Alkaline Water: Benefits, Side Effects, and Everything You Need to Know

Alkaline water has become increasingly popular in the health and wellness community, with proponents claiming it can do everything from boosting energy levels to preventing serious diseases. But what does the science actually say about these claims?

While alkaline water contains beneficial minerals and has a higher pH than regular water, it’s important to separate fact from fiction when it comes to its potential health benefits. This comprehensive guide explores what alkaline water is, its possible advantages and risks, and whether it deserves a place in your daily 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 water’s pH level, which measures how acidic or alkaline a substance is on a scale from 0 to 14.

Regular tap 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 define alkaline water. True alkaline water also contains alkaline minerals such as calcium, potassium, magnesium, and iron, and has a negative oxidation-reduction potential (ORP).

Understanding pH Levels

The pH scale ranges from 0 to 14, with:

• 0-6.9 being acidic
• 7 being neutral
• 7.1-14 being alkaline (or basic)

Common beverages and their approximate pH levels include:

• Lemon juice: pH 2
• Coffee: pH 5
• Regular water: pH 7
• Alkaline water: pH 8-9

Natural vs. Artificial Alkaline Water

Alkaline water can be naturally occurring or artificially created:

Natural alkaline water forms when water passes over rocks and springs, picking up minerals that naturally increase its alkalinity. This type of water contains beneficial minerals and has been consumed for centuries in various regions around the world.

Artificial alkaline water is created through a process called electrolysis, which uses an ionizer device to separate acidic and alkaline components in regular water. This process raises the pH level but may not provide the same mineral content as naturally alkaline water.

Benefits of Alkaline Water

While alkaline water has gained significant attention, it’s crucial to understand that research is still limited. Here are the potential benefits that have some scientific backing:

1. Mineral Supplementation

Alkaline water contains essential minerals like calcium, magnesium, and potassium. Drinking alkaline water may help increase your intake of these important nutrients, which support various bodily functions including bone health, muscle function, and cardiovascular health.

2. Bone Health Support

Some research suggests that alkaline water may benefit bone health, particularly in postmenopausal individuals. A study published in scientific literature indicated that alkaline water consumption might help improve bone density in people with osteoporosis, though more extensive research is needed to confirm these findings.

3. Hydration Properties

Some athletes report that alkaline water provides better hydration compared to regular water. The theory is that the smaller molecular cluster size of ionized alkaline water allows for better cellular absorption, though this claim requires more scientific validation.

4. Digestive Health

Limited research has explored alkaline water’s potential benefits for digestive health. One small study suggested that drinking alkaline electrolyzed water might have a positive effect on digestive function, but larger studies are needed to confirm these results.

5. Antioxidant Properties

Alkaline water with a negative ORP value may act as an antioxidant, potentially helping to neutralize harmful free radicals in the body. However, the practical significance of this effect when consumed orally is still being researched.

What Does Alkaline Water Do to Your Body?

It’s important to understand that while alkaline water has a higher pH, it cannot significantly change your blood pH levels. Your body has sophisticated mechanisms to maintain blood pH within a very narrow range of 7.35 to 7.45, which is essential for survival.

Your kidneys and lungs work constantly to regulate pH levels, and no food or beverage you consume can drastically alter this balance. When you drink alkaline water, your stomach produces hydrochloric acid to maintain appropriate pH levels for digestion, demonstrating the body’s natural regulatory system.

Alkaline Water Side Effects and Risks

While alkaline water is generally considered safe for most people, there are some potential concerns to be aware of:

Possible Side Effects

• Hyperkalemia: Regular consumption of alkaline water with a very high pH (above 9.8) may lead to elevated potassium levels, particularly in individuals with kidney issues
• Digestive changes: Some people may experience digestive discomfort when first drinking alkaline water
• Mineral imbalance: Excessive consumption could potentially affect the body’s natural mineral balance
• Reduced stomach acidity: Over-alkalizing may interfere with the stomach’s natural acid production needed for proper digestion

Who Should Avoid Alkaline Water?

Certain individuals should be cautious about drinking alkaline water or avoid it altogether:

• People with kidney disease or impaired kidney function should avoid alkaline water without medical supervision
• Individuals taking medications that affect potassium levels should consult their healthcare provider
• Those with naturally high stomach pH may experience digestive issues

If you have any chronic health conditions, it’s advisable to speak with a healthcare professional before making alkaline water a regular part of your diet.

Is Alkaline Water Good for You?

The answer depends on several factors. While alkaline water is generally safe to drink and may provide some benefits, the scientific evidence supporting many health claims remains limited.

The main concerns among health professionals aren’t about safety but rather about the exaggerated marketing claims often associated with alkaline water. Many advertised benefits lack robust scientific backing.

That said, if you enjoy drinking alkaline water and it’s naturally sourced or properly filtered before ionization, there’s typically no harm in consuming it as part of a balanced diet. Just don’t expect it to cure diseases or dramatically transform your health.

How Much Alkaline Water Can You Drink Per Day?

If you choose to drink alkaline water, moderation is key. There’s no official recommendation for daily alkaline water consumption, but here are some general guidelines:

• Start slowly by incorporating alkaline water gradually into your routine
• Most experts suggest limiting alkaline water to 1-2 liters per day
• Continue drinking regular water as well to maintain balance
• Listen to your body and adjust consumption based on how you feel

If the water is properly filtered to remove contaminants and comes from a quality source, moderate daily consumption is generally considered safe for healthy individuals.

