What Are the Benefits of Drinking Sodium Bicarbonate Water?

December 23, 2025 •

5 min read

Did you know that the kidneys naturally produce bicarbonate to regulate the body's pH balance? Drinking sodium bicarbonate water is often explored to supplement this process, with potential advantages ranging from boosting athletic performance to providing temporary heartburn relief.

Quick Summary

Ingesting sodium bicarbonate water may aid athletic endurance, neutralize stomach acid, and manage metabolic acidosis in certain conditions, but requires proper guidance to avoid potential risks.

Key Points

Enhanced Endurance: May buffer muscle acidity during high-intensity exercise, potentially allowing athletes to push harder and delay fatigue.
Heartburn Relief: Acts as a temporary antacid to neutralize excess stomach acid, potentially relieving occasional heartburn and indigestion.
Kidney Support: Can help manage metabolic acidosis in patients with chronic kidney disease, but must be medically prescribed and monitored.
Sodium Overload Risk: High sodium content poses risks for individuals with hypertension, heart failure, or those on low-sodium diets.
Potential Side Effects: Common side effects include gastrointestinal discomfort like bloating, gas, and diarrhea, especially with higher use.
Not a Cancer Cure: There is no scientific evidence that drinking sodium bicarbonate cures cancer; self-medication based on such claims is dangerous.
Medical Consultation: It is crucial to consult a doctor before starting any regimen, especially for long-term use or if you have pre-existing health conditions.

The Science Behind Sodium Bicarbonate

Sodium bicarbonate, commonly known as baking soda, is a mildly alkaline salt with the chemical formula NaHCO$_3$. When dissolved in water, it creates a buffering solution that can neutralize acids. The human body has natural mechanisms, primarily controlled by the kidneys and lungs, to maintain a stable acid-base (pH) balance in the blood. During certain metabolic processes, the body can produce excess acid, leading to a temporary drop in pH. Sodium bicarbonate acts as a buffer by reacting with this excess acid, helping to restore the pH balance. For example, during intense exercise, muscles produce hydrogen ions, contributing to muscle fatigue. The bicarbonate in the bloodstream can help pull these hydrogen ions out of the muscle cells, delaying the onset of that burning sensation and extending performance.

Potential Benefits for Athletic Performance

For decades, athletes have used sodium bicarbonate as an ergogenic aid, a substance used to enhance athletic performance. This practice is particularly effective for sports involving short, high-intensity bursts of activity lasting between 30 seconds and 10 minutes.

How it Works to Boost Performance

Buffering Muscle Acidosis: During anaerobic exercise, the body's demand for oxygen exceeds the supply. This process, also known as anaerobic glycolysis, produces hydrogen ions. The build-up of these ions leads to a drop in intramuscular pH, causing the feeling of muscle fatigue and reduced performance.
Increased Time to Exhaustion: By supplementing with sodium bicarbonate, individuals may increase their body's buffering capacity. This may allow them to effectively transport hydrogen ions out of the muscles, thus delaying fatigue and extending the duration of high-intensity effort. Studies suggest potential performance enhancement in specific athletic scenarios like 2,000m rowing or 4km cycling time trials.
Improved Interval Training: Evidence suggests sodium bicarbonate may also benefit athletes performing high-intensity interval training (HIIT). Research has demonstrated potential improvements in reps, time to exhaustion, and overall workload.

A Remedy for Digestive Issues

For many, the most common use of sodium bicarbonate is for relieving digestive discomfort. Its antacid properties make it a fast-acting treatment for occasional issues caused by excess stomach acid.

How it Neutralizes Stomach Acid

Heartburn and Indigestion: When ingested, sodium bicarbonate directly neutralizes stomach acid, providing quick, temporary relief from heartburn, acid indigestion, and sour stomach.
Over-the-Counter Equivalent: Many over-the-counter antacid products contain sodium bicarbonate as their active ingredient, underscoring its recognized effectiveness for this purpose.
Important Note: Sodium bicarbonate is not recommended as a long-term solution for chronic acid reflux (GERD). Overuse may cause a 'rebound effect,' where the stomach produces even more acid, and can lead to other complications.

Sodium Bicarbonate and Kidney Health

For individuals with chronic kidney disease (CKD), metabolic acidosis is a common complication. In this condition, the damaged kidneys are unable to remove enough acid from the body, leading to a dangerous buildup.

Therapeutic Use in Kidney Disease

Managing Metabolic Acidosis: Under medical supervision, prescribed sodium bicarbonate can help raise serum bicarbonate levels back to a normal range, potentially treating metabolic acidosis and slowing the progression of CKD.
Potential for Slower CKD Progression: A 2021 review suggested that sodium bicarbonate may help slow the decline of kidney function and improve blood flow in people with CKD.
Strict Medical Oversight: This treatment should only be undertaken under the strict guidance and monitoring of a healthcare professional due to the associated sodium intake risks. For more information, please consult the National Kidney Foundation.

