging Male, 14(3), 195-202.
Li, R., Yu, K., & Li, C. (2018). Dietary factors and risk of gout and hyperuricemia: a meta-analysis and systematic review. Asia Pacific journal of clinical nutrition, 27(6), 1344-1356.
Chang, H. Y., Lee, P. H., Lei, C. C., Hsu, Y. C., Chang, H. H., Tung, C. W., ... & Shih, Y. H. (2010). Hyperuricemia as an independent risk factor of chronic kidney disease in middle-aged and elderly population. The American journal of the medical sciences, 339(6), 509-515.
Toda, A., Ishizaka, Y., Tani, M., & Yamakado, M. (2014). Hyperuricemia is a significant risk factor for the onset of chronic kidney disease. Nephron Clinical Practice, 126(1), 33-38.
Kreitzman, S. N., Coxon, A. Y., & Szaz, K. F. (1992). Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. The American journal of clinical nutrition, 56(1), 292S-293S.
Whelton, A. J., McMillan, L., Connell, M., Kelley, K. M., Gill, J. P., White, K. D., ... & Novy, C. (2015). Residential tap water contamination following the freedom industries chemical spill: perceptions, water quality, and health impacts. Environmental science & technology, 49(2), 813-823.
Triantafyllidou, S., & Edwards, M. (2012). Lead (Pb) in tap water and in blood: implications for lead exposure in the United States. Critical Reviews in Environmental Science and Technology, 42(13), 1297-1352.
Hsu, D. J., Lee, C. W., Tsai, W. C., & Chien, Y. C. (2017). Essential and toxic metals in animal bone broths. Food & nutrition research, 61(1), 1347478.
Capar, S. G., & Gould, J. H. (1979). Lead, fluoride, and other elements in bonemeal supplements. Journal of the Association of Official Analytical Chemists, 62(5), 1054-1061.
Ross, E. A., Szabo, N. J., & Tebbett, I. R. (2000). Lead in calcium supplements. Jama, 284(24), 3126-3126.
Wemple, R. D., Lamb, D. R., & McKeever, K. H. (1997). Caffeine vs caffeine-free sports drinks: effects on urine production at rest and during prolonged exercise. International journal of sports medicine, 18(01), 40-46.
Garbowska, B., Wieczorek, J. K., Polak-Sliwinska, M., & Wieczorek, Z. J. (2018). The content of minerals, bioactive compounds and anti-nutritional factors in tea infusions. Journal of Elementology, 23(1).
Mizuno, K., Sasaki, A. T., Ebisu, K., Tajima, K., Kajimoto, O., Nojima, J., ... & Watanabe, Y. (2017). Hydrogen-rich water for improvements of mood, anxiety, and autonomic nerve function in daily life. Medical Gas Research, 7(4), 247-255.
Kang, K. M., Kang, Y. N., Choi, I. B., Gu, Y., Kawamura, T., Toyoda, Y., & Nakao, A. (2011). Effects of drinking hydrogen-rich water on the quality of life of patients treated with radiotherapy for liver tumors. Medical gas research, 1, 1-8.
Yang, Q., Ji, G., Pan, R., Zhao, Y., & Yan, P. (2017). Protective effect of hydrogenrich water on liver function of colorectal cancer patients treated with mFOLFOX6 chemotherapy. Molecular and Clinical Oncology, 7(5), 891-896.
Liu, B. Y., Xue, J. L., Gu, Q. Q., Zhao, M., Zhang, M. Y., Wang, M. Y., ... & Qin, S. C. (2022). In vivo microelectrode monitoring of real-time hydrogen concentration in different tissues of rats after inhaling hydrogen gas. Medical Gas Research, 12(3), 107-112.
Bulut, M., Sezer, Y. Ç., Ceylan, M. M., Alwazeer, D., & Koyuncu, M. (2022). Hydrogen-rich water can reduce the formation of biogenic amines in butter. Food Chemistry, 384, 132613.
Wu, F., Ma, J., Xue, J., Jiang, X., Liu, J., Zhang, J., ... & Qin, S. (2024). Effects of hydrogen-rich water on blood uric acid in patients with hyperuricemia: A randomized placebo-controlled trial. Heliyon, 10(16).
Moribe, R., Minami, M., Hirota, R., JP, N. A., Kabayama, S., Eitoku, M., ... & Suganuma, N. (2024). Health Effects of Electrolyzed Hydrogen Water for the Metabolic Syndrome and Pre-Metabolic Syndrome: A 3-Month Randomized Controlled Trial and Subsequent Analyses. Antioxidants, 13(2), 145.
