Understanding the Water pH Scale
The pH scale is a measure of how acidic or alkaline (basic) a substance is, ranging from 0 to 14. A pH of 7 is neutral, anything below 7 is acidic, and anything above 7 is alkaline. Pure water has a neutral pH of 7, but most drinking water, including tap water, typically falls within the EPA's recommended range of 6.5 to 8.5.
How Your Body Regulates pH
Contrary to some marketing claims, the pH of your body's vital fluids, especially blood, is tightly regulated by your kidneys and lungs within a very strict range of 7.35 to 7.45. Drinking alkaline or acidic water does not significantly change your body's overall pH. Your stomach's gastric acid, with a pH of 1.5 to 3.5, will neutralize any water you consume almost instantly to aid in digestion. The temporary effect on your stomach's pH is quickly corrected by your body's homeostatic mechanisms.
The Case for Alkaline Water
Alkaline water is often sold with a pH of 8 or 9 and contains added alkaline minerals like calcium, magnesium, and potassium.
Purported Benefits
Advocates cite several potential benefits, though scientific evidence for many is limited or inconclusive.
- Acid Reflux Relief: Some studies suggest that alkaline water with a pH of 8.8 may help deactivate pepsin, an enzyme involved in acid reflux, potentially alleviating symptoms.
- Improved Hydration: A small 2016 study found that blood flowed more efficiently after a workout with alkaline water compared to regular water, though more research is needed.
- Mineral Supplementation: Naturally alkaline water from springs is rich in minerals like calcium and magnesium, which contribute to bone health. However, regular tap water also contains essential minerals.
Potential Risks and Concerns
Excessive consumption of alkaline water is not without potential drawbacks, and some artificially produced alkaline water may not contain beneficial minerals.
- Reduced Stomach Acid: Regular high intake could interfere with the stomach's natural acidity, impairing digestion and nutrient absorption.
- Risk of Alkalosis: In rare cases, overconsumption can lead to metabolic alkalosis, a condition with symptoms like nausea, vomiting, and tremors.
- Kidney Concerns: Individuals with kidney disease should be cautious, as their kidneys are less able to regulate pH and mineral levels, potentially leading to a dangerous mineral buildup.
The Dangers of Acidic Water
Acidic water, with a pH below 7, is generally not recommended for drinking due to several health and infrastructure risks.
Health Risks
- Heavy Metal Contamination: Low pH water is corrosive and can leach harmful heavy metals, such as lead and copper, from plumbing. Exposure can lead to heavy metal poisoning with symptoms like organ damage, nausea, and weakness.
- Dental Erosion: Regularly drinking acidic beverages, including acidic water, can erode tooth enamel, increasing the risk of cavities.
Non-Drinking Uses
Interestingly, while unsafe for consumption, acidic water has topical and external uses.
- Skin Care: Acidic water can act as an astringent, helping to balance the skin's pH, fight bacteria, and calm inflammatory conditions like eczema.
- Cleaning Produce: Acidic electrolyzed water has antimicrobial effects and can be used to sanitize fresh produce.
The Neutral Ground: Filtered and Purified Water
For most people, the healthiest water to drink is simply clean, safe, and free of contaminants. This is typically achieved with a neutral pH of around 7. Many consumers rely on filtered tap water or remineralized reverse osmosis water for the best balance of purity and mineral content.
Reverse Osmosis Water
Reverse osmosis (RO) systems remove contaminants but also strip water of its beneficial minerals, leaving it slightly acidic. However, the acidity is not considered harmful, especially since the body quickly neutralizes it. Many RO systems now include remineralization filters to restore a balanced pH and improve taste.
Alkaline vs. Acidic vs. Neutral Water: A Comparison Table
| Feature | Alkaline Water (pH > 7) | Acidic Water (pH < 7) | Neutral/Balanced Water (pH ≈ 7) |
|---|---|---|---|
| Recommended for Drinking? | Generally safe in moderation for healthy individuals, but lacks conclusive health benefits beyond hydration. | No, not recommended due to risks of heavy metal leaching and dental damage. | Yes, recommended for general daily hydration and health. |
| Key Characteristic | Higher pH, often with added minerals. | Lower pH, corrosive to pipes. | Balanced pH, safest for daily consumption. |
| Purported Benefits | Aid in acid reflux, potential athletic recovery. | Topical use for skin and cleaning produce. | Excellent hydration, supports all bodily functions. |
| Primary Risks | Potential for metabolic alkalosis or mineral imbalance with excessive intake. | Heavy metal exposure, dental erosion, and pipe corrosion. | Risk is minimal, depends on source and filtration quality. |
| Scientific Backing | Limited, with many health claims unproven. | Well-documented risks for consumption; external benefits noted. | Strong, foundational scientific basis for proper hydration. |
Conclusion: Which Water Should You Choose?
For most people, the debate over which water is best, alkaline or acidic, has a simple answer: neither extreme is necessary, and neutral, filtered water remains the safest and most reliable choice. Your body is highly efficient at regulating its own pH, making the claims that alkaline water can significantly alter your internal balance largely unproven. The serious risks associated with drinking acidic water, primarily from heavy metal contamination, make it dangerous for regular consumption. While alkaline water may offer some anecdotal benefits, such as temporary acid reflux relief, its premium cost and lack of strong scientific backing mean it's not a magical elixir. Your best bet for general health and hydration is to ensure you are drinking sufficient amounts of clean, purified water. If you have specific health concerns, consult a healthcare provider for personalized advice.
For more information on the safety of alkaline water, you can read the report from the Mayo Clinic.
Common Myths Debunked
- Myth: Alkaline water cures all diseases. Fact: There is no scientific evidence that alkaline water cures cancer or other serious diseases. This claim is dangerous and unfounded.
- Myth: The higher the pH, the better the water. Fact: Excessively high pH can have negative side effects. The ideal range is a gentle alkalinity of 8 to 9, not extreme values.
- Myth: You must drink alkaline water to combat a modern acidic diet. Fact: Your body's natural systems, including your kidneys and lungs, are designed to maintain a stable pH regardless of diet.
Choosing the right water for you comes down to what is pure, affordable, and suited to your needs. For most, filtered water offers the best balance.
External Link
For a trusted medical opinion on alkaline water, please visit the Mayo Clinic website.
