Is it safe to drink baking soda before a workout?

January 9, 2026 •

4 min read

Sodium bicarbonate, commonly known as baking soda, has been used as an ergogenic aid by athletes for decades, with the International Olympic Committee recognizing it as a top-five performance enhancer. It works by buffering the acid buildup in muscles during intense exercise, which can help delay the onset of fatigue and improve muscular endurance. However, its use is often linked to significant gastrointestinal issues, making its safety and practicality a frequent topic of debate.

Quick Summary

Drinking baking soda before a workout can enhance performance in high-intensity exercise by buffering muscle acidity, but it frequently causes gastrointestinal side effects. Proper timing and usage methods can mitigate these risks, but it is not suitable for everyone and requires careful experimentation. Consultation with a healthcare provider is recommended before trying it.

Key Points

Performance Boost: Baking soda acts as a buffer for muscle acidity, which is most beneficial for high-intensity exercise lasting between 30 seconds and 12 minutes.
Significant GI Risk: The most common drawback is gastrointestinal distress, including bloating, nausea, and diarrhea, which can negate any performance benefits.
Careful Usage: The amount used is a key factor, and using too much increases the risk of severe side effects.
Pre-Workout Timing: It should be consumed 60–180 minutes before exercise, preferably with a carbohydrate-rich meal, to minimize GI issues.
Individualized Approach: Due to varying tolerance, athletes should experiment with different usage strategies and timings during training, not on race day.
Health Precautions: Individuals with high blood pressure, kidney issues, or other medical conditions should consult a doctor before use due to the high sodium content.
Multiple Protocols: Options like split amounts or multi-day protocols can help improve tolerance and reduce side effects compared to a single, large amount.

The Science Behind Baking Soda and Exercise

At the core of baking soda's effect on athletic performance is its ability to act as a buffer for the body's pH levels. During high-intensity exercise, your muscles produce an excess of hydrogen ions, which makes the muscles more acidic and leads to the familiar burning sensation and fatigue. By ingesting sodium bicarbonate, you increase the bicarbonate concentration in your blood, which helps neutralize this acid and pull the hydrogen ions out of the muscle cells. This process allows your muscles to maintain a less acidic state for longer, delaying fatigue and potentially enhancing performance in certain types of exercise.

What Type of Workouts Benefit Most?

Research shows that sodium bicarbonate is most effective for high-intensity activities lasting between 30 seconds and 12 minutes, which rely heavily on the anaerobic energy system.

Repeated Sprints: Studies on athletes in team sports like soccer, rugby, and basketball show improved performance during repeated sprint ability tests.
Combat Sports: Wrestlers, boxers, and judo athletes have seen benefits in short, powerful, repeated movements.
High-Intensity Interval Training (HIIT): For exercise sessions that alternate between intense and less intense bursts, baking soda can increase time to exhaustion and power output.
Middle-Distance Events: Athletes in events like 400m to 1500m running, 200m to 400m swimming, and 2000m rowing have reported performance improvements.
Resistance Training: Some studies suggest benefits for higher-repetition weightlifting sets by delaying muscle fatigue, though its effect on maximal strength is less conclusive.

Potential Side Effects: A Major Consideration

While the performance-boosting effects are well-documented, the safety of drinking baking soda is largely overshadowed by its uncomfortable, and sometimes severe, side effects.

Gastrointestinal (GI) Distress: This is the most common issue. The reaction between baking soda and stomach acid produces carbon dioxide gas, which can lead to bloating, nausea, stomach cramps, diarrhea, and vomiting. This can be so severe that it negatively impacts performance, with some athletes being unable to compete.
Increased Blood Sodium: Consuming a significant amount of sodium bicarbonate increases blood sodium levels. For individuals with conditions like high blood pressure or heart disease, this can be dangerous and should be avoided. Athletes on a sodium-restricted diet also need to be cautious.
Water Retention: High sodium intake can cause the body to retain water, leading to temporary weight gain and a feeling of bloating or heaviness. This is a concern in weight-sensitive sports like cycling or combat sports before a weigh-in.
Electrolyte Imbalances: In rare, severe cases, excessive intake can lead to imbalances in electrolytes like sodium, potassium, and calcium, causing muscle cramps, weakness, cardiac rhythm disturbances, and seizures.

