Before incorporating this into your routine, it is crucial to understand both the potential upsides and the serious drawbacks.
Baking soda, or sodium bicarbonate (NaHCO3), is an alkaline compound widely used beyond the kitchen. Its ability to neutralize acid is the basis for most of its purported health benefits, but this same property is also the source of its most significant risks, especially when taken in improper amounts or for prolonged periods.
Potential benefits for digestion
One of the most well-known and FDA-approved uses for sodium bicarbonate is as an antacid for relieving temporary indigestion or heartburn.
- Neutralizes stomach acid: When mixed with water and consumed, the alkaline properties of baking soda can help neutralize excess stomach acid that causes a burning sensation in your chest and throat.
- Provides temporary relief: As an occasional, short-term remedy, baking soda mixed with water may provide quick relief from acid reflux symptoms. Many over-the-counter antacids even contain sodium bicarbonate as their active ingredient.
However, this is only a temporary fix. It does not address the underlying cause of persistent acid reflux or stomach ulcers. Regular, long-term use can disrupt your body's natural acid-base regulation, potentially leading to a more severe condition known as metabolic alkalosis.
Benefits for athletic performance
For decades, athletes have used sodium bicarbonate as an ergogenic aid to enhance performance, particularly during high-intensity, short-duration exercises.
- Buffers lactic acid: During intense exercise, your muscles produce lactic acid, which causes fatigue and a burning sensation. Sodium bicarbonate acts as a buffer, neutralizing this acid and allowing muscles to perform more efficiently for longer.
- Improves endurance: A 2021 position stand from the International Society of Sports Nutrition noted that sodium bicarbonate can improve performance in muscular endurance activities, high-intensity sports, and sprinting events lasting between one and ten minutes.
To see these effects, athletes typically use specific amounts under controlled conditions, often in the form of coated capsules to minimize gastrointestinal distress. Ingesting baking soda mixed with water can lead to significant stomach issues that would negatively impact performance.
Potential support for kidney health
For individuals with chronic kidney disease (CKD), metabolic acidosis (excess acid buildup) is a common and serious complication.
- Slows disease progression: Several studies have shown that, under a doctor's supervision, prescribed sodium bicarbonate tablets can help correct metabolic acidosis and slow the progression of CKD.
- Regulates pH balance: The kidneys naturally maintain the body's acid-base balance by regulating bicarbonate levels. In cases of kidney dysfunction, oral sodium bicarbonate supplements can assist with this crucial function.
This treatment is medically managed, and self-prescribing baking soda for kidney disease is extremely dangerous due to the risk of sodium overload and other serious side effects.
The significant risks of regular baking soda consumption
Despite the potential benefits, drinking baking soda water casually or in excess can cause serious health complications, mainly due to its high sodium content and alkaline properties.
- High sodium intake: A single teaspoon of baking soda contains about 1,200 mg of sodium, close to the daily limit recommended by the American Heart Association. Excessive consumption can lead to fluid retention, swelling, and increased blood pressure, which is particularly risky for those with heart or kidney issues.
- Electrolyte imbalances: Long-term use can deplete vital minerals like potassium, leading to severe electrolyte imbalances that may cause muscle weakness, cramps, and heart rhythm abnormalities.
- Gastrointestinal distress: The reaction between baking soda and stomach acid produces carbon dioxide gas. Overconsumption can lead to bloating, gas, nausea, vomiting, and, in rare but severe cases, stomach rupture.
- Metabolic alkalosis: This is a life-threatening condition where the body's blood pH becomes too alkaline. Symptoms include muscle twitching, seizures, and confusion.
Comparison of baking soda benefits and risks
| Aspect | Potential Benefits (occasional, small amounts) | Significant Risks (excessive or long-term use) |
|---|---|---|
| Indigestion | Provides temporary relief by neutralizing stomach acid. | Can cause rebound acid production and metabolic alkalosis. |
| Athletic Performance | May enhance endurance by buffering lactic acid in high-intensity sports. | Potential for severe GI distress, cramps, and nausea, harming performance. |
| Kidney Disease | Can slow progression for patients with metabolic acidosis under medical supervision. | High sodium content is very dangerous for kidney patients and requires careful monitoring. |
| Inflammation | Some preliminary animal studies suggest potential anti-inflammatory effects. | Long-term human data is lacking, and risks of high-sodium intake outweigh unproven benefits. |
Conclusion
While some specific, short-term uses of baking soda dissolved in water are supported by science—primarily as a temporary antacid and under controlled conditions for athletic performance—its benefits are often exaggerated. The serious risks associated with regular or excessive consumption, particularly high sodium levels and metabolic complications, make it a hazardous long-term home remedy. Safe and proven alternatives exist for conditions like acid reflux. You should never consume baking soda and water regularly for health purposes without consulting a healthcare professional.
