Is Bicarbonate in Water Good or Bad for You?

December 13, 2025 •

3 min read

A naturally occurring compound in mineral springs and a crucial buffer in the body, bicarbonate has been used for centuries, but its impact raises questions. Is bicarbonate in water good or bad for you?

Quick Summary

This article discusses the health effects of drinking bicarbonate-rich water. It includes benefits for athletic performance and digestive health. It also reviews potential risks of overconsumption.

Key Points

Neutralizes Acid: Bicarbonate is an effective antacid, relieving occasional heartburn and acid indigestion by neutralizing stomach acid.
Boosts Athletic Performance: For high-intensity exercise (30s-12min), it can buffer muscle acidity, delaying fatigue and improving endurance.
Requires Medical Supervision for CKD: Prescription sodium bicarbonate is a proven treatment for metabolic acidosis in Chronic Kidney Disease (CKD), but requires careful medical guidance due to sodium load.
High Sodium Risks: Excessive or long-term use, especially of baking soda, leads to high sodium intake, which can cause fluid retention, high blood pressure, and heart strain.
Gastrointestinal Side Effects: A common side effect is GI distress, including bloating, gas, and nausea, which is more likely with higher doses.
Not for Unsupervised Long-Term Use: DIY baking soda water is not a safe long-term remedy and carries risks of metabolic alkalosis and severe health complications.

Understanding Bicarbonate and Your Body's pH

Bicarbonate ($HCO_3^-$) is vital for maintaining the body's acid-base balance, or pH. It's a natural buffer that neutralizes acids to keep blood and bodily fluids at a healthy pH. Kidneys regulate bicarbonate levels to prevent metabolic acidosis. Bicarbonate is found in varying concentrations in mineral waters and baking soda (sodium bicarbonate). Consuming bicarbonate-rich water can help the body, but effects depend on dosage and health.

The Potential Benefits of Bicarbonate in Water

Digestive Health and Acid Reflux

Bicarbonate is a well-known antacid. It neutralizes excess stomach acid, providing quick relief from heartburn and acid indigestion. The pancreas releases bicarbonate to neutralize acidic chyme in the small intestine. Bicarbonate-rich mineral water can treat occasional heartburn.

Enhanced Athletic Performance

For athletes, bicarbonate helps. Intense exercise increases hydrogen ions, making muscles acidic and causing fatigue. By increasing the blood's buffering capacity, bicarbonate helps remove these ions, improving endurance. Research shows improved performance in activities lasting 30 seconds to 12 minutes, like sprinting and rowing.

Management of Chronic Kidney Disease

Chronic kidney disease (CKD) can lead to metabolic acidosis, where the kidneys can't remove acid. Prescription sodium bicarbonate treats this by raising bicarbonate levels, balancing pH, and slowing CKD progression. Oral bicarbonate supplementation can be effective under medical supervision, but sodium intake must be monitored.

Oral Hygiene

Bicarbonate is effective for oral health due to its mild abrasiveness and alkaline nature. It neutralizes plaque-forming acids, helps whiten teeth, and freshens breath. Many toothpastes contain bicarbonate.

The Risks and Considerations of Bicarbonate in Water

Unsupervised or excessive use of bicarbonate water has significant health risks, primarily due to its high sodium content.

High Sodium Load

Baking soda is sodium bicarbonate, increasing sodium intake. This is dangerous for those with high blood pressure, heart disease, or kidney disease, leading to fluid retention (edema), increased blood pressure, and heart strain. Long-term intake can worsen existing conditions.

Gastrointestinal Distress

When sodium bicarbonate mixes with stomach acid, it produces carbon dioxide. This can cause gas and bloating, and larger quantities can lead to severe gastrointestinal distress, including nausea, vomiting, and gastric rupture.

Metabolic Alkalosis

Overuse of bicarbonate can disrupt the body's pH, leading to metabolic alkalosis. This causes muscle twitching, confusion, and electrolyte imbalances (e.g., low potassium). The kidneys are sensitive to this.

Impaired Digestion

Long-term use can disrupt natural digestive processes by neutralizing stomach acid. This affects the stomach's ability to break down food and absorb nutrients, possibly leading to long-term digestive issues.

Comparing Natural Mineral Water and Baking Soda


Feature	Natural Bicarbonate Mineral Water	Baking Soda (Sodium Bicarbonate) Added to Tap Water
Bicarbonate Source	Occurs naturally and is typically accompanied by other beneficial minerals.	A processed chemical compound, primarily sodium.
Sodium Level	Varies significantly by brand but generally lower per serving than a DIY mixture.	High sodium content, especially at therapeutic doses for performance or medical use.
Mineral Composition	Provides trace minerals like calcium, magnesium, and potassium, which offer additional health benefits.	Lacks additional minerals, often leading to a disproportionately high sodium intake.
Usage Profile	Consumed for general wellness, hydration, and moderate digestive relief.	Can be dosed precisely for targeted effects like intense athletic buffering or medical conditions.
Risk of Overuse	Lower risk of adverse effects due to typically lower concentrations and varied mineral content.	High risk of sodium overload and metabolic alkalosis with excessive or long-term use.

Conclusion: Finding the Right Balance

For most healthy people, bicarbonate in water, especially from natural mineral sources, can offer digestive relief and hydration. For athletes, timed supplementation can provide a performance boost. Prescription bicarbonate therapy is an important treatment for those with chronic kidney disease and metabolic acidosis.

However, excessive or unsupervised bicarbonate use has risks, especially high sodium intake and metabolic disturbances. This is especially true when mixing baking soda at home. Consult a healthcare professional for any therapeutic use, particularly for kidney disease, high blood pressure, or heart conditions. Whether bicarbonate in water is good or bad depends on the source, dosage, duration, and individual health, emphasizing the importance of informed consumption.

Frequently Asked Questions

Bicarbonate in natural mineral water occurs naturally with other minerals, while baking soda is processed sodium bicarbonate that lacks the additional beneficial compounds and contains a much higher concentration of sodium.

No, long-term or excessive consumption of baking soda water is not recommended. Overuse can cause dangerous side effects, including metabolic alkalosis, high sodium levels, and serious cardiac or renal issues.

For occasional heartburn relief, a typical dose is 1/2 teaspoon of baking soda dissolved in a 4-ounce glass of cold water. It should be taken 1-2 hours after meals and is not intended for long-term use.

The most common side effects include gastrointestinal issues like bloating, belching, and gas, which result from the reaction with stomach acid. High doses can also cause nausea and muscle twitches.

Yes, some athletes use sodium bicarbonate as an ergogenic aid for high-intensity exercise lasting between 30 seconds and 12 minutes. It helps buffer muscle acidity, delaying fatigue and improving performance.

Individuals with high blood pressure, heart disease, or kidney issues should consult a doctor before consuming bicarbonate water, especially if it contains a high sodium content, as it can worsen these conditions.

For patients with chronic kidney disease (CKD) and metabolic acidosis, prescription sodium bicarbonate can help correct the acid-base balance and slow disease progression, but this must be done under strict medical supervision.