You’ve probably noticed alkaline water for sale in grocery stores or gyms or seen influencers promoting it on their social media feeds. Supporters say it gives you more energy, can keep you from getting sick and even help you stay younger for longer.
But are these claims true? Here’s more about what alkaline water is, how it compares to other drinks and what science actually says.
What is alkaline water?
If it’s been a while since you’ve taken a science class, you may need a refresher on pH. A pH scale goes from 0 to 14 and measures how acidic or alkaline a liquid is.
- pH of 7: Neutral
- pH below 7: Acidic
- pH above 7: Alkaline
“Regular drinking water generally has a neutral pH of 7 while alkaline water typically has a pH of 8 to 9,” said Margaret O’Brien, a registered dietitian with Banner - University Medicine.
This water may also contain alkaline minerals such as calcium, potassium, magnesium and iron. These minerals neutralize acid, so they can make water more alkaline.
Alkaline water can come from natural sources (like springs) or manufacturers can make it with special filters or machines that add hydrogen ions to water.
Alkaline water vs. natural alkaline and acidic drinks
Not all drinks have the same pH. Some can be more or less acidic.
Naturally alkaline drinks include:
- Coconut water
- Herbal teas like chamomile, peppermint or ginger
- Plant-based milks such as almond, coconut or hemp
- Green juices made with kale, spinach, celery, cucumber or wheatgrass
Naturally acidic drinks usually contain natural acids or tannins. They include:
- Fruit juices like lemon, lime, grapefruit, cranberry, orange, pineapple, apple and grape
- Soda
- Kombucha
- Coffee
- Black tea
These drinks aren’t “good” or “bad” on their own, although some can be high in added sugars. What matters most is staying hydrated and choosing a balanced diet.
Potential benefits of alkaline water and alkaline drinks
People who drink alkaline water often believe it can:
- Improve hydration
- Neutralize stomach acid
- Support bone health
- Increase energy levels
- Help with detoxification
“While many tout the health benefits of alkaline water, there is very little evidence-based research to support these claims,” O’Brien said.
It’s important to recognize that just because people say they feel better when they drink alkaline water, that doesn’t mean it’s scientifically proven. Alkaline water is not a cure-all. For most people, drinking regular water is just as effective for hydration.
Misconceptions and possible risks
Your body is designed to keep your pH levels in a healthy range. “Your kidneys and lungs work hard to make sure that your body pH levels stay in a strict range between 7.35 and 7.45, which is what you need for healthy functioning,” O’Brien said.
Even if you drink alkaline water, your body will make adjustments, like producing stomach acid, to maintain balance and stability (homeostasis).
Possible risks of drinking too much alkaline water include:
- Alkalosis, where your blood and fluids can be too alkaline, causing nausea, vomiting, tremors and confusion
- High potassium levels (hyperkalemia), which can be especially risky if you have kidney disease
- Interference with stomach acid, which can affect how you digest food and absorb nutrients
Should you drink alkaline water?
For most healthy people, alkaline water is safe in moderation. But it isn’t necessary. Plain water hydrates you just as well and the other health claims for alkaline water are unproven.
A balanced approach is best:
- Drink enough water throughout the day
- Include naturally hydrating drinks like herbal teas or coconut water
- Focus on a diet rich in fruits, vegetables and whole foods
If you have kidney disease or another health condition, check with your health care provider before adding alkaline water or supplements to your routine.
The bottom line
Alkaline water isn’t a miracle cure. While it can be part of a healthy lifestyle, it isn’t more effective than regular water for most people. Staying hydrated and eating a balanced diet are the real keys to health.
At Banner Health, our experts can help you find safe, evidence-based ways to support your wellness. If you’d like personalized guidance, talk with your primary care provider or schedule a visit with one of our specialists to learn more about healthy hydration and nutrition.