Important Considerations and Potential Side Effects

While benefits exist, drinking sodium bicarbonate water is not without risks, especially if not used correctly. The high sodium content is a significant concern.

Potential Risks and Side Effects

High Sodium Intake: Daily or high-dose consumption can lead to excess sodium intake, which is particularly dangerous for individuals with high blood pressure, heart failure, or kidney issues.
Gastric Distress: A common side effect is gastrointestinal upset, including bloating, gas, burping, nausea, and diarrhea. These issues result from the chemical reaction between baking soda and stomach acid, which produces carbon dioxide gas.
Electrolyte Imbalances: Overuse can lead to metabolic alkalosis and significant changes in electrolyte levels, including low potassium and calcium.
Drug Interactions: Sodium bicarbonate can interfere with the absorption and effectiveness of several medications, including certain antibiotics, aspirin, and some blood pressure drugs.

Comparison Table: Risks vs. Benefits of Sodium Bicarbonate Water


Aspect	Potential Benefits (with caution)	Potential Risks (especially with misuse)
Athletic Performance	May delay muscle fatigue during high-intensity exercise by buffering acid buildup.	Gastrointestinal distress (bloating, gas) can potentially disrupt performance and comfort.
Digestive Relief	Provides fast, temporary relief for occasional heartburn and acid indigestion.	Can potentially cause a rebound effect of increased acid production; not for chronic issues.
Kidney Health	Can manage metabolic acidosis under medical supervision, potentially slowing CKD progression.	May increase sodium load, which can potentially worsen hypertension, fluid retention, and heart failure.
Overall Health	Helps maintain acid-base balance in specific, medical contexts.	Risk of serious electrolyte imbalances and metabolic alkalosis with long-term or high-dose use.

How to Use Sodium Bicarbonate Water Safely

For temporary heartburn relief, follow the instructions provided by a healthcare professional or the product label. It is generally advised to take such preparations 1 to 2 hours after meals and at least 2 hours apart from other medications. For athletes, usage protocols vary widely, and it is crucial to consult with a sports dietitian or healthcare provider for personalized guidance and to test protocols during training before competition to assess tolerance. Ensure any powder is completely mixed to avoid issues. Avoid taking on an overly full stomach due to the potential risk of gastric rupture from gas buildup.

Conclusion

While drinking sodium bicarbonate water offers evidence-backed benefits for certain uses, such as potentially enhancing high-intensity athletic performance and providing short-term heartburn relief, it is far from a cure-all. Its use in managing chronic conditions like metabolic acidosis in CKD must be strictly controlled by a healthcare professional. The high sodium content and potential for significant side effects, including dangerous electrolyte imbalances, mean it should be approached with caution. For the average person, occasional use for digestive relief might be acceptable, but long-term or frequent consumption should be avoided. Before incorporating sodium bicarbonate into your routine, especially for performance or managing a health condition, it is vital to consult with a doctor to ensure safety and proper use.

Frequently Asked Questions

No, long-term or frequent use of sodium bicarbonate is not recommended due to its high sodium content, which can cause electrolyte imbalances and other health issues, particularly for those with certain medical conditions. Always consult with a healthcare professional before regular use.

Sodium bicarbonate offers only temporary relief for occasional heartburn. It is not a long-term solution for chronic conditions like GERD, and misuse can lead to a rebound effect or other side effects. You should consult a doctor for a proper diagnosis and treatment plan.

Common side effects can include bloating, gas, belching, nausea, stomach pain, and increased thirst. With excessive use, more serious issues can potentially occur, such as electrolyte imbalances, elevated blood pressure, and in rare cases, stomach rupture.

For temporary heartburn relief, follow the specific instructions provided by a healthcare professional or the product label for proper preparation and timing. It is typically mixed with a certain amount of water and taken after meals.

No, there is no scientific evidence that drinking sodium bicarbonate cures or prevents cancer. While some clinical research is exploring its use as an adjunct therapy in specific, targeted contexts, self-medication based on such claims is dangerous and can delay effective treatment.

Baking soda is pure sodium bicarbonate, a single chemical compound. Baking powder is a mixture that contains sodium bicarbonate along with a weak acid and other ingredients to facilitate leavening in baking. They are not interchangeable for health purposes.

Individuals with high blood pressure, kidney disease, heart conditions, and those on low-sodium diets should avoid or consult a doctor before use due to its high sodium content. It is also not recommended for children or pregnant individuals without medical advice.

Yes, sodium bicarbonate can interact with certain medications by potentially altering their absorption. It is generally advised to take it at least two hours apart from other drugs, and you should always consult a pharmacist or doctor about potential interactions.