30/09/2025
Proposed benefits with limited evidence
Small studies have investigated alkaline water for specific conditions, but larger, independent research is needed to draw definitive conclusions.
Acid reflux: Some studies have found that alkaline water with a pH of 8.8 may help relieve acid reflux by deactivating pepsin, the stomach enzyme responsible for reflux. However, this relief is temporary, and experts note that a plant-based diet was more impactful in one study.
Hydration: Some research on athletes suggests that alkaline water might improve hydration status more effectively after exercise than regular water. However, it is not clear if this has a significant impact on total body hydration.
Bone health: Some studies suggest that alkaline water may reduce bone resorption (the breakdown of old bone cells) or improve bone mineral density, particularly in postmenopausal women with osteoporosis. The results are inconclusive and may be related to the minerals in the water, not the pH.
Potential risks and side effects
While drinking mildly alkaline water is generally considered safe for healthy people, high-pH water or excessive consumption can cause negative side effects.
Lowered stomach acidity: Your stomach's acidic environment is crucial for proper digestion and killing harmful bacteria. Regularly consuming highly alkaline water may interfere with this process, potentially leading to gastrointestinal issues.
Metabolic alkalosis: Overconsumption of alkaline water could disrupt the body's natural pH balance, potentially causing metabolic alkalosis. Symptoms can include nausea, muscle twitching, confusion, and hand tremors.
Kidney problems: People with kidney conditions should not drink alkaline water without medical supervision. Their kidneys are less able to regulate mineral levels, and high potassium levels (hyperkalemia) from excessive alkaline water consumption could be very dangerous.
Mineral imbalance: Altering your stomach's natural pH can hinder the absorption of certain minerals like iron, calcium, and magnesium, potentially leading to deficiencies over time.
Contaminants: Some manufactured alkaline water has been linked to liver problems due to contaminants leaching from the equipment used to ionize the water. Naturally alkaline water, typically from springs, usually contains beneficial minerals and is considered safer.
What medical experts recommend
The medical consensus is that the numerous health claims associated with daily alkaline water consumption lack sufficient scientific evidence. The body's natural regulatory systems are highly effective at maintaining a balanced pH level on their own.
Focus on regular water: Health experts recommend that for most people, the focus should be on staying adequately hydrated with regular, clean water. Normal tap water is the best and cheapest option for daily hydration.
Consult a doctor: Individuals considering alkaline water for specific health issues, especially those with pre-existing conditions like kidney disease, should first consult with a healthcare professional.
