Many naturopathic and alternative health enthusiasts assert that alkaline water, whether purchased in bottles or generated with a do-it-yourself ionizing purifier, is an exceptionally healthy water option.
Within these circles, various claims are made regarding the benefits of alkaline water, suggesting that it can slow the aging process, boost energy, aid individuals with fertility issues, regulate body pH levels, and prevent chronic diseases such as cancer. Nevertheless, water, in general, is essential to life, constituting over 60 percent of our bodies, and maintaining hydration is crucial for every bodily function. Experts recommend consuming approximately 11.5 to 15.5 cups of water daily through drinking or water-rich foods, according to the National Academies of Science, Engineering, and Medicine.
However, the veracity of the claims surrounding alkaline water and its superiority to regular water is a subject of inquiry. This exploration aims to clarify what alkaline water entails, shed light on its purported health benefits, and more.
First, What Is Alkaline Water?
To delve into the realm of alkaline water, it’s essential to grasp pH, the measure of acidity or alkalinity in any substance or solution, according to the U.S. Geological Survey. The pH scale, ranging from 0 to 14, designates 7 as the neutral midpoint. Substances with a pH of 1 are highly acidic, while those with a pH of 13 are strongly alkaline.
Pure water aligns with the neutral point, boasting a pH close to 7. Alkaline water, also known as ionized water, surpasses the pH of regular water, typically ranging between 7 and 9.5. This transformation is achieved through an ionizer, a device that alters the chemical composition of the water, as outlined by the Cleveland Clinic.
Potential Health Benefits of Alkaline Water
Several small studies have suggested potential benefits of consuming alkaline water; however, it’s crucial to note that the research in this area is limited, and more extensive studies are needed to establish the definitive effects of alkaline water.
Could Help With Acid Reflux:
A study in JAMA Otolaryngology — Head & Neck Surgery (October 2017) compared 85 individuals using proton pump inhibitors for acid reflux with 99 participants treating acid reflux through the Mediterranean diet and alkaline water.
Over two years, the diet and alkaline water approach showed comparable efficacy to medication, suggesting a potential benefit. Notably, participants simultaneously modified their diet, making it unclear if alkaline water alone would impact acid reflux symptoms.
May Support Bone Health:
- Some studies propose that alkaline water might slow bone loss, but further research is necessary to confirm this relationship and its impact on overall bone density, as stated by the Mayo Clinic.
Might Benefit Athletes:
- A study in Biology of Sport (September 2017) indicated improved hydration status and more efficient lactic acid utilization in soccer players who consumed alkaline, low-mineralized water after anaerobic exercise. However, the study’s small scale and the reason behind these potential benefits remain unclear.
Could Have Health Benefits After Menopause:
- An October 2022 study in PLOS One followed 304 postmenopausal individuals, some consuming regular water and others alkaline water.
- After several weeks, those drinking alkaline water exhibited slightly lower diastolic blood pressure, reduced fasting plasma glucose, and longer sleep duration compared to those drinking regular water. The study emphasizes that water, regardless of type, may offer health benefits, necessitating further research specifically on alkaline water benefits.
Claims About Alkaline Water With No Supporting Evidence
That It Makes Your Body ‘Less Acidic’:
- Advocates of alkaline water suggest it reduces body acidity associated with the Standard American Diet. Chronic low-grade acidosis, linked to health issues, is a belief outlined in a June 2017 review in Nutrients.
- Alkaline water is not necessary to balance body pH, as each body part maintains its own pH level, as per an October 2011 review in the Journal of Environmental and Public Health. Blood, with a pH of around 7.4, has a narrow range crucial for health. Caution is advised against eliminating all body acids, including stomach acid, vital for digestion, as per the National Library of Medicine (NLM). Claims of having “too much acid” or alkaline water preventing diseases are unfounded, as per the Cleveland Clinic.
That It Can Prevent or Cure Cancer or Other Chronic Diseases:
- No peer-reviewed studies support the claim that drinking alkaline water reduces cancer risk or aids in cancer treatment, according to a June 2016 review in BMJ.
That It Can Boost Brain Health or Prevent Alzheimer’s:
- Limited research exists to substantiate the idea of alkaline water benefiting cognition or reducing Alzheimer’s disease risk.
That It Can Solve Fertility Issues or Slow the Aging Process:
- There is no scientific backing for claims related to alkaline water addressing fertility issues or slowing the aging process.
Possible Risks of Drinking Too Much Alkaline Water
While consuming alkaline water regularly is generally not dangerous, excessive intake could potentially pose issues, especially when combined with certain medications.
Although rare, the consumption of excessive alkaline water, characterized by a high pH, may disturb the body’s normal pH balance. This can, in some cases, result in a condition known as metabolic alkalosis, leading to symptoms such as confusion, nausea, vomiting, hand tremors, muscle twitching, and tingling in the face, hands, or feet, as stated by the Cleveland Clinic.
Individuals who are more susceptible to developing metabolic alkalosis are those who have ingested excessive amounts of antacids, baking soda, water pills, certain laxatives, or steroids, according to the Cleveland Clinic.
Typically, the body can self-regulate its pH when consuming alkaline water, and adverse effects are rare.
How Alkaline Water Is Made
There are two types of alkaline water, each produced through distinct methods, as outlined by Baylor Scott & White Health:
‘Artificial’ Alkaline Water:
- Typically tap water processed through an electrical ionizer to increase pH. Advocates claim electrolysis separates acidic and alkaline molecules in water, though insufficient quality research supports these assertions.
Bottled Spring or Mineral Water:
- Natural spring water passing through rocks and soil, accumulating diverse minerals influencing pH. Naturally occurring mineral water includes alkalizing compounds such as calcium, silica, potassium, magnesium, and bicarbonate.
While ionizing machines are available for purchase, they are generally not recommended as they cannot incorporate essential minerals naturally found in spring water.
Additionally, other alkaline beverages include herbal teas, coconut water, and certain green juices.
The Bottom Line
While there is a possibility that alkaline water may offer certain health benefits for specific individuals in particular situations, such as alleviating acid reflux, it remains uncertain whether drinking alkaline water is conclusively advantageous for overall health. Existing studies lack definitive evidence.
Until more concrete evidence is available, it may be advisable to rely on regular (filtered) tap water for your primary hydration. The key priority is to ensure you stay adequately hydrated by consuming water regularly.