What Is Alkaline Water, and What Are the Benefits?

What Is Alkaline Water, and What Are the Benefits?

Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT, Nutrition, Personal Training — By Rena Goldman — Updated on May 16, 2023

From http://www.healthline.com

What it is
Benefits
Risk factors
How it’s made
Where to get it
FAQs
Takeaway
Alkaline water is slightly less acidic than regular drinking water and contains alkaline minerals. However, not all of its potential benefits are proven.

You may have heard various health claims about alkaline water. Some say it can help regulate your pH level, slow the aging process, and prevent chronic diseases like cancer.

It’s critical to understand that the pH levels in your blood cannot be changed drastically through diet, including by drinking alkaline water. Your kidneys and lungs work to ensure that the levels stay within a very strict range of 7.35-7.45Trusted Source for its pH level, which is what you need for healthy functioning.

So should you drink alkaline water, and is there evidence for the other potential benefits?

What is alkaline water?
The “alkaline” in alkaline water refers to its pH level. A pH level is a number that measures how acidic or alkaline a substance is on an approximate scale of 0 to 14Trusted Source. For example, something with a pH of 1 would be very acidic, and something with a pH of 13 would be very alkaline.

Alkaline minerals in alkaline water, such as calcium, potassium, magnesium, or iron, determine its pH.

Alkaline water vs. regular water

Alkaline water has a higher pH level than regular drinking water. Because of this, some advocates of alkaline water believe it can neutralize the acid in your body, though this isn’t supported by any research.

Regular drinking water generally has a neutral pH of 7. Alkaline water typically has a pH of 8 or 9. However, pH alone isn’t enough to impart substantial alkalinity to water.

Alkaline water must also contain alkaline minerals and negative oxidation-reduction potential (ORP). ORP is the ability of water to act as a pro- or antioxidant. The more negative the ORP value, the more anti-oxidizing it is.

Is alkaline water good for you?
Alkaline water is somewhat controversial. Many health professionals say there isn’t enough research to support the many health claims made by users and sellers. Differences in research findings may be related to the types of alkaline water studies.

There are a few studies that suggest alkaline water might be helpful for your health in particular ways:

A 2020 studyTrusted Source on mice found that daily intake of alkaline water improved markers of aging in the DNA of the mice.
A 2018 studyTrusted Source on mice suggested alkaline water may help reduce symptoms of nonalcoholic fatty liver disease.
A small 2018 studyTrusted Source in Japan suggested that drinking alkaline electrolyzed water slightly improved stool in 60 human participants.
A 2016 studyTrusted Source that included 100 people found a significant difference in whole blood viscosity after consuming high-pH water compared to regular water after a strenuous workout. Viscosity is the direct measurement of how efficiently blood flows through your vessels.
A 2021 studyTrusted Source suggests it may help improve bone density in postmenopausal women with osteoporosis.
Additional larger studies on humans are needed to explore these findings. Research is also needed to answer other unbacked claims suggesting that alkaline water has:

pro-aging properties (via liquid antioxidants that absorb more quickly into the human body)
colon-cleansing properties
immune system support
hydration, skin health, and other detoxifying properties
weight loss
cancer resistance
Green tea is rich in antioxidants and has a slightly negative ORP.

Does alkaline water have side effects?
Alkaline drinking water is considered safe. Currently, there’s no evidence that demonstrates negative side effects.

Although alkaline water has a different pH than regular water, your body will make physiological changes, like continuing to produce hydrochloric acid, to regulate the stomach’s pH levels and achieve homeostasis, which is a state of stability.

Natural or artificial?
Water that’s naturally alkaline occurs when water passes over rocks — like springs — and picks up minerals, which increase its alkaline level.

However, many people who drink alkaline water buy alkaline water that’s been through a chemical process called electrolysis.

This technique uses a product called an ionizer to raise the pH of regular water. Makers of ionizers say that electricity is used to separate molecules in the water that are more acidic or alkaline. The acidic water is then funneled out.

Still, some doctors and researchers say these claims aren’t backed by quality research. The water quality of the original source, before ionization, is crucial to ensuring contaminants aren’t present in the drinking water.

Some scientists advise using reverse osmosis to adequately purify water before connecting an alkaline ionizer, which can raise pH and add minerals.

There are also some other safety concerns to drinking ionized alkaline water. When you drink it regularly, there is a greater chanceTrusted Source of developing hyperkalemia, particularly if the pH of the water is greater than 9.8.

Other concerns include that it could hinder growth, deplete minerals and vitamins from the body, and interfere with nutrient absorption. Additionally, it might harm your mucosal lining and result in excessive thirst.

Where to get alkaline water
Alkaline water can be bought in many grocery or health food stores. It can also be found online. Water ionizers are sold in many large chain stores as well.

You can also make your own at home. Adding pH drops or baking soda is another way to make water more alkaline.

If water is properly filtered to remove contaminants, ionized and re-mineralized, or purchased from a quality source, there’s no evidence to suggest a limitation on how much alkaline water can be consumed daily.

Frequently asked questions
Who should not drink alkaline water?

People who have kidney disease or other types of impaired kidney function should avoidTrusted Source drinking alkaline water without supervision, especially if it is ionized.

What are the pros and cons of alkaline water?

Drinking alkaline water can help you increase the amount of important minerals in the body and may help with certain health conditions. That said, there isn’t enough evidence to support all the potential benefits, and there may be some health risks if you drink it long-term.

What is the healthiest water to drink?

According to Water Defense, the healthiest water to drink is spring water, which also contains important minerals and is purified to remove dangerous microorganisms.

Link to original article below.

https://www.healthline.com/health/food-nutrition/alkaline-water-benefits-risks#fa-qs