What to Drink on a Carnivore Diet? The Role of Hydrogen Water

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 condition^6-9.
• 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 health^11-12. 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

“My scientific background has enabled me to understand how hydrogen water can be a beneficial addition to the carnivore diet, especially in managing inflammation, oxidative stress, and overall metabolic health. With years of experience in studying bioactive compounds and their effects on the human body, I advocate for the thoughtful integration of hydrogen water as a powerful tool to enhance the benefits of a carnivore diet.”

Dr. Muhammad Qamar

Plant-based nutrition expert, PhD

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.