There’s a variety of “purified” or healthier-sounding waters available on the market today. Distinguishing between them can be complicated, so we’re here to give you the facts.
Have you heard the words “alkaline water” thrown around, but are confused as to what that actually means? At first, you might be skeptical, and we understand that. We were too, until we dug a little deeper.
All it refers to is the pH level of water and how that translates to our health when we drink it. There are many claims around alkaline water, some make sense, others not so much.
As it turns out, this type of water might be able to offer you a thing or two, but first, let’s see what the science has to say.
What Is Alkaline Water?
We classify water as “alkaline” according to its pH level.
pH is the measurement of how alkaline or acidic a given substance is, on a scale of 0 to 14. A neutral pH is 7, to put things in context. Anything below that is acidic, anything above that is considered alkaline.
For example, blueberries have a pH between 3.1 to 3.4, making them on the acidic side, whereas a pH of 7.6 to 8.0 for eggs is slightly alkaline (1). Water typically has a pH ranging from 6.5 to 8. To create what is known as alkaline water, we need to raise that number.
Some companies use a process called electrolysis to do that. With the help of an ionizer, they send an electrical current through the water. When that happens, molecules within the water separate into acids and bases. The acidic water is then filtered out, leaving you with a higher pH water (2).
Is Alkaline Water Good for You?
The answer to this depends on who you ask. Many alkaline water manufacturers will answer with a resounding, “yes!”
But, what exactly leads them to believe this?
Many proponents of alkaline water believe that too many acidic foods or drinks in one’s diet can lead to illnesses.
Some studies have found, however, that an alkaline diet, in general, may offer positive outcomes, but not because it’s alkaline-based, per se. Instead, it’s because individuals consume more fruits and vegetables this way, which many happen to be alkaline (3).
Eventually, we hit a wall, though. The current research available on the supposed benefits of using alkaline water is slim at best, nil at worst. Companies promote it heavily, regardless of this fact.
How Much Alkaline Water Can I Drink?
This is another contentious topic; let’s take a closer look.
Too Much Alkalinity
While there’s no scientifically-backed answer to “how much is too much?” overdoing alkaline water could potentially lead to negative side effects, including but not limited to, something called alkalosis.
This is simply a term meaning “too alkaline.” When your body’s tissues and fluids are in this state, a variety of symptoms could develop, including:
- Twitchy muscles.
- Tingling in face or extremities.
Furthermore, alkalosis can result in a decrease in calcium, which could inadvertently affect your bone health over time. It must be stated, however, that alkalosis is most commonly caused by other conditions such as metabolic disorders (4).
The body has several sophisticated mechanisms in place to ensure that pH throughout the body is at the level it needs to be, no matter what. Alkalosis is a medical condition associated with the failure of these mechanisms; it’s highly unlikely, even impossible, to get this condition from drinking alkaline water alone.
Nevertheless, to avoid potential problems, we recommend sticking to your standard of eight to 12 glasses of water per day, and beyond that, switching to regular filtered water.
Other Side Effects
Aside from alkalosis, other side effects of drinking too much alkaline water may include the following (5):
- Flu-like symptoms.
- Runny nose.
- Softer, darker stools.
- More gas.
- Reduction in stomach acid.
Experts in alkaline water do recommend starting slowly, so the body can adjust to the pH over time. These symptoms may fade once you’ve adapted, if they were there to begin with. Additionally, it’s thought that these side effects are simply signs that your body is detoxifying — unfortunately, there’s no scientific evidence to back that up (6).
Another potential side effect of alkaline water is mineral deficiency. Because alkaline water is purified, it’s stripped of many essential nutrients and minerals, including calcium and magnesium.
Like alkaline water itself, this downside of de-mineralized water is also highly contested. However, the World Health Organization does caution against it (7). The group warns that drinking too much demineralized water, without a nutritious diet in place, could lead to a mineral deficiency.
So if you’d like to consume alkaline water regularly, you need to ensure you’re still getting your vitamins and minerals from the food you eat.
How to Drink Alkaline Water
You might just assume you’d drink alkaline water much like you sip your regular glass of H2O. However, professionals claim that how you drink it might make a difference.
Consider these different factors for drinking alkaline water:
With Food or Without?
Much like other vitamins and supplements, timing matters. Professionals recommend avoiding alkaline water 30 minutes before and between 1.5 and 2 hours after a meal.
This is because the stomach relies on its acidic nature to digest the foods we eat. With a bunch of alkaline water mixed into the equation, you may have difficulties digesting your delicious meal. No one wants bloating, do they?
Time of Day
They say you absorb alkaline water best on an empty stomach. When you wake up, go ahead and chug a glass to reap the potential rewards (8).
You can drink it periodically throughout the day, so long as it doesn’t interfere with meal time or any medications.
With or Without Medication?
Similar to the rules around food, you shouldn’t consume alkaline water within 30 minutes before or up to two hours after taking any medication (9).
It could have a potential reaction with the meds, making either or both useless. If it happens, don’t panic. The worse that would occur is that the body doesn’t absorb one or the other, so it’s not the end of the world.
Where Do You Find Alkaline Water?
Alkaline water is either found in natural locations or created artificially with the help of filtration systems.
How you purchase and use alkaline water is up to you.
If you’re serious about the health benefits, a high-end ionizer or filter might be your best option. Would you rather test it out before investing? Purchasing bottles from the store could suit you better.
As we’ve seen, through electrolysis, the acidic and alkaline components separate and you’re left with water of a higher pH (10). This ionized liquid then comes through your faucet for you to consume. The acidic portion is filtered through a different hose and disposed of.
This water forms when it passes over rocks, such as in a spring. The water then picks up minerals located on the surface and becomes alkaline in the process.
Special Filters and Faucets
For those that don’t want to invest in a water ionizer, faucet attachments and water filtration systems are also available.
Filters go from budget-friendly options, such as pitchers, to higher-end full-blown machines that you place under the sink. Maintenance is relatively easy here, with you needing to change the filters every few months, depending on the manufacturer.
Furthermore, personal water flasks are also on the market, and manufacturers claim they can alkalize your water immediately once in the bottle.
Many people take this route and simply purchase store-bought alkaline water.
One of the most popular options comes from Essentia. This is a pack of 12, 1-liter bottles and the water contains a pH of 9.5 or higher. The water is said to contain added electrolytes, which may be a good option after exercising to replace sodium lost through sweating (11). Packs of 24 are also available through the company.
Another popular product is from a company called Qure and packages include either 12 or 24 bottles. The company claims the pH is 10 and that the water lasts for up to two years if sealed.
Alkaline water is a fad that may have some potential side effects such as enhanced hydration, and altered pH levels.
Unfortunately, not enough scientific evidence exists to back up the claims.
Furthermore, proponents push for quite radical curative effects as well that, again, aren’t substantiated by any peer-reviewed studies.
At the same time, alkaline water doesn’t appear to have many serious negative effects either. It’s suitable for most adults to drink throughout the day, except for before or after meals or medication.
Children over four can enjoy alkaline water in small doses, as can the elderly, but not more than two classes per day. Are you looking to provide it for your beloved pets? They might benefit as well.
If you’re serious about the alkaline water trend and have a medical condition you’d like to cure or alleviate, we recommend speaking with a qualified health professional.