What drink is considered alkaline? Demystifying pH in Your Nutrition Diet

October 13, 2025 •

4 min read

According to the U.S. Environmental Protection Agency (EPA), public drinking water typically has a pH between 6.5 and 8.5. Many people explore specific beverages for their potential alkaline effects, but what drink is considered alkaline and what does that mean for your overall nutrition diet?

Quick Summary

Many beverages like water, unsweetened almond milk, green juices, and certain herbal teas are considered alkaline. Their effects on the body are often metabolic, rather than a result of their initial pH, and claims about altering blood pH are misleading.

Key Points

Definition of Alkaline Drinks: Drinks are considered alkaline if their pH is above 7, or if they produce alkaline-forming byproducts during digestion, like lemon water.
Common Alkaline Beverages: Key examples include mineral water, unsweetened almond milk, green juices, and herbal teas, which offer hydration and nutrients.
Metabolism vs. Initial pH: Some drinks, like lemon water, are acidic before consumption but have an alkalizing effect after digestion due to their mineral content.
Blood pH is Tightly Regulated: The body maintains a stable blood pH of 7.35–7.45, with diet having a minimal impact. The kidneys and lungs are the main regulators.
Health Benefits Beyond pH: The benefits of an 'alkaline diet' often result from eating more whole, plant-based foods, not from a change in blood acidity.
Considerations for Specific Conditions: Alkaline drinks can help with acid reflux symptoms, but individuals with kidney disease should be cautious with high mineral intake.
Watch for Additives: Many store-bought alkaline drinks and plant milks contain sugars or additives that can negate their health benefits.

Understanding Acidity, Alkalinity, and Your Body

Before exploring which drinks are considered alkaline, it's essential to understand the pH scale. The scale runs from 0 to 14, with 7 as neutral. A pH below 7 is acidic, and a pH above 7 is alkaline (or basic). Pure water has a neutral pH of 7. While some diets are based on the idea that consuming alkaline foods can change the body's pH, the human body has a highly regulated system involving the kidneys and lungs to keep blood pH within a very narrow, slightly alkaline range (7.35–7.45). Dietary changes do not significantly alter your blood pH; if they did, it would be life-threatening. Instead, the so-called 'alkalizing' effect of some foods and drinks refers to how the body metabolizes them and their impact on urine pH or overall nutritional benefits.

Popular Beverages and Their Alkaline Status

Many drinks are discussed in the context of an alkaline diet. Here is a look at some of the most common options.

Alkaline and Mineral Water

Natural spring water can be naturally alkaline due to the minerals it absorbs from the soil and rocks, such as calcium and magnesium. Commercially bottled alkaline water is often produced through a process called electrolysis to increase its pH. A simpler and more affordable way to increase water's alkalinity is by adding a pinch of baking soda. The primary benefit is hydration, with the added minerals offering some mild electrolyte support.

Lemon Water (Metabolically Alkaline)

This is a classic example of an alkalizing drink that is acidic in its natural state. Lemon juice has a low pH of 2 to 3. However, after the body metabolizes it, the minerals in the lemon (like potassium) produce alkaline-forming byproducts, which can make the urine more alkaline. A key caution is that the citric acid in lemon water can erode tooth enamel, so it is recommended to drink through a straw.

Green Juices and Smoothies

Vegetable-based juices made from ingredients like kale, spinach, cucumbers, and celery are excellent sources of alkaline-forming nutrients. While the juice itself might have a slightly acidic pH, its high concentration of minerals like potassium and magnesium gives it an overall alkalizing effect on the body after digestion. Juices often remove fiber, while smoothies retain it, which is important for digestive health.

Unsweetened Almond Milk

As a dairy alternative, unsweetened almond milk is generally considered alkaline or close to neutral, with a pH range that can be 7 or higher, depending on the brand and processing. This makes it a popular choice for people with acid reflux, as it can help neutralize stomach acid. However, many flavored or sweetened versions contain additives that may alter their pH and health benefits.

Herbal Teas

Most common herbal teas, such as chamomile, peppermint, and ginger, have a pH in the mildly acidic to neutral range (around 6.0 to 7.0) and are often considered alkaline-forming. They can aid digestion and have anti-inflammatory properties due to their antioxidant content. Herbal teas containing fruits like lemon or hibiscus can be much more acidic, so ingredient lists should be checked.

