Understanding the pH Scale and Your Body
Before exploring specific drinks, it's essential to understand the concept of pH. The pH scale, ranging from 0 to 14, measures how acidic or basic (alkaline) a substance is. A pH of 7 is neutral, anything below 7 is acidic, and anything above 7 is alkaline. While many wellness trends promote altering your body's pH, medical experts emphasize that the human body tightly regulates its blood pH within a very narrow, slightly alkaline range of 7.35 to 7.45. This is managed by the lungs and kidneys, making it nearly impossible to drastically change your systemic pH through diet alone.
The Difference Between Alkaline and Alkaline-Forming
It is crucial to distinguish between a substance that is physically alkaline (high pH) and one that is alkaline-forming. For example, lemon juice is inherently acidic (pH 2-3) but, once digested, its minerals and byproducts create an alkalizing effect on the body. This metabolic process is what supporters of the alkaline diet refer to when discussing the benefits of fruits and vegetables.
What Is the Most Alkaline Thing to Drink?
While some manufacturers sell alkaline water with a pH of 10, the most controllable and accessible way to create a highly alkaline liquid is with baking soda. However, it is vital to proceed with caution due to the high sodium content.
Baking Soda Water
- How to make it: Add 1/8 teaspoon of baking soda (sodium bicarbonate) to an 8-ounce glass of water.
- pH Level: Baking soda is naturally alkaline with a pH around 9.0, which can increase the water's pH significantly.
- Risks: Baking soda is high in sodium and can be dangerous if consumed excessively, especially for those with high blood pressure or kidney disease. Large doses can lead to gastrointestinal issues or, in rare cases, more severe health problems.
Manufactured Alkaline Water
- Examples: Brands like TEN Alkaline Spring Water advertise a pH of 10.
- Process: This water is typically created using an ionization process to increase its pH and sometimes adds alkaline minerals.
- Quality: Quality can vary significantly. Naturally alkaline spring water often contains a beneficial blend of minerals like calcium, magnesium, and potassium. Artificial versions may not have the same mineral profile or may contain contaminants.
Natural Spring Water
- Source: Some spring waters are naturally alkaline due to the minerals in the rock they pass through.
- pH Level: pH can vary, but these waters are typically in the alkaline range (above 7). Examples like Volvic and Acqua Panna are mildly alkaline.
Popular Alkaline-Promoting Beverages
Beyond direct alkaline additives, several other drinks are promoted for their alkalizing effects.
Lemon or Lime Water
Despite being acidic before digestion, lemon and lime water create alkaline byproducts, reducing the body's potential renal acid load. It is also a source of vitamin C and helps with digestion. However, the initial acidity can damage tooth enamel, so it is best to drink through a straw and rinse your mouth afterward.
Green Juices and Smoothies
Made from ingredients like kale, spinach, celery, and cucumber, these drinks are packed with alkaline-forming nutrients, vitamins, and minerals. They offer a concentrated dose of plant-based nutrition that supports overall health.
Herbal Teas
Certain herbal teas, such as chamomile, peppermint, and ginger, have alkalizing properties. They can aid digestion, reduce inflammation, and offer other health benefits.
Coconut Water
This is a naturally alkaline beverage rich in electrolytes like potassium and magnesium, which aid hydration.
Benefits and Risks of Alkaline Drinks
| Feature | Benefits | Risks | Considerations |
|---|---|---|---|
| Alkaline Water | May help with acid reflux by deactivating pepsin. Improves hydration and may have antioxidant properties. Natural spring water adds beneficial minerals. | Long-term use can cause metabolic alkalosis and mineral imbalances. Can interfere with stomach acid's ability to kill bacteria. Contaminants in artificial versions. | Safety is generally high for occasional use, but long-term effects need more research. |
| Baking Soda Water | Quick and simple way to alkalize water. Provides temporary relief from heartburn. Can improve muscle endurance during intense exercise. | High sodium content is a risk for people with high blood pressure or kidney disease. Excessive intake can lead to serious side effects like seizures and cardiac arrest. | Use only in small, controlled amounts for temporary relief. Avoid long-term use and consult a doctor. |
| Lemon Water | Creates an alkaline-forming effect after digestion. Rich in vitamin C and aids digestion. Adds flavor, encouraging more water intake. | High acidity can erode tooth enamel. May worsen acid reflux for some individuals. | Drink moderately, preferably through a straw, and rinse your mouth with plain water afterwards. |
How to Make Alkaline Water at Home
For those interested in safe, moderate alkaline consumption, here are a few DIY methods:
- Baking Soda Method: As mentioned, mix 1/8 teaspoon of baking soda in 8 ounces of filtered or purified water. Stir thoroughly until dissolved. Use sparingly.
- Lemon Water Method: Squeeze half a lemon or lime into a glass of water. Let it sit for a few hours before drinking. The body's metabolic process will make it alkaline-forming.
- Alkaline pH Drops: These concentrated alkaline mineral drops are widely available. Follow the product's instructions for the correct dosage per glass of water.
The Alkaline Diet vs. Alkaline Water
It is important to remember that focusing solely on alkaline water is different from adopting an alkaline diet. The alkaline diet emphasizes consuming more alkaline-forming fruits and vegetables and fewer acid-forming foods like meat, dairy, and grains. While the premise of altering blood pH is largely debunked, the diet is still considered healthy due to its emphasis on nutrient-rich whole foods.
Conclusion
While a concoction of baking soda and water may technically be one of the most alkaline things to drink, it comes with significant health risks due to its high sodium content and potential to disrupt your body's natural balance. For most people, safer and more effective ways to incorporate alkaline-promoting beverages into a balanced diet include drinking naturally alkaline spring water, adding lemon to water, or enjoying green juices and herbal teas. Ultimately, a holistic approach that focuses on a balanced diet rich in fruits and vegetables is more beneficial for overall health than trying to manipulate your body's pH with a single beverage. Always consult a healthcare professional before making significant dietary changes, especially if you have pre-existing health conditions.
Here is a reputable source from Healthline that discusses the benefits and risks of alkaline water.
