Alkaline water has become increasingly popular in recent years, with supposed health advantages over your standard water supply. It is water that has a higher than neutral pH level, making it the opposite of acidic water.
There has been much debate regarding alkaline water and whether or not it has health benefits or even potential risks. With conflicting opinions from so many different sources, it can be difficult to find a clear answer.
In this article, we will look at alkaline water and its benefits and risks to help you decide whether or not it is right for you. We will also explore why, in this case, too much of a good thing could be bad for you.
Key Takeaways
- Alkaline water is water with a pH level above 7, making it less acidic than regular water.
- Some believe alkaline water has health benefits, but there is limited scientific evidence to support this.
- Drinking too much alkaline water can lead to alkalosis and other side effects, so moderation is key.
- Alkaline water can be found in natural springs, ionizers, and special filters, as well as bottled versions.
What Is Alkaline Water?
Water is classified as acidic or alkaline based on where it sits on the pH scale, ranging from 0 to 14. A pH of 7 is considered neutral, anything below 7 is acidic, and anything above 7 is alkaline.
For example, blueberries have a pH rating of between 3.1 to 3.4, meaning they are acidic, whereas eggs have a pH of 7.6 to 8.0, which is slightly alkaline (1). Water typically has a pH ranging from 6.5 to 8. To create alkaline water, we need to increase that number.
Some companies achieve this using a process called electrolysis. An ionizer is used to send an electrical current through the water, and molecules within the water separate into acids and bases. The acidic water is then filtered out, leaving you with higher pH, alkaline water (2).
Is Alkaline Water Good for You?
Alkaline water is frequently marketed as being healthier to drink than standard, pH-neutral water. Is there any scientific evidence to support this?
Many proponents of alkaline water believe that too many acidic foods or drinks can negatively impact a person’s health.
In contrast, an alkaline diet may prove beneficial, but not necessarily because it is alkaline-based. Instead, it is because these people usually consume more fruits and vegetables, many of which are alkaline (3).
However, there is a limit. The latest research into the supposed benefits of drinking alkaline water finds that they are slim at best. This hasn’t prevented some companies from promoting it heavily.
Safety First
How Much Alkaline Water Can I Drink?
Like the benefits of alkaline water, there are also conflicting opinions regarding how much you can drink.
Too Much Alkalinity
There is no universal answer to the question of how much alkaline water is too much. However, an excess of it can lead to negative side effects, including something called “alkalosis”.
This is a broad term that simply means “too alkaline”. When your body is in a state of alkalosis, numerous symptoms could develop, including:
- Nausea
- Vomiting
- Dizziness
- Muscle spasms
- Tingling in the face or extremities
- Confusion
- Weakness
- Cramps
Alkalosis can also lead to a decrease in your body’s calcium levels, which can affect the health of your bones over time. However, it is important to note that alkalosis is commonly caused by other health conditions such as metabolic disorders (4).
The body has several sophisticated systems that ensure the pH level throughout the body is correct. Alkalosis is a medical condition that is usually associated with the failure of these systems. It is highly unlikely that you will suffer from it purely due to drinking alkaline.
Still, to avoid potential issues, we recommend drinking no more than the standard eight to twelve glasses of alkaline water per day. If you need to drink more water, we recommend switching to standard filtered water for the rest.
Other Side Effects
Aside from alkalosis, the other side effects of drinking too much alkaline water can include (5):
- Flu-like symptoms
- A runny nose
- Softer, darker stools
- More wind
- Headaches
- Fatigue
- Reduction in stomach acid
Experts in alkaline water recommend drinking small amounts at first, so the body has time to adjust to the increased pH. This should reduce the likelihood of these symptoms occurring. There is speculation that these side effects are simply signs that your body is detoxifying, but there is little evidence to support this (6).
Mineral Deficiency
A more common side effect of drinking alkaline water is mineral deficiency. As water is purified and made alkaline, it is stripped of many beneficial nutrients and minerals, most importantly calcium and magnesium.
