Some claim alkaline water can have some pretty impressive benefits, from better hydration to cancer prevention, but the research is mixed.
1. Alkaline Water May Help With Hydration
In one small study of 12 male university students, researchers found those who drank natural alkaline water (the kind with minerals) for three days before intense physical activity were better hydrated than those who drank tap water.
Drinking any kind of water is important for athletes, because dehydration can worsen performance, lower coordination, and cause muscle cramps.
As long as you’re hydrating, drinking alkaline water can’t hurt, says Alex Oskian, RDN, a registered dietitian and a nutrition coach in Oak Creek, Wisconsin.
“If a product helps you consume more water, especially if the product isn’t harmful in nature, then hydration will improve since more water is consumed,” says Oskian. But more research is needed to show that alkaline water hydrates better than regular water.
2. Alkaline Water Might Combat Acid Reflux
Since alkaline substances neutralize acid, drinking alkaline water can combat the symptoms of high acidity in your stomach, but not for long.
“The contents of the stomach are very acidic; so, consuming a product that will help reduce the acidity can provide some temporary relief,” says Oskian. “However, it likely will only be a temporary solution; maybe a few minutes at most.”
It’s important to know that alkaline water may be dangerous when consumed along with certain medications, such as proton pump inhibitors (PPIs).
Check with a healthcare provider before you combine alkaline water with any meds.
3. Alkaline Water May Prevent Bone Loss
As people age, many start worrying about bone loss, also known as osteoporosis, which can make bones brittle and more likely to fracture, especially in women after menopause.
Your body needs to keep your blood pH between 7.35 and 7.45.
One way your body does this is by releasing calcium into your bloodstream, which leaves less to keep your bones strong.
In one study of 100 women (post-menopause), those who drank alkaline water daily for three months while taking supplements had stronger bone strength scores than those who took supplements only. “When combined with calcium supplementation and bone health medication, research does show drinking alkaline water provides some improvements for bone loss,” says Oskian. Research doesn’t tell us yet if alkaline water alone can do the same.
4. Some Claim That Alkaline Water Is Detoxifying
We are frequently exposed to toxins, either through our own body’s by-products or by what we eat or drink.
Any increase in hydration can help your body flush out toxins, but studies haven’t yet proven that alkaline water does this better than any other kind, says Oskian.
5. Early Research Suggests Alkaline Water May Offer Cancer Protection
Some studies suggest cancer can’t grow well in alkaline environments, and some experts have asked whether an alkaline diet (including alkaline water) could make our bodies unfriendly to cancer, preventing its development.
The biggest problem with this theory is that alkaline water doesn’t change your blood pH, so drinking it is unlikely to affect cancer cells one way or another.
“More research is needed to support this specific claim,” says Oskian. “Currently, research and medical professionals do claim that food or water can’t change the body’s pH levels much since the system is tightly regulated.”