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Alkaline water has become one of the most talked-about wellness trends in recent years. From bottled water brands to influencers, many claim it can improve hydration, balance your body’s pH and even prevent disease — but can it? Discover what alkaline water is, how to make it from scratch and whether you should start drinking it.
Alkaline water is simply water with a higher pH level than regular drinking water. While standard tap water typically has a neutral pH, it’s usually anywhere from 8 to 9.
The higher pH is due to alkaline minerals, such as calcium, magnesium and potassium. This drink can occur naturally when water passes over rocks and picks up minerals. However, most commercial products are artificial, produced by a process called electrolysis that separates acidic and alkaline components.
Because of this higher pH, many people believe this drink can neutralize acids in the body. The idea is more complicated than it sounds, which requires a broader body of research to understand fully.
What alkaline water does to the body depends on the drinker. In most cases, here’s what you can expect.
Your body tightly regulates its pH levels, especially in your blood. The kidneys and lungs keep it within a narrow range, around 7.35 to 7.45, regardless of what you eat or drink. That means drinking it won’t suddenly make your body less acidic. Any change from what you drink is quickly neutralized, especially in the stomach, which is highly acidic by design.
Like any water, it hydrates you. Some studies suggest it may slightly improve hydration, especially after exercise, but the difference isn’t dramatic.
In most cases, staying hydrated matters far more than the type of water you drink.
There’s some evidence that alkaline water may neutralize pepsin, an enzyme associated with acid reflux. However, this doesn’t mean it cures reflux. It may only provide temporary relief.
Some researchers have found a correlation between the intake of alkaline water and reduced bone loss. It’s unclear whether the benefit stems from the added calcium in the liquid. Future studies could further explore this phenomenon.
Despite popular claims, it doesn’t detox your system. Your liver and kidneys already handle detoxification efficiently, and no strong evidence shows alkaline water improves that process.
While research is still developing, here are the most commonly discussed benefits:
That said, these benefits are not strong enough to make alkaline water a necessity.
Alkaline water is generally safe for most people, but there are some potential downsides.
Drinking very high-pH water regularly may disrupt your stomach’s natural acidity, which is important for digestion.
Excessive intake of alkaline water may lead to hyperkalemia, a condition characterized by elevated potassium levels, especially in people with kidney disease.
There’s some concern that excessive alkalinity could interfere with how your body absorbs certain nutrients.
Some water bottlers tout exaggerated benefits that lack scientific evidence, such as claims that water prevents cancer or slows aging.
When comparing alkaline water to regular water, the differences are smaller than you might expect.
Experts emphasize that staying hydrated is far more important than focusing on pH levels.
The people who should drink alkaline water are those with mild acid reflux symptoms, those seeking hydration alternatives or those who want additional mineral intake. These benefits are modest and not guaranteed.
Nobody should feel that it’s an absolute must-drink, as it can backfire. Individuals with electrolyte imbalances or with kidney disease or who are taking medications that affect mineral levels should be more cautious.
Water with too high a pH level may pose risks. If you have underlying health conditions, consult a healthcare provider before making it a daily habit.
You can make alkaline water at home with ingredients you may already have in the kitchen. Drinking water mixed with baking soda can have health benefits, as it can neutralize stomach acid. Dissolving ¼ teaspoon of the substance in a 4-ounce glass makes an instant antacid.
Water with fresh lemon juice can have an alkalinizing effect on your body once digested. Bringing pH drops you can add to plain water wherever you go lets you achieve your desired balance on the go.
These do-it-yourself methods have drawbacks. They can produce an unpleasant flavor. For example, water with a pH level above 9 may have a bitter taste, which you may not enjoy.
Lemon juice can wear down tooth enamel, which is bad news for your dental health. Liquid concentrates may contain chemicals, so be wary of artificial substances you may prefer not to consume.
Alternatively, some people use machines called ionizers to produce alkaline water through electrolysis. While effective at raising pH, these devices can be expensive and aren’t proven to deliver major health benefits.
Whether you should make it your default drink depends on your goals. If you enjoy the taste and don’t mind the added cost, it can be a fine addition to your routine. However, if you’re expecting major health improvements, the evidence simply isn’t there yet.
Many health professionals agree that alkaline water is safe but not necessary. For everyday hydration, clean, regular water works just as well. Anything too much can have unwanted consequences, so drink moderately, especially when making it from scratch.
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