What Exactly is Alkaline Salt Water?
Alkaline water has a higher pH level than standard drinking water, typically between 8 and 9.5. The "salt" component isn't a reference to adding table salt (sodium chloride), but rather to the naturally occurring or added mineral salts, which are actually electrolytes. These include sodium, potassium, calcium, and magnesium, all of which carry an electrical charge. In natural alkaline mineral water, these electrolytes are infused as water passes over rocks and springs underground. Artificially produced versions use a process called electrolysis to raise the pH and often have minerals added later. This mineral content is what provides the potential benefits, not the pH alone.
Enhanced Hydration and Electrolyte Balance
One of the most evidence-backed claims regarding mineralized alkaline water is its potential for enhanced hydration, particularly for athletes and individuals recovering from intense exercise. A 2016 study in the Journal of the International Society of Sports Nutrition found that a high-pH electrolyte water reduced blood viscosity in healthy adults after exercising, suggesting more efficient rehydration compared to standard water.
Electrolytes are critical for maintaining the body's fluid balance. Sodium and potassium, for example, work together to regulate water levels both inside and outside your cells. A balanced intake of these minerals ensures proper cellular function and minimizes the risk of dehydration symptoms like cramps and fatigue. Since alkaline water can contain these minerals, it can contribute to a more robust electrolyte balance, especially when replenished after heavy sweating.
How Minerals in Alkaline Water Function
- Sodium: Crucial for nerve and muscle function, and helps regulate blood volume and pressure. It is also essential for nutrient transport and fluid balance.
- Potassium: An electrolyte vital for proper muscle contraction, nerve signals, and maintaining intracellular fluid balance.
- Calcium: Necessary for bone health, heart, and nerve function.
- Magnesium: Involved in over 300 biochemical reactions, including converting food into energy and supporting muscle and nerve function.
Support for Digestive Health
Some individuals find relief from digestive issues, such as acid reflux, by drinking alkaline water. A study published in the Annals of Otology, Rhinology & Laryngology showed that alkaline water with a pH of 8.8 could inactivate pepsin, an enzyme responsible for acid reflux, by neutralizing stomach acid. In fact, one 2017 trial suggested a plant-based diet and alkaline water could be as effective as proton pump inhibitors (PPIs) for treating laryngopharyngeal reflux. However, it is important to note that the body naturally maintains a very narrow blood pH range, and excessive intake could potentially disrupt the stomach's necessary acidity.
Aiding Bone Health
Bone density is influenced by the body's pH balance, and some studies suggest alkaline water may have a positive effect, especially in postmenopausal individuals. Research has indicated that mineral-rich alkaline water may decrease bone resorption, the process where old bone cells are broken down. For example, a 2021 study involving postmenopausal women with osteoporosis showed better improvements in spinal bone density for the group that drank alkaline water in addition to their medication, compared to those on medication alone. This benefit is likely tied to the mineral content, particularly calcium, rather than the pH effect on overall systemic acidity.
A Comparison of Water Types
| Feature | Mineralized Alkaline Water | Regular Tap Water | Electrolyte-Enhanced Sports Drinks |
|---|---|---|---|
| pH Level | Higher (typically 8-9.5) | Neutral (around 7) | Can be acidic due to additives |
| Mineral Content | Contains naturally occurring or added electrolytes (calcium, magnesium, potassium, sodium) | Varies by source, contains trace minerals | Enhanced with significant amounts of electrolytes, often with additives |
| Primary Purpose | Daily hydration, mineral supplementation, potential digestive relief | Basic hydration | Rapid rehydration during intense physical activity |
| Absorption | May offer enhanced absorption due to smaller molecule clusters and mineral content | Standard absorption | Rapid absorption for immediate replenishment |
| Additives | Generally free of added sugars or flavors | Can contain contaminants depending on source and treatment | Often contains added sugars, flavors, and artificial coloring |
| Cost | Typically more expensive than tap water | Low cost and widely accessible | Varies, but generally more expensive than water |
Addressing Misconceptions and Safety
While proponents promote a wide range of benefits, many claims about alkaline water lack strong scientific evidence. For instance, the idea that it can cure or prevent cancer by neutralizing blood acidity is unsubstantiated. The body has a built-in regulatory system, including the kidneys and lungs, to maintain a tightly controlled blood pH. Any attempt to drastically alter it through diet is largely ineffective and potentially dangerous.
Excessive consumption of artificially produced alkaline water, especially with high levels of added sodium, could lead to side effects. Risks include digestive issues from altering stomach acid, potential mineral imbalances, and even metabolic alkalosis in rare cases. Individuals with kidney problems should consult a doctor before consuming alkaline water, as they are more susceptible to issues related to mineral balance. It's also important to note that adding regular table salt to alkaline water can be counterproductive and is not the intended practice. For most healthy people, mineralized alkaline water is safe to drink in moderation.
Conclusion: Making an Informed Choice
Ultimately, the benefits of alkaline salt water are most accurately attributed to its mineral content rather than a miraculous pH-altering effect on the body's systemic balance. The electrolytes found in mineral-rich alkaline water can genuinely support enhanced hydration, particularly after strenuous activity, and may offer specific benefits like acid reflux relief for some individuals. The key is to distinguish between marketing hype and scientifically supported claims. Choosing a naturally sourced or properly mineralized alkaline water can be part of a healthy hydration strategy, but it is not a cure-all. Always consider a balanced diet as the primary source of essential minerals and consult a healthcare professional for personalized advice, especially if you have underlying health conditions. For general hydration needs, regular water remains a perfectly effective and cost-efficient option. A balanced approach is always best for overall health.
A Final Consideration: Sustainability
For those interested in exploring alkaline water, remember that bottled versions contribute to plastic waste. Home filtration systems that add minerals can be a more sustainable option. For instance, reverse osmosis systems can produce purified water that can then be mineralized. This reduces your environmental footprint while allowing you to control the mineral content of your drinking water.
--- arthritis.org/health-wellness/healthy-living/nutrition/alkaline-water-benefits
