What Exactly Are pH and Alkalinity?
Before diving into the effects of high alkalinity, it's crucial to understand the difference between pH and alkalinity itself. The two are often used interchangeably but are distinct measures of water quality. The pH of a substance is a measure of its acidity or alkalinity on a logarithmic scale from 0 to 14. A pH of 7 is neutral, anything below is acidic, and anything above is basic or alkaline. The concentration of hydrogen ions determines the pH, with a lower pH indicating more hydrogen ions and a higher pH indicating fewer.
Alkalinity, on the other hand, is the water's capacity to resist changes in pH. It acts as a buffer against fluctuations caused by adding acids. This buffering capacity is mainly due to the presence of dissolved alkaline substances like bicarbonates, carbonates, and hydroxides. So, while a high pH indicates water is currently alkaline, high alkalinity indicates its ability to remain alkaline even when faced with acidic inputs. For drinking water, the ideal alkalinity range is often cited as 20-200 mg/L as CaCO3.
The Human Body's Natural pH Regulation
The human body is a master of homeostasis, constantly regulating its own pH within a very tight range of 7.35 to 7.45. The lungs and kidneys work diligently to maintain this balance. Your kidneys excrete excess acids and bases, and your lungs regulate carbon dioxide, which forms carbonic acid in the blood. This means that the body is very effective at neutralizing what you eat and drink, and the notion that alkaline water can significantly or permanently alter your blood pH is largely a myth. For the vast majority of people, drinking water of any reasonable pH does not override this powerful internal system.
Potential Benefits and the Science Behind Them
Despite the body's natural buffering, some research has explored potential, albeit often temporary, benefits of high alkaline water. However, it's important to note that much of this research is limited in scope or requires further study.
Can It Help with Acid Reflux?
One of the most frequently cited benefits is its potential to neutralize stomach acid and relieve acid reflux symptoms. The enzyme pepsin, a primary contributor to acid reflux, can be permanently inactivated by water with a pH of 8.8. A 2017 study found that a plant-based diet paired with alkaline water was as effective as prescription medication for laryngopharyngeal reflux. While promising, more research is needed to confirm these results and understand the long-term effects.
Aiding Hydration and Exercise Recovery
Some studies suggest that alkaline water might offer a slight hydration advantage, particularly for athletes. A 2010 study published in the Journal of the International Society of Sports Nutrition found that consuming alkaline water with a pH of 10 enhanced hydration levels and cardiorespiratory performance in healthy adults compared to regular water. Another small 2016 study found it reduced blood viscosity after exercise. However, these studies have limitations, and other experts argue that regular water is just as effective for hydration for most people.
Mineral Content and Bone Health
Some naturally occurring alkaline water contains a higher concentration of beneficial minerals like calcium and magnesium. These minerals are essential for bone health. One study in postmenopausal women with osteoporosis showed greater bone density improvements in those who drank alkaline water compared to a control group. However, it is difficult to separate whether the benefits come from the high pH or simply the higher mineral content. It's also important to remember that most tap and mineral waters already contain these minerals.
The Risks and Downsides of High Alkalinity
While moderate alkaline water is generally safe, excessive consumption can pose health risks. The World Health Organization (WHO) and other health bodies suggest a pH range of 6.5 to 8.5 for safe drinking.
Metabolic Alkalosis
Drinking too much alkaline water could potentially lead to metabolic alkalosis, a condition where the body's pH becomes too alkaline. Symptoms can include nausea, vomiting, muscle twitching, and confusion. While rare, this is a serious condition that can put extra strain on your kidneys.
Disrupting Stomach Acidity
The stomach's highly acidic environment (pH 1.5-3.5) is critical for digestion and for killing off harmful bacteria. Regular consumption of high alkaline water could temporarily disrupt this process, potentially impairing digestion and making you more susceptible to foodborne pathogens.
Mineral and Nutrient Imbalance
Excessive alkalinity can disrupt the absorption of other essential minerals, such as iron and zinc. Furthermore, some artificially produced alkaline water uses additives that can be problematic. A 2020 outbreak of liver disease in California and Nevada was linked to a specific brand of manufactured alkaline water.
Natural vs. Artificial Alkaline Water
Not all alkaline water is created equal. The source and production method significantly impact its quality and potential effects.
Natural Alkaline Water This water comes from natural springs and passes over mineral-rich rocks, such as limestone. This process naturally raises the pH and infuses the water with beneficial minerals like calcium and magnesium, which contribute to the water's buffering capacity. The pH level is typically moderately alkaline (8.0-8.5) and is generally considered safe and beneficial.
