Understanding What is alkaline water and its benefits?

While regular tap water typically has a neutral pH of around 7, alkaline water is specially treated to have a higher pH, usually between 8 and 9.5. This article explores what is alkaline water and its benefits, examining the science, the facts, and the marketing claims behind this popular health trend.

Quick Summary

Alkaline water is water with a higher pH than regular drinking water, containing alkaline minerals. Some research suggests it may help with certain conditions like acid reflux, but many broad health claims lack strong scientific backing. Moderation is key, as the body maintains its own pH balance.

Key Points

• Definition of Alkaline Water: Alkaline water has a pH between 8 and 9.5 and contains alkaline minerals, differing from neutral regular water.

• Natural vs. Artificial Production: It can be naturally sourced from mineral springs or artificially produced through electrolysis or mineral additives.

• Potential Acid Reflux Relief: Some studies suggest that alkaline water can neutralize pepsin, an enzyme involved in acid reflux, offering potential relief for sufferers.

• Limited Scientific Evidence: While some benefits are suggested, many broad health claims are not backed by strong, large-scale scientific research, as the body effectively regulates its own pH.

• Safety and Risks: In moderate amounts, alkaline water is safe for healthy individuals, but those with kidney disease should consult a doctor due to potential risks like metabolic alkalosis.

• Hydration Benefits: The primary benefit for most people is simply staying hydrated, which can be achieved with regular or alkaline water; improved hydration with alkaline water is still debated.

What is Alkaline Water?

Alkaline water is defined by its pH level, which measures how acidic or alkaline a substance is on a scale of 0 to 14. With a pH typically between 8 and 9.5, alkaline water is less acidic than regular drinking water, which generally has a neutral pH of 7. However, pH is not the sole factor determining its quality. Alkaline water must also contain alkaline minerals like calcium, magnesium, and potassium and often possess a negative oxidation-reduction potential (ORP), indicating its antioxidant capacity.

Natural vs. Artificial Alkaline Water

Not all alkaline water is created equal. There are two primary ways alkaline water is produced:

Natural alkaline water

This type occurs when water flows over mineral-rich rocks and through natural springs, picking up minerals like calcium carbonate and magnesium. These minerals naturally raise the water's pH and contribute to its mineral content. Many believe this is the purest form of alkaline water, as the minerals are naturally occurring.

Artificial alkaline water

Artificially produced alkaline water is more common and is typically made using a process called electrolysis. Water ionizers pass an electrical current through the water to separate acidic and alkaline molecules, funneling off the acidic water and retaining the alkaline portion. Some companies also create artificial alkaline water by simply adding alkaline minerals or drops to regular water. However, artificially ionized water can lose its alkaline properties and antioxidants more quickly over time compared to natural sources.

Potential Health Benefits and Scientific Evidence

Proponents of alkaline water claim it offers a wide array of health benefits, though many of these claims are not supported by robust scientific research. The human body has its own complex system, involving the lungs and kidneys, to tightly regulate blood pH between 7.35 and 7.45. However, a few studies have suggested some potential, albeit limited, benefits.

• Acid Reflux Relief: Some studies, including a 2017 trial, suggest that alkaline water with a high pH may help inactivate pepsin, an enzyme responsible for acid reflux. When paired with a plant-based diet, it was found to be as effective as traditional medication for controlling laryngopharyngeal reflux symptoms.
• Enhanced Hydration: Research on athletes suggests that consuming high-pH electrolyte water can reduce blood viscosity (thickness) after exercise, indicating improved hydration compared to regular water. However, this is based on limited studies, and experts agree that the amount of water you drink is the most important factor for hydration.
• Bone Health: Some early research indicates that alkaline mineral water may help support bone density, particularly in postmenopausal women with osteoporosis. The theory is that it helps preserve calcium reserves in the bones, though more research is needed.
• Improved Blood Markers: A small 2022 study in postmenopausal women found that drinking at least 1 liter of alkaline water daily for two months was associated with marginal reductions in blood sugar, cholesterol, triglycerides, and blood pressure.
• Antioxidant Properties: Some alkaline water is said to have antioxidant properties due to a negative oxidation-reduction potential (ORP), which may help combat oxidative stress.

Myths vs. Facts: A Balanced Perspective

Despite the marketing claims, it is crucial to distinguish between scientific fact and hype when considering alkaline water.

Claim	Myth	Fact
Boosts Immunity	It is a direct cure for a weak immune system.	Supports overall hydration, which is essential for a healthy immune system to function properly.
Cures Diseases	It can cure serious medical conditions like cancer.	No proven medical evidence exists for such claims; it is not a medical treatment.
Higher pH is Better	The higher the pH, the healthier the water is for you.	Moderation is key. Extremely high pH levels can potentially harm your body by disrupting stomach acidity needed for digestion.
Drastically Changes Body pH	Drinking alkaline water significantly changes your body's blood pH level.	Your kidneys and lungs effectively regulate blood pH within a tight, healthy range regardless of diet or water intake.