Comparison of Ingestion Strategies

Several methods can be used to minimize the unpleasant side effects associated with baking soda ingestion.


Strategy	Method	Pros	Cons
Single-Dose Ingestion	Consuming baking soda mixed with a large volume of water (at least 0.5 L) 60–180 minutes pre-workout.	Quick and easy, directly targets immediate high-intensity performance.	Highest risk of GI distress due to concentrated dose.
Split-Dose Protocol	Dividing the total desired amount into smaller portions over a 1–3 hour period before exercise.	Lowers the risk and severity of GI side effects.	Requires more planning and careful timing.
Multi-Day Protocol	Ingesting smaller amounts multiple times per day over 3–7 days leading up to an event.	Allows the body to acclimate and minimizes GI issues on competition day.	Performance benefits are more gradual, may not suit all training cycles.
Enteric-Coated Capsules	Using commercially available sodium bicarbonate capsules with a special coating to protect the stomach.	Significantly reduces GI side effects by bypassing the stomach.	More expensive than pure baking soda and dosage can be harder to control.

Guidelines for Safe Use

For those considering using baking soda to boost performance, a cautious, methodical approach is essential to prioritize safety.

Consult a Healthcare Provider: Always speak with a doctor before starting any new supplement, especially if you have pre-existing conditions like high blood pressure, kidney disease, or are pregnant or breastfeeding.
Start Low and Go Slow: Begin with a minimal amount to assess your individual tolerance. Gradually increase the amount over several training sessions to find the level that provides benefits without severe side effects.
Timing is Key: Experiment during training with different ingestion timings (e.g., 60 minutes, 90 minutes, 180 minutes before exercise) and strategies (single dose vs. split amounts) to find what your body tolerates best.
Consume with Food: Taking baking soda with a high-carbohydrate meal can help reduce GI issues. The food can help to absorb some of the impact on your stomach acid.
Monitor Your Body: Be aware of any side effects and adjust your intake accordingly. If symptoms of GI distress or other issues arise, cease use immediately. Never push through severe symptoms in the name of performance.

Conclusion: A High-Reward, High-Risk Supplement

Ultimately, the question of whether it is safe to drink baking soda before a workout is complex. While it is a proven and legal ergogenic aid for high-intensity, short-duration exercise, its safety is conditional and highly dependent on individual tolerance, proper usage, and timing. For most people, the common side effects of severe GI distress represent a substantial risk that can easily outweigh any performance benefits. However, for a small subset of competitive athletes in specific sports, carefully experimenting with controlled usage protocols may provide a marginal advantage without debilitating side effects. For the average gym-goer, the risks likely far outweigh any potential gains. The verdict is that it can be used with caution, but it is not inherently safe for all, and consultation with a medical professional is a critical first step.

Additional Resources

For more in-depth scientific reviews on sodium bicarbonate and its effects on exercise performance, consider reading the Position Stand from the International Society of Sports Nutrition (ISSN).

Frequently Asked Questions

Baking soda, or sodium bicarbonate, acts as a buffer to neutralize the increased acidity in muscles caused by the buildup of hydrogen ions during intense anaerobic exercise. By raising the blood's pH, it helps remove these acid-forming compounds from muscle cells, delaying fatigue.

According to the International Society of Sports Nutrition, a common approach involves a specific amount per kilogram of body weight. It's often suggested to start with a lower amount to test your tolerance.

The most common side effects are gastrointestinal issues such as stomach pain, bloating, nausea, and diarrhea. The severity is often related to the amount used, and the gas produced from the reaction with stomach acid is the primary cause.

Yes, strategies to minimize side effects include taking smaller, split amounts over a few hours, ingesting it with a carbohydrate-rich meal, using enteric-coated capsules, or following a multi-day loading protocol.

Individuals with high blood pressure, kidney disease, heart problems, or those on a sodium-restricted diet should avoid using baking soda. Pregnant or breastfeeding women and children should also not take it.

No, it is not safe for everyone. The risk of severe GI distress can easily outweigh the performance benefits for many, and it should not be used without careful experimentation and a doctor's approval, especially for those with existing health conditions.

Baking soda is primarily effective for high-intensity efforts lasting between 30 seconds and 12 minutes. While it may offer a slight benefit during short, intense bursts within a longer endurance event (like a sprint finish), its effect during steady-state aerobic exercise is minimal.