Artificial Alkaline Water This is created through a process called electrolysis, using devices called ionizers. An electrical current separates the water into acidic and alkaline streams. While this process does raise the pH, it doesn't necessarily add the same beneficial minerals as natural sources. Some concerns exist about the long-term effects of drinking ionized water and the potential for contaminants to be concentrated. Some bottled alkaline waters are created by simply adding minerals like baking soda (sodium bicarbonate).
Comparison: Regular Water vs. Alkaline Water
| Feature | Regular Water (pH ~7) | Alkaline Water (pH ~8-9.5) |
|---|---|---|
| Cost | Generally low | Often significantly higher |
| Availability | Widely available via tap, bottles | Specialty stores, online, ionizers |
| Buffering Capacity | Low; depends on mineral content | High; resists pH changes |
| Digestion | Does not interfere with stomach pH | Potential to disrupt stomach acidity |
| Health Claims | Minimal specific health claims | Many claims (hydration, detox, etc.), often lacking strong evidence |
| Safety | Very high, regulated for purity | Generally safe, but excessive intake and artificial versions pose risks |
Conclusion
While some niche studies suggest potential benefits for specific conditions like acid reflux and hydration in athletes, the broad, unsubstantiated claims that high alkalinity is universally "good" for drinking water are not supported by robust scientific evidence. For the average person, the body's powerful regulatory systems render the pH of drinking water largely irrelevant to overall health. In fact, excessive consumption of high alkaline water, especially artificial versions, can pose risks such as metabolic alkalosis, disrupted digestion, and mineral imbalances. The safest and most reliable choice for most people remains clean, high-quality drinking water, which allows the body to maintain its own natural balance without added stress. For those interested in natural alkaline water, selecting a mineral-rich spring water is a safer bet than an artificial ionizer or bottled water with additives. For those with specific health concerns, it is always best to consult a healthcare professional.
Keypoints
- Body pH Regulation: The human body naturally and tightly regulates its own pH level, making the pH of your drinking water largely irrelevant for most people.
- Alkalinity vs. pH: pH measures acidity, while alkalinity measures a substance's capacity to neutralize acid (its buffering ability).
- Moderate Benefits: Some limited studies suggest moderate alkaline water may help with acid reflux symptoms and hydration in athletes, but more research is needed.
- Potential Health Risks: Excessive consumption can disrupt natural stomach acidity, impair digestion, cause mineral imbalances, and in rare cases, lead to metabolic alkalosis.
- Natural vs. Artificial: Naturally alkaline water from springs contains beneficial minerals, while artificial versions created through ionization or additives can be less reliable and may concentrate contaminants.
- Best for Most People: Clean, filtered water with a neutral or near-neutral pH is the safest and most effective choice for hydration for the majority of the population.
FAQs
Q: Does drinking high alkaline water significantly change my body's pH? A: No. Your body has powerful natural mechanisms (your kidneys and lungs) to regulate your blood pH within a very narrow, healthy range, regardless of what you drink.
Q: Can high alkaline water cure diseases like cancer? A: There is no credible scientific evidence to support the claim that alkaline water can prevent or cure cancer. Such health claims are largely unsubstantiated.
Q: Is natural alkaline water better than artificial alkaline water? A: Generally, yes. Natural alkaline water from springs contains beneficial minerals, while artificial versions from ionizers or additives can be unpredictable and potentially concentrate contaminants.
Q: Are there any side effects to drinking alkaline water? A: Excessive consumption may lead to digestive issues, mineral imbalances, and, in rare instances, metabolic alkalosis. It can also disrupt the natural acidity of your stomach, which helps kill harmful bacteria.
Q: What is the ideal pH range for drinking water? A: The U.S. Environmental Protection Agency (EPA) recommends a pH range of 6.5 to 8.5 for safe drinking water, which is a broader range than the commonly advertised 8-9.5 for alkaline water.
Q: Can alkaline water be used to treat acid reflux? A: Some preliminary studies suggest that alkaline water with a pH of 8.8 may help deactivate pepsin, the enzyme that contributes to acid reflux. However, it is not a proven, long-term cure, and other treatments are more established.
Q: Is it okay for me to drink alkaline water every day? A: For most healthy people, consuming moderate amounts of natural alkaline water is generally safe. However, balance is key, and clean, filtered neutral water remains the most reliable option for daily hydration. If you have kidney disease or are on medication, you should consult a doctor first.
Q: What's the difference between pH and alkalinity? A: pH measures the concentration of hydrogen ions (the current acidity/alkalinity), while alkalinity measures the water's buffering capacity to resist pH changes. Water can have a neutral pH but high alkalinity, meaning it's well-buffered against becoming acidic.
