Can I drink alkaline water while working out? The Science, Benefits, and Risks

November 23, 2025 •

3 min read

A 2018 study indicated that mineral-based alkaline water improved hydration and anaerobic exercise performance in athletes. This leads many to wonder if alkaline water is beneficial during workouts and how it impacts performance.

Quick Summary

Alkaline water may improve hydration and buffer lactic acid, potentially boosting anaerobic exercise. Evidence varies, and the advantages might not apply to moderate workouts.

Key Points

May Aid Intense Exercise: Some studies suggest alkaline water can improve hydration status and anaerobic performance in high-intensity sports by buffering exercise-induced acidity.
Sufficient for Moderate Workouts: For most people and moderate exercise, plain water is perfectly sufficient for effective hydration, making alkaline water unnecessary.
Consider Electrolyte Needs: Alkaline water contains minerals, but for prolonged, high-sweat workouts, a dedicated electrolyte drink may be better for replenishing lost sodium and potassium.
Risk of Over-Alkalization: Excessive consumption could potentially disrupt your body's natural pH balance, affect stomach acid, and lead to adverse health effects like metabolic alkalosis,.
Consult a Doctor: Individuals with underlying kidney conditions or those on medication should consult a healthcare professional before incorporating alkaline water into their regular routine,.
Mind the Cost: Alkaline water is more expensive than regular water, and the potential benefits may not justify the added expense for the average fitness enthusiast.

What is Alkaline Water?

Alkaline water has a pH above 7, typically between 8 and 9.5. Regular water has a neutral pH of about 7. The higher pH often results from added minerals such as calcium, magnesium, and potassium, or is created through ionization,. Proponents suggest these minerals and the higher pH can offer health benefits during exercise. Naturally alkaline water comes from springs over mineral-rich rocks, while most commercial types are made artificially.

The Potential Benefits of Alkaline Water for Workouts

Some theories and limited studies propose advantages for athletes using alkaline water.

Improved Hydration

Research suggests alkaline water might lead to faster rehydration than tap water after intense exercise, possibly due to absorption differences or mineral content,. One study noted reduced blood viscosity with alkaline water post-exercise, potentially improving blood flow and oxygen delivery. Good hydration is vital for temperature control, nutrient transport, and performance.

Buffering Lactic Acid and Reducing Fatigue

Intense exercise generates lactic acid, causing muscle fatigue. Alkaline water is thought to help neutralize this acid, potentially delaying fatigue and enabling longer workouts,. This might also aid in recovery and reduce soreness.

Enhanced Anaerobic Performance

A study on combat athletes showed that consuming highly alkaline water for three weeks improved anaerobic performance compared to regular water. This indicates a potential performance boost for high-intensity, short activities by influencing acid-base balance. For more details, see the study on PMC: Alkaline water improves exercise-induced metabolic acidosis and enhances anaerobic exercise performance in combat sport athletes.

Mineral Replenishment

Alkaline water contains minerals like magnesium, calcium, and potassium, electrolytes lost in sweat. Replenishing these is crucial for muscle and nerve function, and fluid balance, particularly for endurance athletes.

The Potential Risks and Considerations

Alkaline water isn't universally beneficial and has potential drawbacks.

Lack of Conclusive Evidence

Plain water is sufficient for most people and moderate exercise. Many alkaline water studies are small-scale, lacking large-scale evidence to confirm significant advantages over regular water for the general public,. The body effectively regulates pH, and the impact of dietary changes is not fully clear.

Impact on Stomach Acidity

The stomach needs high acidity to kill bacteria and digest food. Drinking large amounts of highly alkaline water could reduce this acidity, potentially causing digestive issues.

Risks of Over-Alkalization

Excessive long-term intake might lead to metabolic alkalosis, an overly alkaline state. Symptoms include nausea and muscle twitches. Moderation is important, and those with kidney problems or on medication should consult a doctor.

Cost and Accessibility

Bottled alkaline water is expensive. Home ionizers are costly investments. For most recreational exercisers, regular water is sufficient and more economical.

Alkaline Water vs. Other Hydration Options


Feature	Alkaline Water	Regular Water	Sports Drinks
pH Level	Higher (8–9.5)	Neutral (approx. 7)	Lower (often acidic, ~6)
Minerals	Often contains added minerals (Calcium, Mg, K)	Mineral content varies; can be naturally present	Contains added electrolytes (Sodium, Potassium) and carbohydrates (sugars)
Best For	Intense, anaerobic exercise or specific health conditions	General, everyday hydration and most moderate workouts	Endurance sports, intense heat, or prolonged heavy sweating
Drawbacks	Higher cost, potential digestive issues, limited conclusive science,	No significant drawbacks for most individuals	High sugar content, extra calories, can be unnecessary for shorter workouts

Best Practices for Hydration During Workouts

Drink consistently: Hydrate throughout the day and during your workout,.
Prioritize plain water for most workouts: Regular water works well for easy to moderate activity under an hour.
Consider needs for intense exercise: Electrolyte drinks might be needed for prolonged, high-intensity exercise or hot weather.
Listen to your body: Thirst and urine color (pale lemonade) indicate hydration status.
Time your intake: Drink water before and regularly during your workout.

Conclusion

Yes, alkaline water can be consumed during workouts. It might benefit those doing specific, high-intensity exercise by potentially improving hydration and buffering acidity,. However, the evidence isn't conclusive for everyone, and regular water is sufficient for moderate activity,. Consider the cost and potential risks, such as impacts on stomach acid or over-alkalization,. Consistent hydration is key, and for most, plain water is the reliable, affordable choice. For extreme exertion, electrolyte drinks may be more beneficial as alkaline water often lacks the full electrolyte profile.

Frequently Asked Questions

For most moderate workouts, regular water is just as effective for hydration. While some small studies suggest alkaline water may offer a slight advantage for rehydration after intense exercise, the volume of fluid consumed is generally more important than its pH level,.

Some proponents claim alkaline water helps buffer the lactic acid buildup that contributes to muscle soreness and fatigue. While this is a theoretical benefit, consistent evidence is limited, and other factors like proper cool-downs and nutrition are more critical for recovery,.

If you choose to drink it, pre- and post-workout are considered optimal times. Drinking it beforehand can prepare your body for exercise, and drinking it afterward can aid in recovery. It's generally best to sip small amounts during the workout rather than consuming large quantities.

You can increase the pH of water at home by adding a small amount of baking soda or lemon juice. However, this is not a substitute for the mineral content found in naturally sourced or commercially ionized water and lacks the scientific validation of prepared alkaline waters in some studies,.

The potential interaction between alkaline water and supplements is not well-researched. However, alkaline water may alter stomach acidity, which could affect the absorption of certain nutrients or medications. It is advisable to consult a healthcare provider or a sports nutritionist.

No, alkaline water is not a direct replacement for sports drinks, especially for intense or endurance activities. Sports drinks contain carbohydrates for energy and a specific balance of electrolytes like sodium and potassium that alkaline water may not provide sufficiently,.

Some research suggests that the acid-buffering effects of alkaline water may lead to increased stamina and endurance, particularly in anaerobic activities,. However, results are mixed, and it is not a guaranteed performance enhancer.