Where to Get Alkaline Water

There are several ways to obtain alkaline water:

Purchase Pre-Made Alkaline Water

Bottled alkaline water is widely available at grocery stores, health food stores, and online retailers. When purchasing, look for products that clearly list their pH level and mineral content.

Use a Water Ionizer

Water ionizers are devices that use electrolysis to create alkaline water from tap water. These machines are available from various retailers and range in price from affordable countertop models to expensive under-sink installations.

Natural Sources

Some natural spring waters are naturally alkaline due to the minerals they collect as they flow through rocks. These can be purchased bottled or accessed directly from natural springs in some locations.

Make Your Own

You can create alkaline water at home by:

• Adding pH drops specifically designed for this purpose
• Adding a small amount of baking soda to water
• Using water filtration pitchers with alkalizing filters

However, homemade alkaline water may not contain the same mineral profile as naturally alkaline water or professionally ionized water.

Alkaline Water vs. Regular Water: Which Is Better?

The debate between alkaline and regular water often misses a crucial point: the most important thing is staying properly hydrated, regardless of the type of water you drink.

Regular drinking water is perfectly healthy and adequate for maintaining hydration and supporting bodily functions. While alkaline water may offer some additional benefits due to its mineral content, these advantages can also be obtained through a balanced diet rich in fruits and vegetables.

Consider these factors when choosing:

• Cost: Regular water is significantly less expensive than alkaline water
• Accessibility: Tap water is readily available, while alkaline water may require special purchase or equipment
• Mineral content: Alkaline water may provide additional minerals, but a healthy diet typically covers these needs
• Taste: Some people prefer the taste of alkaline water, which may encourage better hydration

Common Myths About Alkaline Water

Myth 1: Alkaline Water Detoxifies Your Body

Your liver and kidneys are highly efficient at removing toxins from your body. While staying hydrated supports these organs, alkaline water doesn’t provide special detoxification properties beyond regular water.

Myth 2: It Prevents Cancer

There is no scientific evidence that drinking alkaline water can prevent or treat cancer. Cancer is a complex disease that cannot be prevented simply by changing the pH of your drinking water.

Myth 3: It Slows Aging

While one animal study showed some effects on DNA aging markers, there’s insufficient evidence to support claims that alkaline water slows human aging processes.

Myth 4: It Changes Your Blood pH

Your body tightly regulates blood pH levels regardless of what you drink. Alkaline water cannot and should not significantly alter your blood pH.

Frequently Asked Questions

Is alkaline water actually healthy?

Alkaline water is safe to drink and may provide some benefits due to its mineral content. However, it’s not necessarily healthier than regular water for most people. The key is staying well-hydrated with clean, safe water.

What are the benefits and risks of alkaline water?

Potential benefits include increased mineral intake and possible support for bone health and hydration. Risks are minimal for healthy individuals but may include mineral imbalances or hyperkalemia with excessive consumption, particularly in people with kidney problems.

Can you drink alkaline water every day?

Yes, healthy individuals can typically drink alkaline water daily in moderation. However, it’s wise to vary your water sources and not rely exclusively on alkaline water.

Does alkaline water help with acid reflux?

Some anecdotal reports suggest alkaline water may help with acid reflux symptoms, but scientific evidence is limited. If you suffer from chronic acid reflux, consult with a healthcare provider for proper treatment.

Is alkaline water safe during pregnancy?

While alkaline water is generally considered safe, pregnant women should consult their healthcare provider before making any significant dietary changes, including switching to alkaline water.

How can I tell if water is alkaline?

You can test water’s pH using pH test strips, drops, or a digital pH meter. These are available at most health food stores or online retailers.

The Bottom Line

Alkaline water is a popular beverage that contains minerals and has a higher pH than regular water. While it’s generally safe to drink and may offer some benefits, particularly in terms of mineral supplementation, many of the dramatic health claims associated with it lack strong scientific support.

The truth is that for most healthy people, regular water is perfectly adequate for maintaining good health. Your body is highly effective at regulating its pH levels without dietary intervention. If you enjoy alkaline water and can afford it, there’s typically no harm in drinking it, but it shouldn’t be viewed as a miracle cure or essential health product.

Natural alkaline water from springs is generally considered the safest option due to its natural mineral content. If you choose artificially ionized water, ensure it comes from a properly filtered source to avoid contaminants.

Most importantly, focus on staying well-hydrated with clean, safe water of any type, eating a balanced diet rich in fruits and vegetables, exercising regularly, and maintaining other healthy lifestyle habits. These fundamental practices will have a far greater impact on your health than the type of water you choose to drink.

If you have specific health concerns or conditions, especially kidney disease or other chronic illnesses, consult with a healthcare professional before incorporating alkaline water into your daily routine.

Sources:

• National Center for Biotechnology Information – pH Regulation
• PubMed – Study on Alkaline Water and DNA Aging Markers
• PMC – Alkaline Electrolyzed Water Effects on Digestive Health
• PMC – Alkaline Water and Bone Density Study
• PMC – Safety Concerns of Ionized Alkaline Water