Much like the benefits of alkaline water, the issues caused by demineralized water are also hotly contested. However, the World Health Organization recommends against drinking it exclusively (7). It also warns that only drinking demineralized water, without a nutritious diet, could result in a mineral deficiency.
If you want to consume alkaline water regularly, you need to ensure you still get sufficient vitamins and minerals from the food you eat.
How to Drink Alkaline Water
You might assume that you can simply drink alkaline water the same way as water from your kitchen faucet. However, some professionals claim that how you drink it can also make a difference.
Keep these factors in mind when drinking alkaline water:
With Food or Without?
Much like other vitamins and supplements, timing is important. Professionals recommend not drinking alkaline water 30 minutes before a meal and between 90 minutes and 2 hours after one.
This is because your stomach needs acid to digest the food you eat. Filling it with alkaline water can dilute your stomach acid and make it harder to digest your meals. This can cause indigestion and other issues such as bloating.
Time of Day
Experts claim you will absorb alkaline water best on an empty stomach. This means it is most effective if you have a glass immediately after waking up (8).
You can also drink it throughout the day, but try to avoid doing so at meal time or when you take any medication, as it can reduce the body’s digestion.
With or Without Medication?
As with food, you shouldn’t drink alkaline water later than 30 minutes before taking medication or up to two hours after it (9).
Again, it can impair the body’s ability to break down and absorb the medicine. While the alkaline water itself won’t have a negative health impact, it can reduce how effective your medicine is, which is a major concern if you have a health condition.
Where Do You Find Alkaline Water?
Alkaline water occurs naturally, but it is also created artificially with the help of filtration systems. Modern technology means it is easy to create your own alkaline water at home.
If you want to drink alkaline water regularly, a high-end ionizer or filter could save you a lot of money in the long run. However, if you want to try it before making a larger investment, you can buy bottles from many stores.
Using Ionizers
The process of electrolysis separates the acidic and alkaline components, leaving your water with a higher pH (10). This ionized liquid then flows from your faucet for you to drink. The acidic liquid is filtered through a different hose and disposed of.
Natural Springs
This water becomes alkaline when it flows over rocks, such as when it comes from a natural spring and travels along a stream. As the water collects minerals on the surface, it also becomes alkaline.
Special Filters and Faucets
If you are unable or unwilling to invest in a water ionizer, there are also faucet attachments and water filtration systems that will make water alkaline.
Filters range from budget-friendly pitchers to higher-end machines that you place under your sink. Maintenance is usually very easy, only requiring you to replace the filters every few months, depending on the brand and type.
There are also personal water flasks that the manufacturers claim will alkalize your water immediately once it is in the bottle.
Bottled Water
Many people choose to simply purchase bottled alkaline water, rather than invest in making it themselves.
One of the most popular products is sold by Essentia. It is a 12-pack of 1-liter bottles and the water has a pH of 9.5 or higher. The water is said to contain added electrolytes, which makes it a good option after exercise to replace sodium lost via sweating (11). The company also sells packs of 24 bottles.
Another popular brand is called Qure, with packages containing 12 or 24 bottles. The company states its water has a pH of 10 and that it is drinkable for up to two years if left sealed.
FAQs
Summary
Alkaline water could have some potential benefits such as enhanced hydration and altered pH levels.
Unfortunately, there is currently not enough scientific evidence to support the many claims that surround it.
Some proponents claim it has radical health benefits that aren’t supported by peer-reviewed studies.
At the same time, alkaline water doesn’t appear to have serious negative health effects. It is suitable for most adults to drink throughout the day, except for shortly before or after meals or medication. You also shouldn’t drink it if you require a low-sodium diet.
Children over four can drink alkaline water in small amounts, as can the elderly, but no more than two glasses per day. Pets can also drink it but you should again avoid overdoing it.
If you are considering drinking alkaline water to manage or cure a medical condition, we recommend discussing the matter with a qualified health professional.