Ishibashi, T., Kawamoto, K., Matsuno, K., Ishihara, G., Baba, T., & Komori, N. (2020). Peripheral endothelial function can be improved by daily consumption of water containing over 7 ppm of dissolved hydrogen: A randomized controlled trial. PLoS One, 15(5), e0233484.
Xie, F., Jiang, X., Yi, Y., Liu, Z. J., Ma, C., He, J., ... & Ma, X. M. (2022). Different effects of hydrogen-rich water intake and hydrogen gas inhalation on gut microbiome and plasma metabolites of rats in health status. Scientific Reports, 12(1), 7231.
A study on the effect of hydrogen on the hyperuricemia in males. Chin. J. Clin. Hepatol. 2017; 20:118-121
Mizuno, K., Watanabe, K., Yamano, E., Ebisu, K., Tajima, K., Nojima, J., ... & Watanabe, Y. (2022). Antioxidant effects of continuous intake of electrolyzed hydrogen water in healthy adults. Heliyon, 8(11).
Trivic, T., Vojnovic, M., Drid, P., & Ostojic, S. M. (2017). Drinking hydrogen-rich water for 4 weeks positively affects serum antioxidant enzymes in healthy men: a pilot study. Current Topics in Nutraceutical Research, 15(1).
Shin, D. S., Jung, S. H., Hong, E. Y., Shin, Y. H., Park, J. Y., Chung, M. H., & Ro, J. Y. (2018). Removal effect of hydrogen water drinking on exercise-induced production of reactive oxygen species in adult men and women. Exercise Science, 27(4), 289-295.
Nakao, A., Toyoda, Y., Sharma, P., Evans, M., & Guthrie, N. (2010). Effectiveness of hydrogen rich water on antioxidant status of subjects with potential metabolic syndrome—an open label pilot study. Journal of clinical biochemistry and nutrition, 46(2), 140-149.
LeBaron, T. W., Singh, R. B., Fatima, G., Kartikey, K., Sharma, J. P., Ostojic, S. M., ... & Slezak, J. (2020). The effects of 24-week, high-concentration hydrogen-rich water on body composition, blood lipid profiles and inflammation biomarkers in men and women with metabolic syndrome: a randomized controlled trial. Diabetes, Metabolic Syndrome and Obesity, 889-896.
Sim, M., Kim, C. S., Shon, W. J., Lee, Y. K., Choi, E. Y., & Shin, D. M. (2020). Hydrogen-rich water reduces inflammatory responses and prevents apoptosis of peripheral blood cells in healthy adults: a randomized, double-blind, controlled trial. Scientific Reports, 10(1), 1-10.
Kajiyama, S., Hasegawa, G., Asano, M., Hosoda, H., Fukui, M., Nakamura, N., ... & Yoshikawa, T. (2008). Supplementation of hydrogen-rich water improves lipid and glucose metabolism in patients with type 2 diabetes or impaired glucose tolerance. Nutrition Research, 28(3), 137-143.
Aoki, K., Nakao, A., Adachi, T., Matsui, Y., & Miyakawa, S. (2012). Pilot study: Effects of drinking hydrogen-rich water on muscle fatigue caused by acute exercise in elite athletes. Medical gas research, 2, 1-6.
Mikami, T., Tano, K., Lee, H., Lee, H., Park, J., Ohta, F., ... & Ohta, S. (2019). Drinking hydrogen water enhances endurance and relieves psychometric fatigue: a randomized, double-blind, placebo-controlled study. Canadian Journal of Physiology and Pharmacology, 97(9), 857-862.
Botek, M., Krejčí, J., McKune, A. J., Sládečková, B., & Naumovski, N. (2019). Hydrogen rich water improved ventilatory, perceptual and lactate responses to exercise. International journal of sports medicine, 40(14), 879-885.
Ogawa, S., Shimizu, M., Nako, K., Okamura, M., Ohsaki, Y., Kabayama, S., ... & Ito, S. (2019). A Clinical Study on the Insulin Resistance Improvement Effects of Electrolyzed Hydrogen Rich Water in Type 2 Diabetes Patients: A Multicenter Prospective Double-Blind Randomized Control Trial. Available at SSRN 3350543.
Table of Contents