What Is Alkaline Water and Is It Really Healthy?

What Is Alkaline Water and Is It Really Healthy? Here’s What Dietitians Have to Say

Alkaline water has become increasingly popular in health and wellness circles, with proponents claiming it can improve hydration, neutralize stomach acid, support bone health, increase energy levels, and help with detoxification. However, the reality of alkaline water’s health benefits is more complex than marketing claims suggest. Understanding what alkaline water actually is and what science shows about its effects can help you make informed decisions about whether it’s right for you.

Understanding Alkaline Water: What Makes It Different?

Alkaline water differs from regular tap water primarily in its pH level. Regular drinking water generally has a neutral pH of 7, while alkaline water typically has a pH of 8 to 9. The pH scale measures the acid or base (alkaline) level of substances, with the term pH standing for “potential of hydrogen.” It measures the amount of hydrogen ions in a substance, with more hydrogen ions making a substance more acidic.

Beyond pH, alkaline water typically contains alkaline minerals such as calcium, potassium, magnesium, and iron. These minerals neutralize acid and contribute to the water’s higher alkalinity. Alkaline water can come from natural sources like mineral springs or be created through manufacturers using special filters or machines that add hydrogen ions to water. Additionally, alkaline water must contain alkaline minerals and negative oxidation-reduction potential (ORP) to truly qualify as alkaline. ORP is the ability of water to act as a pro- or antioxidant, with more negative ORP values indicating greater anti-oxidizing properties.

Common Claims About Alkaline Water

The alkaline water industry promotes numerous health benefits to consumers. While these claims appeal to health-conscious individuals, it’s important to examine what research actually supports:

• Improved hydration: Some brands claim alkaline water provides better hydration than regular tap water
• Neutralize stomach acid: Claims suggest alkaline water can reduce acid reflux symptoms
• Support bone health: Marketing suggests it strengthens bones and prevents bone loss
• Increase energy levels: Proponents claim it boosts overall energy and vitality
• Help with detoxification: Some suggest alkaline water aids the body’s detoxification processes
• Prevent chronic diseases: Claims range from cancer prevention to slowing aging
• Support weight loss: Some suggest it can assist with weight management and diabetes control

However, registered dietitian Margaret O’Brien from Banner-University Medicine emphasizes a crucial point: “While many tout the health benefits of alkaline water, there is very little evidence-based research to support these claims.” It’s important to recognize that just because people report feeling better when drinking alkaline water doesn’t mean it’s scientifically proven.

What Does Research Actually Show?

While many claims lack scientific support, several small studies have examined specific potential benefits of alkaline water. The research presents a nuanced picture that differs from marketing hype.

Hydration and Athletic Performance

One area where alkaline water has shown some promise is hydration, particularly after exercise. A small 2018 study published in PLoS One involving highly trained athletes found that eight participants who drank alkaline water performed better during rigorous workouts and had better hydration afterward compared to eight others who drank regular water. Another study tested the hydration effect of alkaline water on healthy adults after exercise and found that alkaline water seemed to provide better rehydration than tap water, as measured by how concentrated their blood was.

However, researchers note that “it’s unclear if more diluted blood has any meaningful impact on total body hydration status,” and that more studies are needed to confirm these findings. Additionally, a larger 2016 study of 100 healthy adults did find that alkaline water was twice as hydrating as regular water after exercise, though most experts still maintain that the important thing is simply drinking plenty of water, regardless of type.

Acid Reflux and Digestive Health

One of the more compelling areas of research involves alkaline water’s potential effect on acid reflux. A 20-year-old test tube study found that alkaline water with an 8.8 pH—common in most commercial alkaline water—permanently neutralized stomach acid (pepsin), thereby relieving acid reflux symptoms. Building on these findings, a 2017 trial involving 184 patients compared alkaline water plus a Mediterranean diet against proton pump inhibitors (PPIs), the most common medication for acid reflux. This suggests alkaline water might be worth trying, especially as a replacement for PPIs along with an anti-reflux diet.

A small 2018 study in Japan suggested that drinking alkaline electrolyzed water slightly improved digestive function in 60 human participants.

Bone Health

Researchers have speculated that alkaline water might protect bones, especially in postmenopausal people, since bones are sensitive to changes in pH. In an acidic environment, new bone doesn’t form while existing bone breaks down. Bones even have alkaline reserves to offset excess acidity. A 2021 study compared bone strength and density in two groups of postmenopausal people with osteoporosis and suggests that alkaline water may help improve bone density in this population. However, larger human studies are needed to confirm these preliminary findings.

Anti-Aging and Cellular Health

A 2020 study on mice found that daily intake of alkaline water improved DNA aging markers. However, it’s important to note that findings in animal studies don’t always translate to humans, and more research is needed in this area.

What Claims Lack Scientific Support?

