Alkaline water has become increasingly popular in recent years, with many health enthusiasts claiming it can do everything from boosting energy to preventing chronic diseases. But what does the science actually say about this trending beverage?
In this comprehensive guide, we’ll explore what alkaline water is, examine the research behind its claimed benefits, discuss potential side effects, and help you make an informed decision about whether it’s right for your health routine.
What Is Alkaline Water?
Alkaline water is water that has a higher pH level than regular drinking water. To understand this, it’s helpful to know that pH measures how acidic or alkaline a substance is on a scale from 0 to 14, with 7 being neutral.
Regular drinking water typically has a neutral pH of around 7, while alkaline water usually has a pH between 8 and 9. However, pH level alone doesn’t tell the whole story about alkaline water.
Key Components of Alkaline Water
True alkaline water contains two important characteristics:
- Alkaline minerals: Including calcium, magnesium, potassium, and bicarbonate, which naturally increase the water’s pH level
- Negative oxidation-reduction potential (ORP): This measures the water’s ability to act as an antioxidant. The more negative the ORP value, the greater its potential antioxidant properties
How Alkaline Water Differs from Regular Water
While both alkaline and regular water provide hydration, alkaline water proponents claim that its higher pH and mineral content offer additional health benefits. Regular tap or bottled water typically has a neutral pH and may contain fewer alkaline minerals depending on the source.
It’s important to note that despite claims about alkaline water changing your body’s pH, your body tightly regulates blood pH levels between 7.35 and 7.45 through your kidneys and respiratory system. Drinking alkaline water cannot significantly alter this balance, which is essential for survival.
Benefits of Alkaline Water: What Does Research Say?
While many health claims surround alkaline water, it’s crucial to separate marketing hype from scientific evidence. Here’s what current research suggests about potential benefits:
Hydration and Athletic Performance
Some studies suggest that alkaline water may improve hydration status. Research has indicated that the viscosity of alkaline water is different from regular water, which could potentially enhance hydration at the cellular level, particularly after exercise. However, more extensive research is needed to confirm these findings.
Bone Health Support
Several studies have explored alkaline water’s impact on bone health. Research published in medical journals suggests that alkaline water may help reduce bone resorption (the process where bone breaks down and releases minerals into the blood). A 2021 study found potential benefits for postmenopausal individuals with osteoporosis, though researchers emphasize the need for larger, long-term studies.
Digestive Health
Some research has examined alkaline water’s effects on digestive function. A small Japanese study in 2018 involving 60 participants found that drinking alkaline electrolyzed water showed slight improvements in stool quality. However, the study was limited in size and scope.
Acid Reflux Relief
There is some evidence that alkaline water with a pH of 8.8 may help deactivate pepsin, the enzyme responsible for breaking down proteins and a main cause of acid reflux. This could potentially provide relief for those suffering from gastroesophageal reflux disease (GERD), though this should not replace medical treatment.
Antioxidant Properties
A 2020 study conducted on mice found that daily consumption of alkaline water showed improvements in DNA aging markers, suggesting potential antioxidant effects. However, animal studies don’t always translate to human benefits, and more research on humans is necessary.
What Benefits Lack Strong Evidence?
Despite marketing claims, there is insufficient scientific evidence to support alkaline water’s ability to:
- Prevent or treat cancer
- Significantly slow the aging process
- Cure chronic diseases
- Dramatically boost energy levels
- Detoxify the body (your liver and kidneys already do this effectively)
Healthcare professionals emphasize that while alkaline water is generally safe, consumers should be skeptical of exaggerated health claims that aren’t backed by robust scientific research.
Alkaline Water Side Effects and Safety Concerns
For most healthy individuals, drinking alkaline water is considered safe. However, there are some potential side effects and situations where caution is warranted.
Potential Side Effects
While rare, some people may experience:
- Digestive issues: Some individuals report nausea or vomiting when first drinking alkaline water
- Skin irritation: In rare cases, people may develop skin irritation
- Muscle twitching or confusion: These symptoms could indicate an electrolyte imbalance
- Tingling in extremities: May occur if mineral levels become imbalanced
Risks of Long-Term Consumption
Regular consumption of alkaline water, particularly if the pH is greater than 9.8, may lead to:
- Hyperkalemia: A condition where potassium levels in the blood become too high, which can be dangerous for heart function
- Reduced stomach acidity: Your stomach needs acid to digest food and kill harmful bacteria. Consistently drinking very alkaline water might interfere with this process
- Mineral imbalances: Paradoxically, some experts warn that excessive alkaline water consumption could potentially deplete certain minerals or interfere with nutrient absorption
- Interaction with medications: Alkaline water may affect how your body absorbs certain medications
Who Should Avoid Alkaline Water?
