The concept of alkaline water, which has a pH level higher than neutral 7, has gained significant traction in recent years. Proponents suggest it can neutralize acid in the body, improve hydration, and offer various other health advantages. However, not all alkaline water is created equal, and the source—whether natural or artificial—is a critical factor in determining its healthfulness.
Natural Alkaline Water: A Mineral-Rich Option
Natural alkaline water is sourced from underground springs where it flows over and filters through rocks, picking up minerals like calcium, magnesium, potassium, and bicarbonates. This natural process imbues the water with its higher pH and a rich mineral profile that is bioavailable and beneficial. Brands like Fiji, Icelandic Glacial, and Waiakea are examples of naturally alkaline spring water, with pH levels that naturally fall in the 7.6 to 8.4 range. The mineral content is the source of its potential health benefits, which some studies have linked to improved bone density and better hydration after strenuous exercise.
Artificial Alkaline Water and Its Limitations
Artificially alkaline water, often labeled as 'ionized' or 'purified with electrolytes,' is typically produced by running tap water through a process called electrolysis. Water ionizer machines use electricity to split water into alkaline and acidic streams, and sometimes trace amounts of platinum and titanium from the electrodes can end up in the water. Some bottled brands like Essentia are created this way, and others add minerals like sodium bicarbonate to raise the pH. A key concern with this method is that while the pH is elevated, the water may lack the balanced, natural mineral content found in spring water. Some sources warn that without these natural minerals, artificially alkaline water can potentially cause the body to draw from its own mineral reserves to maintain balance, leading to a mineral deficiency over time. Additionally, the antioxidant potential of ionized water may be unstable and diminish over time.
The Verdict on DIY Alkaline Water
Many resources offer advice on how to make alkaline water at home, from adding a pinch of baking soda to filtered tap water to using special drops. While adding baking soda can raise the pH, it does not provide the same broad spectrum of essential minerals as natural spring water. For those with water quality concerns, a high-quality water filter is a much safer and more reliable option than relying on an ionizer that may not effectively remove contaminants.
Comparing Alkaline Water Options
| Feature | Naturally Alkaline Spring Water | Artificially Ionized Water | DIY Alkaline Water (Baking Soda) |
|---|---|---|---|
| Source | Protected underground springs | Filtered tap water treated by electrolysis | Filtered tap water with baking soda |
| Mineral Content | Rich in natural, bioavailable minerals (calcium, magnesium) | Minerals may be added, but not naturally occurring in balanced profile | Lacks beneficial mineral content |
| Processing | Untouched, naturally filtered | Processed using electricity and electrodes | No special processing beyond mixing |
| pH Stability | Stable and long-lasting | Can be unstable, with effects potentially diminishing over time | pH is easily adjustable but not stable |
| Potential Risks | Very low risk with responsible consumption | Potential for mineral depletion, over-alkalization, and trace metals | Minimal long-term research; potentially disruptive |
| Taste | Often described as clean and crisp, reflective of mineral profile | Can have a slightly metallic taste | Varies depending on tap water and amount of baking soda |
Potential Benefits and Risks to Consider
While marketing for alkaline water often makes bold claims, the scientific evidence is more nuanced. A few studies have shown potential benefits, such as a 2012 study suggesting that alkaline water with a pH of 8.8 may help relieve acid reflux symptoms by neutralizing pepsin. Some research on athletes has indicated that alkaline water could improve hydration and acid-base balance after intense exercise. However, many of these studies are small-scale or limited, and the Mayo Clinic notes that regular filtered water is perfectly sufficient for most people.
Conversely, potential risks are associated with consuming excessively high-pH water or over-consuming artificially alkaline water. Drinking too much alkaline water could disrupt the stomach's natural acidic environment, which is crucial for killing bacteria and properly absorbing nutrients like iron and zinc. Chronic or excessive intake could lead to metabolic alkalosis, with symptoms including nausea, muscle twitching, or tingling. Individuals with kidney disease or those on certain medications should be especially cautious and consult a doctor.
Conclusion: Choosing the Healthiest Alkaline Water
When considering what's the healthiest alkaline water to drink, the answer points towards nature. Naturally alkaline spring water, with its balanced, naturally occurring mineral content, presents the most authentic and potentially beneficial option. It provides essential minerals like calcium and magnesium that are lacking in artificially created versions, without the risks associated with electrolysis. While its benefits for the average person might not outweigh those of regular filtered water, those who choose to drink alkaline water for specific reasons should opt for the natural alternative. As with any dietary choice, moderation is key, and it's always wise to prioritize a balanced diet for the bulk of your mineral intake. For most healthy adults, drinking clean, filtered water remains the most reliable and affordable option for daily hydration. You can learn more about hydration and nutrition from trusted sources like the National Institutes of Health.