Several popular claims about alkaline water have no scientific basis whatsoever. Companies promoting alkaline water claim it can detoxify the body, prevent cancer, or slow the aging process, but none of these claims are backed by science. Similarly, there’s no evidence to suggest that alkaline water will reverse aging, prevent cancer, or change the pH of your body in a meaningful way.

The claim that alkaline water increases energy levels is also unfounded. While staying hydrated is important for energy levels because dehydration can make you feel fatigued, alkaline water won’t give you any more energy than regular water. Additionally, some advocates of alkaline water believe it can neutralize the acid in your body and help with weight loss or diabetes management, but these claims aren’t supported by research.

The Mineral Content Question

One potential benefit of alkaline water is its mineral content. Some alkaline water may contain trace minerals such as calcium and iron. Alkaline water may contain minerals such as calcium, magnesium, and potassium, all of which have health benefits:

• Calcium is important for the health of bones, heart muscles, and nerves
• Magnesium is needed for optimum breakdown of food into energy and for muscle, nerve, heart, and kidney function
• Potassium plays a critical role in keeping the heart pumping and helps regulate digestion

However, it’s crucial to note that “trace” is the key word here. These minerals are found in such small amounts in alkaline water that they don’t contribute to your nutrient needs in any meaningful way. If you’re looking to increase mineral intake, whole foods and balanced nutrition are far more effective approaches.

Comparing Alkaline Water to Regular Water

Both tap water and alkaline water are hydrating beverages that are safe to drink. For most people, drinking regular water is just as effective for hydration as alkaline water. The key difference lies in the pH level and mineral content, but these differences don’t necessarily translate to significant health advantages for the average person.

While alkaline water may have some potential benefits for specific health conditions or athletic performance, tap water remains the cheaper and more practical option for most people’s daily hydration needs. Most experts emphasize that the important thing is to drink plenty of water, regardless of which type you choose.

Potential Safety Considerations

While alkaline water is generally safe to drink, there may be some health risks if you consume it long-term. The body carefully regulates pH through various mechanisms, and excessive consumption of alkaline water could potentially interfere with these natural processes. Additionally, individuals with certain medical conditions or those taking specific medications should consult with healthcare providers before making significant changes to their water consumption.

The Bottom Line from Nutrition Experts

Alkaline water, while not a miracle cure, isn’t harmful. However, it’s important to maintain realistic expectations. The research suggests that alkaline water may have modest benefits for specific conditions like osteoporosis, heartburn, or post-exercise rehydration, but substantial additional research is needed to draw firm conclusions. The marketing claims about detoxification, cancer prevention, and anti-aging lack scientific support.

If you’re considering alkaline water, here are the key takeaways from nutrition experts:

• It’s safe to drink, but not necessarily better than regular water for most people
• Small amounts of research suggest potential benefits for specific conditions, but more studies are needed
• The mineral content is too minimal to meaningfully impact nutrient intake
• Claims about detoxification, cancer prevention, and anti-aging lack scientific evidence
• Regular water remains an effective and more affordable hydration option
• If you suffer from acid reflux, it may be worth trying as a complementary approach alongside lifestyle changes

Frequently Asked Questions About Alkaline Water

Q: Is alkaline water actually healthy?

A: Alkaline water is slightly less acidic than regular drinking water and contains alkaline minerals. Drinking alkaline water is generally safe, but research hasn’t definitively provided evidence for most of the benefits associated with it. A small amount of evidence suggests potential benefits for osteoporosis, heartburn, or rehydration, but much more research is needed.

Q: Can alkaline water help with acid reflux?

A: There is some evidence that alkaline water may help with acid reflux. A test tube study found that alkaline water with an 8.8 pH neutralized stomach acid, and a clinical trial suggested it might be effective when combined with dietary changes. However, more research is needed to confirm its effectiveness.

Q: Does alkaline water improve hydration better than regular water?

A: Some small studies suggest alkaline water may provide slightly better rehydration after exercise, but larger studies show mixed results. For most people, regular water hydrates just as effectively. The important thing is simply drinking enough water.

Q: Can alkaline water prevent cancer or slow aging?

A: No. Claims that alkaline water can prevent cancer or significantly slow the aging process are not backed by scientific evidence. While one animal study showed improvements in aging markers, this hasn’t been proven in humans.

Q: Should I drink alkaline water instead of regular water?

A: Regular tap water is an effective, affordable hydration option for most people. While alkaline water isn’t harmful, there’s no strong evidence it’s superior to regular water for general health. If you’re interested in trying it for specific conditions like acid reflux, discuss it with your healthcare provider.

Q: Does alkaline water increase energy levels?

A: No. Alkaline water will not increase your energy level. While staying hydrated is important for energy levels because dehydration can make you feel fatigued, alkaline water won’t provide more energy than regular water.

Q: What minerals are in alkaline water?

A: Alkaline water may contain trace amounts of minerals like calcium, magnesium, potassium, and iron. However, these minerals are present in such small quantities that they don’t contribute meaningfully to your daily nutrient needs.

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medha deb

 

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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