Certain individuals should exercise caution or avoid alkaline water altogether:
- People with kidney disease: Those with impaired kidney function should avoid alkaline water without medical supervision, as their kidneys may struggle to regulate pH and mineral balance
- Individuals with kidney stones: Some research suggests alkaline water might not be suitable for those prone to calcium-based kidney stones
- People taking medications: Consult your healthcare provider before drinking alkaline water regularly, as it may interact with certain medications
- Those with naturally low stomach acid: Alkaline water could further reduce stomach acidity
If you have any chronic health conditions or concerns, consult with your doctor before making alkaline water a regular part of your diet.
How Is Alkaline Water Made?
Understanding how alkaline water is produced can help you make informed choices about which type might be best for you.
Naturally Alkaline Water
Water becomes naturally alkaline when it passes over rocks and through springs, picking up minerals like calcium, magnesium, and potassium along the way. This process naturally increases the water’s pH level and adds beneficial minerals.
Natural alkaline water from springs is generally considered the safest option because it contains a natural balance of minerals and hasn’t been chemically processed.
Artificially Alkaline Water (Ionized Water)
Most commercially available alkaline water is created through a process called electrolysis using a device called a water ionizer. Here’s how it works:
- Regular tap or filtered water enters the ionizer
- Electricity is used to separate acidic and alkaline molecules
- Acidic water is diverted away
- Alkaline water with a higher pH is produced for drinking
Quality and Safety Considerations
An important concern with ionized water is the quality of the source water. If the original water contains contaminants, the ionization process won’t necessarily remove them. Many experts recommend:
- Using reverse osmosis filtration before ionization to remove contaminants
- Ensuring your water source is tested and safe
- Choosing reputable brands if buying bottled alkaline water
- Properly maintaining home water ionizers according to manufacturer instructions
Making Alkaline Water at Home
You can also create alkaline water at home using simple methods:
- Baking soda: Add 1/8 tablespoon of baking soda to 8 ounces of water (this raises pH but doesn’t add other beneficial minerals)
- Lemon or lime: While acidic in their natural form, these fruits become alkaline during digestion and can make water more alkaline
- pH drops: Commercial drops that contain alkaline minerals can be added to water
- Water filter pitcher: Some specialized pitchers use filters that increase pH
However, homemade methods may not provide the same mineral content or consistent pH levels as commercial products or natural sources.
How Much Alkaline Water Can You Drink Per Day?
One of the most common questions about alkaline water is how much is safe to consume daily.
General Recommendations
If the water is properly filtered to remove contaminants and comes from a quality source, there’s no established upper limit on alkaline water consumption for healthy individuals. However, most experts suggest:
- Starting slowly to see how your body responds
- Drinking alkaline water as part of your total daily water intake, not exclusively
- Maintaining a balanced approach by also drinking regular water
- Staying within the general recommended daily water intake of about 8-10 glasses per day
Moderation Is Key
While alkaline water is generally safe, drinking exclusively alkaline water with a very high pH (above 9.5-10) for extended periods could potentially cause the side effects mentioned earlier. A balanced approach is best.
Listen to Your Body
Pay attention to how you feel when drinking alkaline water. If you experience any unusual symptoms such as nausea, muscle twitching, or digestive discomfort, reduce your intake and consult a healthcare provider.
Where to Get Alkaline Water
If you’re interested in trying alkaline water, you have several options:
Store-Bought Options
- Grocery stores: Many supermarkets now carry bottled alkaline water in their beverage section
- Health food stores: These often have a wider selection of alkaline water brands
- Online retailers: Numerous brands are available for purchase online, often with subscription options
- Water delivery services: Some companies deliver alkaline water directly to your home
Home Systems
- Water ionizers: Desktop or under-sink units that ionize your tap water
- Alkaline water pitchers: More affordable option that filters and alkalizes water
- Alkaline water filter systems: Whole-house or point-of-use systems
Natural Sources
- Natural springs: If you have access to tested, safe natural springs, this water is often naturally alkaline
- Bottled spring water: Some natural spring waters have a higher pH and can be labeled as alkaline
What to Look For When Buying
When selecting alkaline water, consider:
- The pH level (typically between 8-9 is sufficient)
- Mineral content and which minerals are included
- Whether it’s naturally alkaline or ionized
- Source water quality and safety testing
- Brand reputation and certifications
- Price and whether it fits your budget for regular consumption
Alkaline Water vs. Other Water Types
Understanding how alkaline water compares to other water types can help you make the best choice for your needs.
Alkaline Water vs. Mineral Water
Mineral water contains dissolved minerals from underground sources and may or may not be alkaline. While both contain minerals, alkaline water specifically has a higher pH level, whereas mineral water’s pH can vary.
