The rise in popularity of alkaline water has transformed the beverage industry and has invited more profound scientific studies to analyze its potential benefits and drawbacks. This concept has evolved from a fringe idea to a mainstream health and wellness practice embraced by numerous celebrities and health enthusiasts. But, what exactly is alkaline water, and what are the health benefits of drinking it?
Defining Alkaline Water
Regular tap water is usually neutral and has a pH level of 7. Alkaline water, on the other hand, has a pH level above 7, typically around 8 or 9. Alkaline water can be naturally alkaline if it passes over rocks and picks up minerals which increase its alkaline level. It can also be made at home using a machine called water ionizer that uses a process called electrolysis to separate water into acidic and alkaline components. Added minerals and bicarbonates like calcium, potassium, magnesium and sodium usually enhance its alkalinity[^1^].
Alkaline Water Vs. Acidic Foods
The modern dietary lifestyle, laden with foods high in sugar, fats, and preservatives, pushes our body towards acidity, potentially disrupting the delicate pH balance. Advocates believe that regular consumption of alkaline water can counteract these acid-inducing elements, bringing the body’s pH levels back towards the neutral zone.
Potential Health Benefits of Drinking Alkaline Water
1. Improved Digestion:
Some studies suggest that alkaline water may enhance the body’s buffering capacity and temper excess acidity in the stomach. An experimental study showed that alkaline water, with its higher pH, could reduce pepsin’s enzymatic activity, the main cause of acid reflux[^1^].
2. Better Hydration
Alkaline water, due to its smaller molecular size, allows for easier absorption by the body’s cells, leading to better hydration levels, especially after intense workouts[^1^].
3. Detoxification
Alkaline water is also believed to assist in detaching harmful toxins from the body. These studies, though scarce, indicate alkaline water’s potential in antioxidant activity, possibly helping the body fight against free radicals[^2^].
4. Bone Health
There is some evidence to suggest that alkaline water might help counteract the metabolic acidosis often linked to the progression of chronic diseases like kidney disease and osteoporosis[^3^].
What Does Science Say?
While anecdotal evidence and preliminary studies have suggested several potential benefits of alkaline water, more comprehensive research is needed to confirm many of these claims. Some experts argue that the body adjusts its pH levels regardless of diet. However, a couple of studies have indicated that alkaline water could indeed make a subtle difference over the long term.
Safety and Risks
As beneficial as it seems, alkaline water is not for everyone. Those with kidney conditions or individuals who are taking medication that affects kidney function should avoid alkaline water. Too much alkalinity may decrease stomach acidity, impairing normal digestion and nutrient absorption.
It’s worth noting that while the potential benefits of alkaline water are promising, they should not replace medical advice and treatment.
Wrapping Up
Drinking alkaline water can be part of a healthier lifestyle, but remember that it should be consumed as part of a balanced diet. While we wait for more significant scientific backing of its potential benefits, moderate alkaline water consumption combined with regular water can provide proper hydration needed by our bodies to perform its numerous functions.
[^1^]: Mayo Clinic. “Is Alkaline Water Better for You Than Plain Water?” Mayo Clinic, 25 Oct. 2017, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/alkaline-water/faq-20058029
[^2^]: Science Direct. “Electrolyzed-reduced water scavenges active oxygen species and protects DNA from oxidative damage,” Biochemical and Biophysical Research Communications, Volume 234, Issue 1, 1997, https://www.sciencedirect.com/science/article/pii/S0006291X97966989?via%3Dihub
[^3^]: British Medical Journal. “Dietary acid load and risk of incident chronic kidney disease: results from the ARIC study,” The BMJ, https://bmjopen.bmj.com/content/8/10/e021987.