Comparison of Common Beverages


Drink Type	Typical pH Range	Metabolic Effect	Notes
Pure Water	~7.0 (Neutral)	Neutral	Essential for hydration.
Alkaline Water	8.0–9.0+	Alkaline	Enhanced with minerals like calcium and magnesium.
Lemon Water	2.0–3.0 (Acidic)	Alkalizing	Produces alkaline byproducts upon digestion. Protect teeth from citric acid.
Green Juice	4.0–5.0 (Acidic)	Alkalizing	High in alkaline-forming minerals like potassium.
Unsweetened Almond Milk	7.0–8.0 (Alkaline)	Alkaline	Good for acid reflux relief; check labels for additives.
Herbal Tea	6.0–7.0 (Mildly Acidic to Neutral)	Alkalizing	Examples: chamomile, peppermint. Can be acidic if fruit is added.
Cow's Milk	6.4–6.8 (Slightly Acidic)	Acid-forming	Slightly acidic, higher fat versions may worsen reflux.
Coffee/Black Tea	4.5–5.5 (Acidic)	Acid-forming	Moderately acidic and can be a reflux trigger for some.
Soda	2.5–3.5 (Highly Acidic)	Acid-forming	Highly acidic due to phosphoric acid.

The Misconception of Changing Blood pH

While the concept of an alkaline diet is popular, the idea that diet can meaningfully alter blood pH is a myth. The body has multiple sophisticated mechanisms to maintain strict pH balance, including the lungs exhaling carbon dioxide and the kidneys excreting excess acids or bases in the urine. Significant deviations from the normal blood pH range (7.35–7.45) would be a medical emergency, a condition the body actively works to prevent. Therefore, the health benefits often associated with an alkaline diet are more likely due to its focus on nutrient-dense, plant-based foods and a reduction in processed foods, sugar, and saturated fats. This healthier eating pattern promotes overall well-being, improved bone health, and reduced risk of chronic diseases, but not by changing your body's fundamental chemistry.

Potential Health Benefits and Considerations

Incorporating naturally alkaline drinks or alkaline-forming options into your diet has benefits beyond pH. Many are rich in vitamins, minerals, and antioxidants. For individuals with acid reflux, switching from acidic beverages like soda or coffee to alkaline options like almond milk or water can provide symptom relief. However, those with kidney disease should consult a doctor before significantly altering their fluid intake, as excessive intake of alkaline substances can be risky. For most healthy individuals, the benefits come from better hydration and a more nutrient-rich diet, not from a perceived shift in body pH.

Conclusion

In summary, while several drinks are considered alkaline, including mineral water, unsweetened almond milk, green juices, and certain herbal teas, their primary health benefits stem from their nutritional profile and hydrating properties rather than their ability to drastically change the body's tightly regulated pH. The term 'alkaline-forming' is more accurate, describing how the body metabolizes a drink rather than its initial pH. For anyone looking to improve their health through nutrition, focusing on a balanced diet rich in nutrient-dense foods is far more impactful than trying to micro-manage your body's pH. Incorporating these healthy beverages is a great strategy for better hydration and overall wellness. For more on how diet affects the body's internal processes, consider exploring foundational nutrition resources at the National Institutes of Health.

Frequently Asked Questions

Truly alkaline drinks, measured by their pH value, include commercially prepared alkaline water and some naturally mineral-rich spring waters, which typically have a pH of 8 or higher. Unsweetened almond milk can also fall into this category depending on the brand and fortification.

Lemon water is acidic outside the body, but once metabolized, the minerals create alkaline-forming byproducts, which can make your urine more alkaline. It does not significantly change your blood's pH, which is tightly regulated by your body.

Yes, unsweetened almond milk is generally considered an alkaline or neutral beverage, with a pH higher than slightly acidic cow's milk. It is often a better choice for people with acid reflux as it can help neutralize stomach acid.

Green juices and smoothies made from leafy greens and other vegetables are often considered alkalizing. While their pH before consumption may be slightly acidic, the body metabolizes their high mineral content into alkaline-forming byproducts.

Most simple herbal teas, like chamomile, ginger, and peppermint, are mildly acidic to neutral in pH and have an alkaline-forming effect. However, teas with added fruits, like hibiscus or rosehip, can be highly acidic.

No, diet cannot change your blood pH. Your body has robust regulatory systems, primarily involving the kidneys and lungs, that keep your blood pH within a very narrow, healthy range. Attempting to alter it with food is not effective.

For most healthy people, drinking alkaline water is safe. However, excessive intake could pose a risk for individuals with kidney disease, potentially leading to high potassium levels (hyperkalemia). It is always best to consult a healthcare provider with concerns.