Alkaline Water vs. Distilled Water
Distilled water is the opposite of alkaline water—it’s been boiled and condensed to remove virtually all minerals, resulting in a neutral or slightly acidic pH. While distilled water is pure, it lacks the minerals present in alkaline water.
Alkaline Water vs. Filtered Water
Standard filtered water has contaminants removed but maintains a neutral pH and may have varying mineral content depending on the filtration method. It doesn’t have the elevated pH of alkaline water.
Frequently Asked Questions About Alkaline Water
Does alkaline water really work?
Alkaline water does have a higher pH than regular water and contains minerals. However, whether it “works” depends on what you expect it to do. Some limited research suggests potential benefits for hydration, bone health, and digestion, but many dramatic health claims lack solid scientific backing. It’s safe for most people to drink, but it’s not a miracle cure.
Can alkaline water help with weight loss?
There is no scientific evidence that alkaline water directly causes weight loss. While proper hydration is important for metabolism and can support weight management efforts, alkaline water isn’t more effective than regular water for weight loss purposes.
Is it safe to drink alkaline water every day?
For most healthy people, drinking alkaline water daily is considered safe. However, it’s wise to consume it in moderation and not exclusively. People with kidney problems should consult their doctor before making it a regular part of their routine.
Can alkaline water cure acid reflux?
Some research suggests alkaline water may help neutralize stomach acid and deactivate pepsin, potentially providing relief from acid reflux symptoms. However, it should not be considered a cure or replacement for medical treatment. If you have chronic acid reflux or GERD, consult your healthcare provider about appropriate treatment options.
Does alkaline water taste different?
Many people report that alkaline water tastes smoother or “softer” than regular water, with a slightly sweeter taste. The taste difference is subtle and varies depending on the mineral content and pH level.
Can you cook with alkaline water?
Yes, you can cook with alkaline water. Some people believe it can help preserve nutrients in vegetables or make coffee and tea taste better. However, heating alkaline water may reduce some of its properties.
Is alkaline water better for children?
There is limited research on alkaline water consumption in children. While it’s likely safe in moderation, regular filtered or tap water is perfectly adequate for children’s hydration needs. Consult your pediatrician if you have concerns.
Can alkaline water interact with medications?
Alkaline water may affect how your body absorbs certain medications, particularly those that require specific pH levels for optimal absorption. If you take regular medications, discuss alkaline water consumption with your doctor or pharmacist.
How long does alkaline water stay alkaline?
Once opened or produced, alkaline water’s pH can gradually decrease over time as it’s exposed to air. Bottled alkaline water typically stays alkaline longer than homemade versions. For best results, consume freshly made alkaline water within 24-48 hours.
The Bottom Line: Is Alkaline Water Right for You?
Alkaline water is a safe beverage choice for most people, but it’s important to maintain realistic expectations about its benefits.
Key Takeaways
- Alkaline water has a higher pH (typically 8-9) than regular water and contains alkaline minerals
- Some research suggests potential benefits for hydration, bone health, and digestive issues, but more extensive studies are needed
- It cannot significantly change your body’s blood pH, which is tightly regulated by your kidneys and respiratory system
- Drinking alkaline water is generally safe for healthy individuals
- People with kidney disease should avoid it without medical supervision
- Natural alkaline water from springs is generally preferable to artificially ionized water
- Many dramatic health claims about alkaline water lack strong scientific support
Making an Informed Decision
If you’re considering adding alkaline water to your routine:
- Talk to your healthcare provider if you have any chronic health conditions
- Start slowly and monitor how your body responds
- Choose quality sources—whether bottled, ionized, or natural
- Don’t rely on alkaline water as a treatment for medical conditions
- Maintain a balanced approach to hydration, including regular water
- Be skeptical of exaggerated marketing claims
Remember, the most important thing is staying properly hydrated, whether you choose alkaline water or regular water. While alkaline water may offer some benefits, it’s not essential for good health, and regular water is perfectly adequate for meeting your hydration needs.
If you’re interested in trying alkaline water, there’s generally no harm in doing so as part of a balanced, healthy lifestyle. Just don’t expect it to cure diseases or dramatically transform your health. Focus on overall healthy habits including a nutritious diet, regular exercise, adequate sleep, and stress management for optimal wellness.
Sources:
- National Center for Biotechnology Information – pH Levels
- PubMed – Alkaline Water and DNA Aging Markers Study (2020)
- PubMed Central – Alkaline Electrolyzed Water Study (2018)
- PubMed Central – Alkaline Water and Bone Density Study (2021)
- PubMed Central – Safety Concerns of Ionized Alkaline Water
- World Health Organization – Nutrients in Drinking Water
- Mayo Clinic – Alkaline Water Expert Answers