Alkaline Water: Benefits, Side Effects, and Common Questions

Alkaline water has become increasingly popular in the health and wellness community, with many claims about its potential benefits ranging from improved hydration to disease prevention. But what does the science actually say? This comprehensive guide explores what alkaline water is, how it differs from regular water, its potential benefits and side effects, and whether it’s worth incorporating into your daily routine.

What Is Alkaline Water?

The term “alkaline” in alkaline water refers to its pH level. pH is a measure that determines how acidic or alkaline a substance is on a scale from 0 to 14. A pH of 7 is considered neutral, values below 7 are acidic, and values above 7 are alkaline.

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 make water truly alkaline in a beneficial sense.

For water to be considered genuinely alkaline, it must contain alkaline minerals such as calcium, potassium, magnesium, or iron. These minerals not only increase the pH but also provide the water with its alkaline properties. Additionally, alkaline water should have a negative oxidation-reduction potential (ORP), which indicates its antioxidant capacity. The more negative the ORP value, the greater its potential antioxidant properties.

Alkaline Water vs Regular Water: Key Differences

Understanding the differences between alkaline water and regular drinking water can help you make an informed decision about which is right for you.

pH Level

The most obvious difference is the pH level. Regular water has a neutral pH of approximately 7, while alkaline water ranges from 8 to 9 or higher.

Mineral Content

Alkaline water contains higher concentrations of alkaline minerals like calcium, magnesium, and potassium. Regular tap water may contain some minerals, but typically not at the same levels.

Taste

Many people report that alkaline water has a slightly sweeter or smoother taste compared to regular water, though this is subjective and varies by brand and source.

Cost

Alkaline water is generally more expensive than regular tap or bottled water, whether purchased ready-made or produced at home using a water ionizer.

How Is Alkaline Water Made?

There are two primary ways alkaline water is produced: naturally and artificially.

Natural Alkaline Water

Water becomes naturally alkaline when it passes over rocks in springs and picks up minerals along the way. These minerals increase the water’s alkaline level naturally. This is considered the most authentic form of alkaline water.

Artificially Alkaline Water

Most commercially available alkaline water undergoes a chemical process called electrolysis. This process uses a device called an ionizer that employs electricity to separate the more acidic and more alkaline molecules in water. The acidic water is then separated out, leaving water with a higher pH.

Home Methods

You can also create alkaline water at home by:

• Using a water ionizer machine
• Adding pH drops to regular water
• Adding baking soda to water
• Using a water filter pitcher designed to increase alkalinity

It’s important to note that the quality of your source water matters significantly. Some experts recommend using reverse osmosis to purify water first before alkalizing it to ensure contaminants aren’t present.

Alkaline Water Benefits: What Does the Research Say?

Proponents of alkaline water claim numerous health benefits, but it’s crucial to distinguish between marketing claims and what scientific research actually supports.

Potential Benefits Supported by Research

While research is still limited, some studies have suggested potential benefits:

Improved Hydration

Some research suggests that alkaline water may be absorbed more quickly by the body, potentially improving hydration status, particularly after exercise. However, more comprehensive studies are needed to confirm this benefit.

Bone Health Support

A 2021 study indicated that alkaline water consumption might help improve bone density in postmenopausal individuals with osteoporosis. The theory is that alkaline water may help reduce bone resorption, the process by which bones break down and release minerals into the blood.

Digestive Health

A small 2018 study conducted in Japan with 60 participants suggested that drinking alkaline electrolyzed water may slightly improve stool consistency and support digestive health.

Anti-Aging Properties

A 2020 study on mice found that daily consumption of alkaline water showed improvements in DNA aging markers, suggesting potential anti-aging effects. However, human studies are needed to confirm these findings.

Claims Not Supported by Research

Many popular claims about alkaline water lack scientific evidence:

Changing Blood pH

One common claim is that alkaline water can regulate your body’s pH level. However, this is not supported by science. Your body, specifically your kidneys and lungs, tightly regulates blood pH within a very narrow range of 7.35 to 7.45. This homeostasis is essential for survival, and drinking alkaline water cannot significantly alter your blood pH.

Cancer Prevention

Some proponents claim alkaline water can prevent cancer by reducing acidity in the body. There is no credible scientific evidence supporting this claim.

Disease Prevention

While staying properly hydrated is important for overall health, there’s no substantial evidence that alkaline water specifically prevents chronic diseases better than regular water.

Is Alkaline Water Healthy?

The short answer is that alkaline water is generally considered safe for most people to drink. However, whether it’s healthier than regular water is still a matter of debate among health professionals.

The main concerns health experts have aren’t about safety but about the exaggerated health claims that aren’t backed by robust scientific research. While preliminary studies show some promise, more extensive, long-term research on humans is needed to definitively support many of the claimed benefits.

That said, if alkaline water encourages you to drink more water overall and stay better hydrated, that in itself can be beneficial for your health.

Alkaline Water Side Effects and Safety Concerns

While alkaline water is generally safe for most people, there are some potential side effects and safety concerns to be aware of.

Potential Side Effects

Hyperkalemia Risk

Regular consumption of alkaline water, particularly with a pH greater than 9.8, may increase the risk of hyperkalemia (elevated potassium levels in the blood). This is especially concerning for people with kidney problems.

Digestive Issues

Some people may experience digestive discomfort when first drinking alkaline water. Your stomach produces hydrochloric acid to maintain its acidic environment, and introducing highly alkaline water may temporarily disrupt this balance.

