Alkaline water has become increasingly popular in recent years, with many health enthusiasts claiming it offers numerous benefits ranging from better hydration to disease prevention. But what does the science actually say? This comprehensive guide explores what alkaline water is, its potential benefits and risks, and whether it deserves a place in your wellness routine.
What Is Alkaline Water?
Alkaline water is water that has a higher pH level than regular drinking water. The term “alkaline” refers to the pH scale, which measures how acidic or basic a substance is on a scale from 0 to 14.
Regular drinking water typically has a neutral pH of around 7, while alkaline water generally has a pH between 8 and 9. However, pH level alone doesn’t tell the whole story. True alkaline water must also contain alkaline minerals such as calcium, potassium, magnesium, or iron, and have a negative oxidation-reduction potential (ORP).
ORP measures water’s ability to act as an antioxidant. The more negative the ORP value, the greater the antioxidant potential. This combination of higher pH, alkaline minerals, and negative ORP is what distinguishes alkaline water from simply adding baking soda to regular water.
How Alkaline Water Differs from Regular Water
The key differences between alkaline water and regular drinking water include:
- pH Level: Alkaline water has a pH of 8-9 compared to regular water’s pH of 7
- Mineral Content: Contains higher concentrations of alkaline minerals like calcium, magnesium, and potassium
- ORP: Has a negative oxidation-reduction potential, while regular water typically has a positive ORP
- Taste: Often described as smoother or slightly sweeter than regular water
Benefits of Alkaline Water: What Does the Research Say?
While many claims about alkaline water exist, it’s important to separate scientifically-supported benefits from marketing hype. Here’s what current research suggests:
Potential Hydration Benefits
Some studies suggest that alkaline water may improve hydration, particularly after intense exercise. The mineral content and structure of alkaline water might allow for better cellular absorption, though more research is needed to confirm these effects conclusively.
Bone Health Support
A 2021 study indicated that alkaline water consumption might help improve bone density in postmenopausal individuals with osteoporosis. The alkaline minerals present in the water may contribute to better calcium retention and bone health.
Digestive Health
Limited research, including a small 2018 Japanese study, suggested that drinking alkaline electrolyzed water might improve certain digestive markers in human participants. However, these studies were small-scale and require further investigation.
Anti-Aging Properties
A 2020 animal study found that daily consumption of alkaline water improved certain DNA aging markers in mice. While intriguing, human studies are needed to determine if similar effects occur in people.
Acid Reflux Relief
Some preliminary evidence suggests that alkaline water with a pH of 8.8 may help deactivate pepsin, the enzyme responsible for acid reflux. However, this potential benefit requires more comprehensive clinical research.
Is Alkaline Water Good for You?
The answer is nuanced. For most healthy individuals, drinking alkaline water is generally safe and may provide some benefits, particularly in terms of mineral intake. However, it’s crucial to understand what alkaline water cannot do:
It cannot significantly change your blood pH. Your body has sophisticated systems—primarily your kidneys and lungs—that tightly regulate blood pH between 7.35 and 7.45. No amount of alkaline water can drastically alter this balance, which is essential for survival.
The potential benefits of alkaline water likely come from its mineral content and hydration properties rather than any pH-altering effects on your body.
Alkaline Water Side Effects and Risks
While generally considered safe, alkaline water may pose certain risks, particularly when consumed in excessive amounts or by certain individuals:
Potential Side Effects
- Mineral Imbalance: Excessive consumption may lead to hyperkalemia (too much potassium), especially if the pH exceeds 9.8
- Lowered Stomach Acidity: May interfere with normal digestive processes
- Nutrient Absorption Issues: Could potentially affect how your body absorbs certain nutrients
- Skin Irritation: Some people report dry skin or other dermatological changes
Who Should Avoid Alkaline Water?
Certain individuals should exercise caution or avoid alkaline water altogether:
- People with kidney disease: Should avoid alkaline water, especially ionized versions, as their kidneys may not process excess minerals properly
- Those on medications affecting potassium levels: Consult with a healthcare provider before consuming alkaline water regularly
- Individuals with pH-sensitive conditions: Always check with your doctor first
Natural vs. Artificial Alkaline Water
Understanding the source of alkaline water is important for making informed choices:
Natural Alkaline Water
Natural alkaline water occurs when water passes over rocks and springs, picking up minerals that naturally increase its pH level. This water contains minerals in their natural form and is generally considered the safest option.
Artificially Alkalinized Water
Most commercially available alkaline water undergoes a process called electrolysis using an ionizer. This process:
- Uses electricity to separate acidic and alkaline molecules
- Raises the pH of regular water
- May or may not add beneficial minerals
- Requires high-quality source water to be effective and safe
The quality of artificially alkalinized water depends heavily on the source water quality and the ionization process used. Some experts recommend using reverse osmosis to purify water before ionization to ensure contaminants aren’t present.
