What Is High pH or Alkaline Water?
Water's pH is a measure of its acidity or alkalinity on a scale of 0 to 14. A pH of 7 is neutral. Water with a pH higher than 7 is alkaline. High pH water, or alkaline water, is a health trend often promoted with promises of improved hydration, detoxification, and disease prevention. Naturally alkaline water occurs when water passes over rocks, like springs, picking up minerals that increase its pH. Artificial alkaline water is produced through a chemical process called electrolysis, or by adding mineral supplements to regular water. While the minerals in naturally occurring alkaline water can offer health benefits, the production of artificial versions can raise concerns about potential contaminants and the overall quality. The source and method of achieving high pH are crucial differentiators.
The Body's Natural pH Regulation
The human body is remarkably efficient at regulating its own pH balance. Your blood's pH is tightly controlled within a narrow range of 7.35 to 7.45 by the kidneys and lungs. This critical balance, known as homeostasis, is maintained regardless of the pH of the water or food you consume. Any attempts to drastically alter your systemic pH with alkaline products are largely negated by your body's natural processes. For example, the highly acidic environment of the stomach (pH 1.5–3.5), necessary for digestion and killing pathogens, will quickly neutralize alkaline water upon consumption. For most healthy individuals, drinking alkaline water will not change their overall blood pH.
Debunking Common Alkaline Water Claims
Despite widespread marketing, the bulk of the scientific community agrees that many health claims surrounding alkaline water are not supported by conclusive evidence. Claims such as slowing the aging process, preventing cancer, or boosting the immune system have been largely unsubstantiated by robust human studies. A comprehensive review published in BMJ Open found no research to support the promotion of alkaline water for good health. Relying on alkaline water as a treatment or preventative measure for serious conditions can be dangerous, potentially delaying effective medical treatment. For most people, a well-balanced diet and regular tap water provide optimal hydration.
Potential Benefits with Limited Evidence
While most grandiose claims lack support, some small studies have identified potential, albeit limited, benefits for specific issues. Drinking water with a pH of 8.8 has been shown to irreversibly inactivate pepsin, an enzyme involved in laryngopharyngeal reflux disease. This suggests a possible therapeutic benefit for reflux sufferers. Furthermore, some studies on athletes have shown that alkaline water consumption can improve hydration status and aid in more efficient lactate utilization after high-intensity exercise. However, these findings are often from small studies and require more extensive research to be considered conclusive. For example, a 2024 study on kidney stones indicated alkaline water was not effective for prevention.
The Potential Dangers and Risks
For all the talk of benefits, there are genuine risks associated with consuming high pH water, particularly in excess or if it's artificially produced.
- Digestive Issues: Regular consumption can disrupt the stomach's acid balance, which can impair digestion and the body's first line of defense against pathogens. This can lead to nutritional deficiencies and an increased risk of infection.
- Metabolic Alkalosis: Excessive intake can cause a buildup of alkaline substances in the body, leading to metabolic alkalosis. Symptoms can include nausea, vomiting, muscle twitching, and tingling in the extremities.
- Kidney Strain: The kidneys work hard to maintain the body's pH. Constantly challenging this system with alkaline water puts extra strain on these vital organs. This is especially dangerous for individuals with pre-existing kidney disease.
- Mineral Imbalance: While naturally alkaline water contains beneficial minerals, some artificially produced versions can cause an imbalance, potentially leading to hypercalcemia or interfering with the absorption of other minerals.
- Contaminants: The process of artificial ionization can sometimes concentrate contaminants from the source water. A 2020 outbreak of liver disease was linked to a specific brand of alkaline water, highlighting the dangers of unregulated products.
Alkaline vs. Regular Water: A Comparison
| Feature | Regular Tap Water (pH 6.5-8.5) | Alkaline Water (Typically pH 8-10) |
|---|---|---|
| Regulation | Regulated by EPA standards for safety and quality. | Often unregulated; quality can vary widely, especially for bottled or ionized versions. |
| Effect on Body pH | Negligible effect; body maintains homeostasis. | Negligible effect on systemic pH; quickly neutralized in the stomach. |
| Cost | Low cost and readily available. | Significantly more expensive. |
| Proven Benefits | Proven for hydration. | Minimal, limited to specific conditions like reflux in small studies. |
| Proven Risks | Generally safe. | Potential risks including digestive disruption, metabolic alkalosis, and contaminants, especially with artificial water. |
Who Should Avoid Alkaline Water?
While occasional, moderate consumption may be safe for healthy individuals, certain populations should exercise extreme caution or avoid it entirely:
- Individuals with Kidney Disease: Those with impaired kidney function cannot effectively regulate the mineral buildup that can occur with alkaline water and face increased risk of hyperkalemia.
- Anyone on Medication: Alkaline water can interact with certain medications, potentially creating toxic compounds.
- Seniors: Older individuals may be more susceptible to digestive and mineral imbalances, increasing the risk of milk-alkali syndrome.
- People with Digestive Sensitivities: Those prone to gastrointestinal issues may find that alkaline water exacerbates their symptoms.
Conclusion
The central question, "Is it healthy to drink water with high pH?", reveals a complex picture. The notion that alkaline water is a miraculous health elixir is not supported by science. The human body is equipped with sophisticated mechanisms to regulate its own pH, making it highly resistant to dietary attempts to alter it. While some small studies suggest minor benefits for specific conditions like reflux, these are not widespread and do not outweigh the potential risks, especially from artificially processed variants. For the vast majority of people, the healthiest and safest option is to stick with regular, properly filtered tap water. Before making any significant changes to your hydration routine, particularly if you have underlying health conditions, it is best to consult with a healthcare professional, as emphasized by Harvard Health.