Nutrient Absorption

There are concerns that excessive consumption of highly alkaline water might interfere with nutrient absorption or deplete certain minerals and vitamins from the body, though more research is needed.

Other Concerns

Some research suggests potential concerns including:

• Potential harm to mucosal lining
• Excessive thirst
• Possible growth hindrance (more research needed)

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 drinking alkaline water without medical supervision, as kidneys play a crucial role in regulating pH balance and mineral levels.
• People taking medications: Alkaline water might affect how certain medications are absorbed. Consult your doctor before making alkaline water a regular part of your routine if you take prescription medications.
• People with specific health conditions: If you have any chronic health conditions, speak with your healthcare provider before drinking alkaline water regularly.

Where Can You Get Alkaline Water?

If you’re interested in trying alkaline water, you have several options:

Store-Bought Options

Alkaline water is widely available at:

• Grocery stores
• Health food stores
• Online retailers
• Convenience stores

Popular brands include Essentia, Core, and Icelandic Glacial, among others.

Home Production

You can make alkaline water at home using:

• Water ionizers: These machines use electrolysis to increase water pH and are available at many large retailers and online.
• Alkaline water pitchers: Similar to regular water filter pitchers but designed to increase pH while filtering.
• pH drops: Liquid concentrates that can be added to regular water.
• Baking soda: A simple and inexpensive method, though it significantly increases sodium content.

Natural Sources

Some natural spring waters are naturally alkaline due to their mineral content. These are generally considered the best option as they contain minerals that were acquired naturally.

How Much Alkaline Water Should You Drink?

There’s no official guideline for how much alkaline water is safe or optimal to drink. If the water is properly filtered to remove contaminants and comes from a quality source, there’s no established limit on daily consumption for healthy individuals.

However, it’s wise to:

• Start gradually if you’re new to alkaline water
• Pay attention to how your body responds
• Maintain variety in your fluid intake
• Consult with a healthcare provider if you have any concerns

The Cost Factor: Is Alkaline Water Worth It?

One practical consideration is cost. Alkaline water is significantly more expensive than tap water and often more expensive than regular bottled water.

Bottled alkaline water can cost $2-4 per bottle, which adds up quickly if consumed daily. A water ionizer machine requires an upfront investment of several hundred to several thousand dollars, though it may be more economical long-term if you drink alkaline water regularly.

Given the limited scientific evidence for dramatic health benefits, you’ll need to weigh whether the potential benefits justify the cost for your personal situation.

Frequently Asked Questions About Alkaline Water

Can alkaline water help with acid reflux?

Some people report that alkaline water helps with acid reflux symptoms, and there’s some limited research suggesting it may help deactivate pepsin, the enzyme responsible for acid reflux. However, more research is needed, and you should consult your doctor for acid reflux treatment rather than relying on alkaline water alone.

Does alkaline water help you lose weight?

There’s no scientific evidence that alkaline water specifically promotes weight loss. Staying well-hydrated with any type of water can support weight management efforts, but alkaline water doesn’t have special weight-loss properties.

Can you cook with alkaline water?

Yes, you can cook with alkaline water. Some people believe it makes vegetables brighter and can affect the texture of certain foods, though this hasn’t been extensively studied.

Is alkaline water better for hydration?

Some studies suggest alkaline water may be absorbed more quickly, but the difference in hydration compared to regular water appears minimal for most people. Regular water is perfectly adequate for staying hydrated.

Can alkaline water go bad?

Alkaline water can lose its alkalinity over time, especially if exposed to air. Bottled alkaline water typically has an expiration date. Water from ionizers should ideally be consumed relatively soon after production for maximum benefit.

Is alkaline water safe during pregnancy?

There’s limited research on alkaline water consumption during pregnancy. Pregnant individuals should consult their healthcare provider before making alkaline water a regular part of their diet.

The Bottom Line

Alkaline water has gained significant popularity in recent years, with many claims about its health benefits. While it’s generally safe for most people to drink, the scientific evidence supporting many of its purported benefits is still limited.

What we know:

• Alkaline water is safe for most healthy people to drink
• Some preliminary research suggests potential benefits for bone health, digestion, and hydration
• It cannot significantly change your blood pH, which your body regulates naturally
• People with kidney disease should avoid it without medical supervision
• Natural alkaline water with naturally occurring minerals is preferable to artificially alkalized water

The main issue health professionals have with alkaline water isn’t its safety but rather the exaggerated marketing claims that aren’t supported by robust scientific evidence. While some preliminary studies show promise, much more research is needed to definitively prove the claimed health benefits.

If you enjoy drinking alkaline water and it encourages you to stay better hydrated, there’s generally no harm in continuing, provided you’re a healthy individual. However, don’t expect it to be a cure-all or disease preventative. Regular water remains perfectly adequate for staying hydrated and maintaining good health.

Before making any significant changes to your diet or water intake, especially if you have existing health conditions or take medications, consult with your healthcare provider to ensure it’s appropriate for your individual situation.

Ultimately, the best water to drink is clean, safe water that you’ll actually consume in adequate amounts throughout the day—whether that’s tap water, filtered water, regular bottled water, or alkaline water.

Sources:

• National Center for Biotechnology Information – pH Scale
• PubMed – Alkaline Water and DNA Aging Markers Study (2020)
• PMC – Alkaline Electrolyzed Water and Digestive Health Study (2018)
• PMC – Alkaline Water and Bone Density Study (2021)
• PMC – Safety Concerns of Ionized Alkaline Water