How Much Alkaline Water Can I Drink a Day?
There’s no official recommended daily intake for alkaline water. For most healthy individuals, drinking alkaline water in moderation—similar to regular water intake recommendations of 8-10 glasses per day—is generally considered safe.
However, consider these guidelines:
- Start slowly if you’re new to alkaline water, allowing your body to adjust
- Don’t rely exclusively on alkaline water; variety in water sources is beneficial
- Monitor how your body responds and adjust accordingly
- If you have any health conditions, consult your healthcare provider about appropriate amounts
What Does Alkaline Water Do for Your Body?
Based on current research, alkaline water may:
- Provide essential minerals like calcium, magnesium, and potassium
- Support hydration, particularly during or after exercise
- Contribute to overall fluid intake
- Potentially support bone health in specific populations
- Offer a slightly different taste profile that some people prefer
What it likely doesn’t do:
- Significantly alter your blood pH
- Cure or prevent chronic diseases like cancer
- Dramatically slow the aging process
- Detoxify your body (your kidneys and liver handle that)
Where to Get Alkaline Water
If you’re interested in trying alkaline water, you have several options:
Purchase Pre-Bottled Alkaline Water
Many grocery stores, health food stores, and online retailers sell bottled alkaline water. Look for brands that clearly state their pH level and mineral content.
Use a Water Ionizer
Home water ionizers attach to your tap and use electrolysis to create alkaline water. Prices range from affordable countertop models to expensive under-sink installations.
Add Alkaline Drops or Powders
pH drops containing mineral concentrates can be added to regular water to increase alkalinity. These are portable and convenient for travel.
DIY Methods
Simple home methods include adding baking soda or lemon to water. However, these methods don’t provide the same mineral content as naturally alkaline water or properly ionized water.
Alkaline Water Benefits and Risks: The Bottom Line
The scientific community remains divided on alkaline water. While it’s generally safe for most people and may offer some benefits, the evidence doesn’t support many of the bold health claims often associated with it.
Pros:
- Generally safe for consumption
- Provides beneficial minerals
- May improve hydration
- Could support bone health in specific populations
- No significant negative side effects for most people
Cons:
- Limited scientific evidence for many claimed benefits
- Can be expensive compared to regular water
- May pose risks for people with kidney problems
- Quality varies significantly between products
- Potential for excessive mineral intake if consumed in large quantities
Frequently Asked Questions About Alkaline Water
Is alkaline water actually healthy?
Alkaline water is safe for most people and may provide some health benefits, primarily through its mineral content. However, it’s not a miracle cure, and research hasn’t conclusively proven all the benefits often attributed to it. For most individuals, it can be part of a healthy lifestyle but shouldn’t replace other important health practices.
Can alkaline water help with weight loss?
There’s no scientific evidence that alkaline water directly promotes weight loss. Any weight loss effects would likely come from replacing sugary beverages with water rather than the alkaline properties themselves.
Does alkaline water expire?
The alkalinity of water can decrease over time, especially if exposed to air. Bottled alkaline water typically has a shelf life similar to regular bottled water, but the pH level may decrease after opening.
Can I cook with alkaline water?
Yes, you can cook with alkaline water, though heating may reduce its alkalinity. Some people report that it improves the taste of tea and coffee, while others notice no difference.
Is alkaline water better for hydration than regular water?
Some studies suggest alkaline water may hydrate slightly more efficiently, particularly after intense exercise. However, for everyday hydration, regular water is perfectly adequate for most people.
Final Thoughts: What You Need to Know
Alkaline water represents an interesting area of health and wellness, but it’s important to approach it with realistic expectations. While it’s generally safe and may offer some benefits, it’s not a substitute for a healthy diet, regular exercise, and proper medical care.
If you’re considering adding alkaline water to your routine:
- Choose high-quality sources, whether natural or properly ionized
- Start gradually to see how your body responds
- Don’t expect miraculous results
- Consult your healthcare provider if you have any underlying health conditions
- Focus on overall wellness rather than relying on any single product
Remember, the foundation of good health includes a balanced diet, regular physical activity, adequate sleep, stress management, and staying properly hydrated—whether with alkaline water or regular water. No single type of water can replace these fundamental health practices.
If you’re interested in alkaline water for its mineral content and potential hydration benefits, it can be a reasonable addition to your wellness routine. Just approach marketing claims with healthy skepticism and prioritize evidence-based health practices recommended by qualified healthcare professionals.
Sources:
- National Center for Biotechnology Information – pH Scale and Human Body
- PubMed – Effects of Alkaline Water on DNA Aging Markers (2020)
- PMC – Alkaline Electrolyzed Water and Digestive Health Study (2018)
- PMC – Alkaline Water and Bone Density Research (2021)
- PMC – Safety Concerns and Contraindications for Alkaline Water