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Alkaline
Water: Benefits and Risks
Medically
reviewed by Katherine Marengo, LDN, RD, specialty in nutrition, on May 30, 2019 — Written by Rena
Goldman and Rachel Nagelberg
What is
alkaline water?
You may
have heard various health claims about alkaline water.
Some say
it can help slow the aging process, regulate your body’s pH level, and prevent
chronic diseases like cancer.
But what
exactly is alkaline water, and why all the hype?
The
“alkaline” in alkaline water refers to its pH level. The pH level is a number
that measures how acidic or alkaline a substance is on a scale of 0 to 14.
For
example, something with a pH of 1 would be very acidic and something with a pH
of 13 would be very alkaline.
Alkaline
water has a higher pH level than regular drinking water. Because of this, some
advocates of alkaline water believe it can neutralize the acid in your body.
Normal
drinking water generally has a neutral pH of 7. Alkaline water typically has a
pH of 8 or 9. However, pH alone isn’t enough to impart substantial alkalinity
to water.
Alkaline
water must also contain alkaline minerals and negative oxidation reduction
potential (ORP).
ORP is
the ability of water to act as a pro- or antioxidant. The more negative the ORP
value, the more antioxidizing it is.
Does it
really work?
Alkaline
water is somewhat controversial. Many health professionals say there isn’t
enough research to support the many health claims made by users and sellers.
Differences
in research findings may be related to the types of alkaline water studies.
According
to the Mayo Clinic, regular water is best for most people. They state that
there is no scientific evidence that fully verifies the claims made by
supporters of alkaline water.
However,
there are a few studies that suggest alkaline water might be helpful for
certain conditions.
For
example, a 2012 study found that drinking naturally carbonated artesian-well
alkaline water with a pH of 8.8 may help deactivate pepsin, the main enzyme
that causes acid reflux.
Another
study suggested that drinking alkaline ionized water may have benefits for
people with high blood pressure, diabetes, and high cholesterol.
A more
recent study that included 100 people found a significant difference in whole
blood viscosity after consuming high-pH water compared to regular water after a
strenuous workout.
Viscosity
is the direct measurement of how efficiently blood flows through the vessels.
Those who
consumed high-pH water reduced viscosity by 6.3 percent compared to 3.36
percent with standard purified drinking water.
This
means blood flowed more efficiently with alkaline water. This can increase
oxygen delivery throughout out the body.
However,
more research is needed beyond these small studies. In particular, research is
needed to answer other claims made by alkaline water supporters.
Despite
the lack of proven scientific research, proponents of alkaline water still
believe in its proposed health benefits. These include:
anti-aging
properties (via liquid antioxidants that absorb more quickly into the human
body)
colon-cleansing
properties
immune
system support
hydration,
skin health, and other detoxifying properties
weight
loss
cancer
resistance
They also
argue that soft drinks, which are notoriously acidic, have very positive ORPs
leading to many health problems, while properly ionized and alkalinized waters
have highly negative ORPs.
Green tea
is rich in antioxidants and has a slightly negative ORP.
Possible
side effects and risks of alkaline water
Although
alkaline drinking water is considered safe, it may produce negative side
effects.
Some
examples of negative side effects include the lowering of natural stomach
acidity, which helps kill bacteria and expel other undesirable pathogens from
entering your bloodstream.
Additionally,
an overall excess of alkalinity in the body may cause gastrointestinal issues
and skin irritations.
Too much
alkalinity may also agitate the body’s normal pH, leading to metabolic
alkalosis, a condition that may produce the following symptoms:
nausea
vomiting
hand
tremors
muscle
twitching
tingling
in the extremities or face
confusion
Alkalosis
can also cause a decrease in free calcium in the body, which can affect bone
health.
However,
the most common cause of hypocalcemia isn’t from drinking alkaline water, but
from having an underactive parathyroid gland.
Natural
or artificial?
Water
that’s naturally alkaline occurs when water passes over rocks — like springs —
and picks up minerals, which increase its alkaline level.
However,
many people who drink alkaline water buy alkaline water that’s been through a
chemical process called electrolysis.
This
technique uses a product called an ionizer to raise the pH of regular water.
Makers of
ionizers say that electricity is used to separate molecules in the water that
are more acidic or more alkaline. The acidic water is then funneled out.
Still,
some doctors and researchers say these claims aren’t backed by quality
research.
The water
quality of the original source, before ionization, is crucial to ensuring
contaminants aren’t present in the drinking water.
Some
scientists advise using reverse-osmosis to adequately purify water before
connecting an alkaline ionizer, which can raise pH and add minerals.
A study
published by the World Health Organization cautions against drinking water with
low mineral content, which is created by reverse osmosis, distillation, and
other methods (without additional mineralization) on a regular basis.
Where do
you get it?
Alkaline
water can be bought in many grocery or health food stores. It can also be found
online.
Water
ionizers are sold in many large chain stores as well.
You can
also make your own at home. Even though lemon and lime juices are acidic, they
contain minerals that can create alkaline byproducts once digested and
metabolized.
Adding a
squeeze of lemon or lime to a glass of water can make your water more alkaline
as your body digests it.
Adding pH
drops or baking soda is another way to make water more alkaline.
If water
is properly filtered to remove contaminants, ionized and re-mineralized, or
purchased from a quality source, there’s no evidence to suggest a limitation on
how much alkaline water can be consumed daily.
Is it
safe?
The issue
that many health professionals have with alkaline water isn’t its safety, but
rather the health claims that are made about it.
There
isn’t enough scientific evidence to support the use of alkaline water as a
treatment for any health condition. Medical experts warn against believing all
the marketing claims.
Drinking
natural alkaline water is generally considered safe, since it contains natural
minerals.
However,
you should use caution with artificial alkaline water, which likely contains
fewer good minerals than its high pH would have you believe, and may contain
contaminants.
Also keep
in mind, drinking too much alkaline water may leave you deficient in minerals.
Katherine Marengo
LDN, RD
Registered Dietitian
Katherine Marengo is a clinical registered
dietitian. Katherine earned her undergraduate degree at Louisiana State University and completed her dietetic internship at Southern University in Baton Rouge. She specialized as a Certified Nutrition Support Dietitian (CNSD) in New Orleans at the No. 2 Level 1 trauma center in the nation. Since then, she’s been raising her three children while running a successful private business. She enjoys volunteering at her children’s school, travel, tennis, cooking, and quality time with family and friends.
dietitian. Katherine earned her undergraduate degree at Louisiana State University and completed her dietetic internship at Southern University in Baton Rouge. She specialized as a Certified Nutrition Support Dietitian (CNSD) in New Orleans at the No. 2 Level 1 trauma center in the nation. Since then, she’s been raising her three children while running a successful private business. She enjoys volunteering at her children’s school, travel, tennis, cooking, and quality time with family and friends.
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