Does Drinking Baking Soda Help with Hydration? Understanding the Risks and Benefits

October 9, 2025 •

4 min read

A single teaspoon of baking soda contains about 1,200 mg of sodium, which is more than half the American Heart Association's daily recommended limit for most adults. This high sodium content is the reason many ask, does drinking baking soda help with hydration, but it is also the primary reason for caution.

Quick Summary

While sodium bicarbonate can replenish lost electrolytes, its very high sodium content and alkalinity pose serious health risks. This article examines the popular practice and outlines effective, safer hydration methods, emphasizing that regular consumption is dangerous.

Key Points

High Sodium Content: Baking soda's significant sodium load can lead to dangerous electrolyte imbalances like hypernatremia and metabolic alkalosis.
Limited to Elite Athletes: Its use is generally restricted to high-intensity, short-duration sports under strict medical supervision, not for routine hydration.
Potential for GI Distress: Consuming baking soda can cause unpleasant side effects such as nausea, bloating, vomiting, and cramps.
Not a Balanced Electrolyte Source: While it provides sodium, baking soda lacks other critical electrolytes like potassium, calcium, and magnesium, which are necessary for overall health.
Prioritize Proven Methods: The safest and most effective hydration strategies involve drinking plain water and consuming a balanced diet rich in water-dense fruits and vegetables.
Risks for Chronic Conditions: Individuals with kidney disease, high blood pressure, or heart conditions should avoid drinking baking soda due to its impact on sodium levels and fluid retention.
Not a Curing Agent: For any persistent medical symptoms, relying on baking soda is a dangerous myth; always consult a healthcare provider for diagnosis and proper treatment.

The Theory: Why Some Consider Baking Soda for Hydration

At its core, baking soda is sodium bicarbonate, a compound that contains sodium. As an electrolyte, sodium plays a crucial role in maintaining the body's fluid balance, regulating nerve signals, and enabling muscle contractions. When people sweat, they lose both water and electrolytes, including sodium. The logic behind using baking soda for hydration is that by ingesting more sodium, one can help replenish lost electrolytes and aid water retention. Elite athletes sometimes use controlled doses of sodium bicarbonate to improve performance during high-intensity exercise by buffering acid buildup in the muscles, which can delay fatigue. However, this is a very specific, carefully monitored application that is not applicable to general hydration needs.

The Significant Dangers of Using Baking Soda for General Hydration

For the average person seeking to hydrate, the risks of drinking baking soda far outweigh any potential benefits. The primary dangers stem from the substance's extremely high sodium content and its alkaline nature.

The Danger of Hypernatremia and Metabolic Alkalosis

Hypernatremia is a condition caused by dangerously high sodium levels in the blood. Because a small amount of baking soda delivers a massive dose of sodium, it can easily lead to this condition, especially if not balanced with enough water. Symptoms include intense thirst, fatigue, lightheadedness, and in severe cases, seizures and brain hemorrhage. Overconsumption can also lead to metabolic alkalosis, where the body's blood pH becomes excessively alkaline. This disrupts the body's natural acid-base balance, leading to symptoms like nausea, muscle twitching, tremors, and confusion.

Gastrointestinal Distress

Mixing baking soda with stomach acid produces a gaseous reaction, which can lead to significant gastrointestinal issues. Common side effects include bloating, nausea, vomiting, stomach cramps, and abdominal pain. In rare, but severe cases, consuming large amounts can cause gastric rupture due to the rapid release of carbon dioxide gas.

Other Health Risks

For individuals with pre-existing conditions, the risks are even greater. People with high blood pressure, kidney disease, or heart conditions should avoid baking soda due to its effect on fluid retention and sodium levels. Furthermore, excessive intake can lead to electrolyte imbalances beyond just sodium, affecting potassium and chloride levels.

Safer and More Effective Hydration Methods

Instead of relying on a risky home remedy, focus on proven strategies for healthy hydration:

Prioritize plain water: For most daily activities, water is the best and safest source of hydration. You can gauge your hydration level by monitoring the color of your urine—it should be pale yellow.
Eat water-rich foods: Many fruits and vegetables, such as watermelon, cucumbers, and strawberries, have high water content and contribute significantly to your daily fluid intake.
Consume balanced electrolyte drinks (when necessary): For prolonged or intense exercise, or during bouts of illness with vomiting or diarrhea, a commercial sports drink or oral rehydration solution can be beneficial. These are formulated to provide a balanced mix of electrolytes, not just sodium.
Make a balanced homemade electrolyte drink: A safe and effective homemade solution can be made by combining water, a small amount of salt, a source of potassium (like lemon juice or coconut water), and a sweetener like honey if desired.

Comparison: Baking Soda vs. Safer Hydration Options


Feature	Baking Soda Water	Commercial Sports Drink	Plain Water & Hydrating Foods
Sodium Content	Extremely high concentration; often exceeding daily limits.	Balanced, designed for safe electrolyte replenishment.	Varies by food, balanced through a healthy diet.
Electrolyte Profile	Lacks other essential electrolytes like potassium, calcium, and magnesium.	Includes a balanced mix of sodium, potassium, and sometimes other minerals.	Rich in diverse electrolytes from natural food sources.
Safety	High risk of dangerous electrolyte imbalances, metabolic alkalosis, and GI distress.	Safe when used as directed, especially for endurance activities.	Very safe and effective for daily hydration and replenishment.
Best For	Limited to very specific, high-intensity athletic performance under strict supervision.	Endurance athletes, rehydrating after significant sweat loss.	The general population, everyday hydration needs.

The Bottom Line on Baking Soda for Hydration

While the concept of using a readily available substance like baking soda for a quick hydration fix is tempting, the practice is dangerous and ineffective for general purposes. The extreme sodium load risks severe health complications, including metabolic alkalosis and hypernatremia, which can harm your kidneys and nervous system. Stick to proven, safe methods like drinking plenty of water and incorporating water-rich fruits and vegetables into your diet. If you are an endurance athlete considering sodium bicarbonate, consult with a qualified sports dietitian or healthcare provider for proper guidance and dosage. For everyone else, the kitchen staple is best left for baking and cleaning, not for hydrating your body.

Learn more about safe and effective hydration strategies from the National Institutes of Health.

Frequently Asked Questions

The primary danger is the extremely high sodium content, which can lead to hypernatremia (excess sodium in the blood) and metabolic alkalosis (excessively high blood pH), potentially causing severe health issues.

No, baking soda cannot effectively replace commercial electrolyte drinks. While it provides sodium, it lacks other crucial electrolytes like potassium and magnesium that are necessary for maintaining proper fluid balance.

Common side effects include gastrointestinal distress, such as bloating, nausea, vomiting, and stomach cramps, due to the release of carbon dioxide gas.

No, drinking baking soda is considered potentially unsafe for pregnant women and children. It can cause fluid retention and potentially harmful pH imbalances, and should be avoided.

A simple way to check is to observe the color of your urine. When you are properly hydrated, your urine should be pale yellow or almost clear. Infrequent or darker urine can be a sign of dehydration.

Metabolic alkalosis is a condition that occurs when the body's blood pH becomes too alkaline. Excessive consumption of baking soda can cause this, leading to symptoms like muscle twitching, tremors, nausea, and weakness.

Safe and natural hydration can be improved by drinking plenty of plain water, eating water-rich fruits and vegetables like watermelon and cucumbers, and adding natural flavorings like lemon juice to your water.