Potential Risks of Alkaline Water

While generally considered safe for healthy individuals when consumed in moderation, there are some potential risks associated with alkaline water, particularly from artificial sources or excessive intake.

1. Metabolic Alkalosis: Excessive intake of high-pH water can potentially disrupt the body's natural balance and lead to metabolic alkalosis, causing symptoms like nausea, vomiting, confusion, or tremors.
2. Impaired Digestion: The stomach relies on a naturally acidic environment to break down food and kill pathogens. Drinking too much highly alkaline water may interfere with this process, potentially causing digestive issues.
3. Risk for Kidney Patients: Individuals with pre-existing kidney conditions should avoid alkaline water, especially ionized versions, as the added minerals can build up to harmful levels and cause electrolyte imbalances.
4. Recalled Products: In 2020, an outbreak of acute nonviral hepatitis was linked to a specific brand of manufactured alkaline water, leading to a product recall. It's crucial to be mindful of product safety and brand reputation.

Conclusion: Should You Drink Alkaline Water?

Ultimately, deciding whether to drink alkaline water comes down to personal preference and health goals. For most people, regular, clean, filtered water is perfectly adequate for daily hydration and overall health. The body is an expert at maintaining its own pH balance, and while alkaline water is not a magic bullet, it is generally safe when consumed in moderation. Some people find the taste smoother, and there is some evidence supporting its use for specific issues like acid reflux or post-exercise hydration. However, those with kidney problems should exercise caution and consult a healthcare professional. For those looking to try it, opting for naturally sourced alkaline water or using a reliable home filtration system is recommended. The most important aspect of hydration remains consistent and adequate water intake, regardless of its pH level.

Ways to Make Alkaline Water at Home

• Add Baking Soda: Stir about 1/8 teaspoon of baking soda (sodium bicarbonate) into a glass of filtered water. Use sparingly due to the sodium content.
• Add Lemon or Lime: Add lemon slices or a squeeze of juice to water. Despite being acidic on its own, it creates alkaline byproducts upon digestion.
• Use Alkaline Filters: Use a pitcher with a specialized filter that adds alkalizing minerals like calcium and magnesium as the water passes through.
• Try pH Drops: Add concentrated alkaline drops, available commercially, to a glass of water to raise its pH.

Alkaline Water vs. Regular Water

Feature	Alkaline Water (pH 8-9.5)	Regular Water (pH around 7)
pH Level	Higher; more basic.	Neutral.
Mineral Content	Often enriched with alkaline minerals like calcium, magnesium, and potassium.	Contains minerals but usually in lower concentrations, depending on the source.
Taste	Can have a smoother, softer, or sweeter taste.	Neutral or can be affected by local water treatment.
Antioxidant Potential	May have negative ORP, indicating antioxidant properties.	Typically lacks significant antioxidant properties.
Scientific Evidence	Limited research suggests benefits for specific conditions like acid reflux and hydration in athletes.	Proven and fundamental for basic hydration and bodily functions.
Cost	More expensive, especially for bottled versions or ionizer machines.	Generally affordable and readily available from tap or bottles.

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Frequently Asked Questions

What is the pH level of alkaline water?

Alkaline water typically has a pH level between 8 and 9.5, which is higher than the neutral pH of 7 found in most regular drinking water.

Does alkaline water really change my body's pH?

No, your body has a sophisticated system of checks and balances, primarily involving the kidneys and lungs, to maintain blood pH within a very tight, healthy range (7.35-7.45).

Is natural or artificial alkaline water better?

Natural alkaline water, sourced from mineral springs, contains naturally dissolved minerals. Artificial alkaline water is processed, and its benefits may not be as stable or complete as naturally occurring versions.

Can alkaline water help with acid reflux?

Some small studies show that alkaline water with a pH of 8.8 or higher can help deactivate pepsin, the enzyme that causes acid reflux, and may provide some relief.

Are there any risks to drinking alkaline water?

For healthy individuals, moderate consumption is generally safe. However, excessive intake can disrupt the stomach's acid levels, and individuals with kidney disease should avoid it due to mineral build-up risks.

How can I make alkaline water at home?

You can use an alkaline water filter pitcher, add pH-balancing drops, or add a pinch of baking soda to filtered water. Adding lemon slices can also have an alkalizing effect on the body after digestion.

Is alkaline water a cure-all for diseases?

No, this is a common myth. There is no scientific evidence to support claims that alkaline water can prevent or cure diseases like cancer. It is not a substitute for medical treatment.