Can I drink alkaline water during a workout? A look at performance and hydration

November 7, 2025 •

4 min read

According to some small studies, athletes who drank alkaline water experienced slightly better hydration markers, such as lower blood viscosity. This article tackles the common question, “Can I drink alkaline water during a workout?”, by examining the current science and providing a balanced perspective on its effects on performance and recovery.

Quick Summary

This article explores the science behind drinking alkaline water during exercise, comparing its claimed benefits for hydration, lactic acid buffering, and recovery against scientific evidence and potential risks, including digestive upset and mineral imbalance.

Key Points

Moderate Exercise: For typical, moderate workouts, regular, clean water is perfectly adequate for hydration.
High-Intensity Exercise: For prolonged, intense activity, a sports drink with electrolytes and carbs may be more beneficial than alkaline water for energy and replenishment.
Lactic Acid Buffering: While alkaline water is claimed to buffer lactic acid, scientific evidence is mixed, and the body has its own effective pH regulation systems.
Potential Risks: Excessive consumption of high-pH alkaline water may disrupt the stomach's acidity, potentially causing digestive issues or mineral imbalance.
Listen to Your Body: Pay attention to how your body responds and prioritize consistent hydration over specific water types, unless advised otherwise by a medical professional.

Understanding Alkaline Water and Your Body

Alkaline water has a higher pH (8–9.5) than tap water. It can be natural or produced through ionization. Proponents suggest its minerals like calcium, magnesium, and potassium benefit active people. Exercise increases body acidity due to lactic acid, causing fatigue. Hydration is key for supporting bodily processes and regulating temperature. The question is whether alkaline water offers performance or recovery advantages over regular water.

What Happens to Your Body During Exercise?

High-intensity workouts produce lactic acid, lowering muscle cell pH and causing fatigue and soreness. The body regulates blood pH, but strenuous exercise can challenge this. Proper hydration helps these processes and maintains body temperature.

The Claim: How Alkaline Water Could Help

Alkaline water is claimed to help counteract acidic metabolic byproducts.

Enhanced Hydration: Some studies suggest alkaline water might hydrate faster due to smaller molecule clusters. One study showed faster post-exercise rehydration in cyclists who drank it.
Buffering Lactic Acid: A key claim is that alkaline water neutralizes lactic acid from intense exercise, reducing fatigue and soreness. This may improve endurance and recovery.
Replenishing Electrolytes: Minerals in alkaline water can replace electrolytes lost through sweat, aiding muscle function and preventing cramps.

The Science Behind Alkaline Water and Athletic Performance

Scientific findings on alkaline water and athletic performance are mixed, and more research is needed. Some small studies show potential, but conclusive evidence is lacking.

Mixed Research Findings

One study found that athletes who drank alkaline water had improved hydration and more efficient lactate use after high-intensity exercise.
Another study noted better hydration markers in athletes consuming alkaline water, including lower blood viscosity.
However, some experts argue the body's pH regulation is robust, making it unlikely for alkaline water to significantly impact performance. Some suggest benefits might be a placebo effect.

Alkaline Water vs. Other Hydration Options

Consider how alkaline water compares to other workout drinks.

Comparison of Hydration Drinks During a Workout


Feature	Alkaline Water	Regular Water	Sports Drinks	Electrolyte Water
pH Level	High (typically 8–9.5)	Neutral (~7)	Varies (often acidic)	Neutral or slightly alkaline
Primary Goal	General wellness, purported performance boost	Basic hydration	Energy (carbs), electrolyte replenishment	Electrolyte replenishment
Electrolyte Content	May contain natural or added minerals	Minimal, unless fortified	High (sodium, potassium)	High (sodium, potassium, magnesium)
Carbohydrates/Sugar	None	None	High, to fuel exercise	None
Best for	Some athletes seeking marginal gains or for daily health	General, moderate exercise hydration	High-intensity or prolonged workouts (>60 mins)	Post-heavy sweat replenishment, preventing cramps
Potential Drawbacks	Costly, mixed evidence on benefits	Lacks electrolytes for intense exercise	High sugar content, unnecessary for light activity	May lack carbs needed for long workouts

Potential Downsides and Risks to Consider

While generally safe in moderation, excessive alkaline water consumption, especially high-pH varieties, can have side effects.

Digestive Impact: The stomach needs acidity (pH 1.5–3.5) for digestion and killing pathogens. High-pH water might neutralize stomach acid, potentially causing bloating or belching. It could also hinder nutrient absorption.
Mineral Imbalance: Consuming too much alkaline water could interfere with other mineral absorption or lead to excess minerals like calcium, particularly for those with kidney issues.
Alkalosis: While rare from water alone, excessive intake could lead to metabolic alkalosis, where the body's pH is too alkaline, causing symptoms like nausea, vomiting, muscle twitching, or confusion. Individuals with kidney problems or on certain medications should consult a doctor.

Making the Right Hydration Choice for You

For most moderate, short workouts, regular filtered water is sufficient. Endurance athletes or those training intensely for over an hour might benefit more from a sports drink with electrolytes and carbohydrates. If you like alkaline water and feel it helps, it's generally safe in moderation. Always listen to your body and consult a healthcare professional or dietitian for personalized advice, especially with existing health conditions or medications. Prioritize clean, mineral-rich water, whether regular or alkaline.

For more on athletic hydration, resources like the National Athletic Trainers' Association emphasize consistent fluid intake regardless of pH levels(https://www.nata.org/sites/default/files/2025-08/hydration-guidelines_handout.pdf).

Conclusion: Can I Drink Alkaline Water During a Workout?

Yes, most healthy people can drink alkaline water during a workout, but a significant, scientifically proven advantage over regular water is debated. Some small studies suggest possible benefits like better rehydration and acid buffering, but conclusive evidence is limited. The body efficiently regulates its own pH, and consistent hydration with clean water is most crucial for most people. For intense or long workouts, a sports drink with carbs and electrolytes might be better for performance and recovery. For general exercise, focus on adequate water intake and let your body handle the rest.

Frequently Asked Questions

Some small studies have suggested alkaline water may improve hydration markers slightly, but for most individuals, simply drinking enough clean water is what matters most. Scientific evidence is mixed and not conclusive.

Advocates claim alkaline water can neutralize lactic acid buildup, potentially reducing muscle soreness. However, this claim has limited scientific backing, and the body already has effective ways to manage lactic acid and pH balance.

For most healthy people, drinking alkaline water in moderation is safe. However, excessive consumption, especially for individuals with kidney conditions, can potentially lead to mineral imbalances or metabolic alkalosis.

During a long or high-intensity workout (>60 minutes), a sports drink containing electrolytes and carbohydrates is often more effective than alkaline water. This is because it replenishes both lost minerals and the energy your body needs to sustain performance.

Potentially. The stomach requires an acidic environment for proper digestion. Regularly consuming highly alkaline water might neutralize stomach acid, which could lead to digestive upset or poor nutrient absorption.

Monitor how you feel before, during, and after exercise. Note changes in perceived hydration, energy levels, and recovery time. Since effects are often modest and subjective, paying attention to your body is key.

The best strategy is to drink consistently before, during, and after your workout. The amount and type of fluid needed depend on factors like exercise intensity, duration, and climate. For intense, prolonged exercise, supplementing with electrolytes may be beneficial.