Alkaline Water Benefits And Risks Explained – Myth Or Miracle?

Water is crucial for existence; we all know that! But have you heard about alkaline water? Lately, alkaline water has become popular due to its claimed health advantages. In recent years, alkaline water has become more and more well-liked as a healthier substitute for ordinary drinking water because of its ability to balance the pH of the body, increase hydration, and supply vital minerals. 

With alkaline water's numerous advocates claiming it to be beneficial for overall wellness, does it carry dangers, too? This article explores the science of alkaline water, its possible advantages, and the risks that may be associated with its uses.

Table Of Contents

1. What Is Alkaline Water?

2. 7 Unique Health Benefits Of Alkaline Water

3. What Are The Negatives Of Alkaline Water?

4. Who Should Drink Alkaline Water?

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References

What Is Alkaline Water?

Alkaline water possesses a higher pH level compared to standard drinking water. 7 is regarded as neutral on the pH scale, which runs from 0 to 14. Acidic values are less than 7, but alkaline water is 8 to 9.

Alkaline water can be produced artificially with ionisation or obtained naturally as it flows over rocks and absorbs minerals. Some bottled alkaline waters are enhanced with minerals such as calcium, magnesium, and potassium.

7 Unique Health Benefits Of Alkaline Water

7 unique health benefits of alkaline water are
 

1. Contains Essential Minerals

Alkaline water is often rich in beneficial minerals such as calcium, potassium, and magnesium. These nutrients assist the body's pH balance, hydration, muscle function, and bone strength. Alkaline water is a wonderful method to stay hydrated and fed since it helps improve digestion and energy levels by counteracting excess acidity. 

2. Improves Hydration

Alkaline water has a higher pH that provides better hydration compared to regular water. It contains electrolytes like calcium, magnesium, potassium, and salt that improve cellular water absorption, which speeds up the body's rehydration, particularly during physical activity, illness, or exposure to heat. The smaller water clusters in ionised alkaline water are thought to be absorbed more easily by the body, leading to faster hydration and less weariness.

3. Helps Neutralise Acidity in the Body

Advocates of alkaline water assert that it aids in balancing excess acidity in the body, alleviating acid reflux and enhancing general well-being. This view is based on the idea that an excessively acidic environment within the body can cause a number of health issues, such as chronic illness and inflammation in the body.

4. May Have Antioxidant Properties

Alkaline water is occasionally advertised for its possible antioxidant benefits, as it can produce negative oxidation-reduction potential (ORP). A negative ORP indicates that the water has the potential to function as an antioxidant, assisting the body in scavenging dangerous free radicals that fuel ageing, inflammation, and chronic illnesses.

Alkaline water may improve immunological and cellular health by lowering oxidative stress, which would create a more balanced internal environment. More research is needed to fully confirm these effects.

5. Supports Bone Health

Some studies suggest that drinking alkaline water may help improve bone mineral density by reducing bone resorption, a process where bones break down to release minerals into the blood.

It may also support bone health by helping to reduce acid load in the body, which is believed to play a role in calcium loss from bones. When the body becomes too acidic, it may pull calcium—a natural alkaline mineral—from the bones to help restore pH balance.

Also Read: Grab Up These 8 Best Foods For Bone Health And Muscle Development

6. Improves Digestive Health

Alkaline water might alleviate acid reflux symptoms by balancing stomach acid, which is especially beneficial for those experiencing acid reflux or indigestion. Its higher pH level can soothe the stomach lining and reduce symptoms of heartburn without disrupting normal digestion.

Additionally, alkaline water often contains minerals like magnesium and calcium, which play a role in promoting healthy bowel movements and preventing constipation.

7. Potential Benefits For Blood Pressure And Diabetes

Alkaline water may offer potential benefits for managing blood pressure and diabetes due to its mineral content and its effect on the body’s pH balance. Rich in magnesium, calcium, and potassium, it helps regulate vascular tone, muscle function, and electrolyte balance, all of which are important for maintaining healthy blood pressure levels.

Also Read: 10 Health Benefits Of Magnesium With 3 Main Functions And Intake Guidelines!

For individuals with diabetes, studies suggest that alkaline water may support better blood sugar regulation by improving insulin sensitivity and lowering oxidative stress, which plays a key role in diabetes-related complications. 

What Are The Negatives Of Alkaline Water?

Here are the potential risks associated with alkaline water:
 

Who Should Drink Alkaline Water?

Alkaline water is generally safe for most people, but certain groups may benefit from it. Athletes and people who engage in intense exercise may find it useful because it helps with hydration and replenishes lost minerals. Those suffering from acid reflux might benefit, as alkaline water can help neutralise excess stomach acid. Some research also suggests it could aid people with high blood pressure, diabetes, or osteoporosis due to its mineral content.

However, individuals with kidney disease should avoid it, as excess minerals like potassium could strain the kidneys. People with naturally low stomach acid (hypochlorhydria) should also be cautious, as alkaline water might further reduce stomach acid, leading to digestion issues and bacterial overgrowth. Pregnant women and children can drink it in moderation, but there’s no proven extra benefit. If you enjoy the taste and feel better drinking it, it’s fine in moderation.

Dietitian's Recommendation

I recommend balanced hydration over relying on alkaline water for health benefits. While alkaline water (pH 8–9) contains minerals like calcium and magnesium, the body naturally regulates its pH through the kidneys and lungs. It may help with hydration and acid reflux, but it isn’t a miracle cure.

Excessive intake could lower stomach acid, affecting digestion. People with kidney disease should avoid it due to its mineral content. A well-rounded diet with mineral-rich foods provides similar benefits. Drinking regular water is the best way to stay hydrated.

                                                                                      Dt. Akshata Gandevikar

The Final Say

Alkaline water has gained popularity for its potential health benefits, including improved hydration, neutralising acidity, and providing essential minerals. However, it is essential to consider the potential risks, including reduced stomach acid, metabolic alkalosis, and disruptions in the natural pH balance. While moderate consumption of alkaline water is generally safe, relying solely on it for hydration may not be necessary.

FAQs

1. How to prepare alkaline water at home?

You can make alkaline water by adding ½ teaspoon of baking soda to a glass of water, squeezing lemon juice (which becomes alkaline in the body), or using pH drops. Another option is a water ioniser. However, moderation is key to avoiding digestive imbalances or excessive mineral intake.

2. Can alkaline water affect your liver?

There’s no strong evidence that alkaline water harms the liver in healthy individuals. However, excessive intake could disrupt the body’s natural pH balance, potentially affecting liver function over time. People with liver disease should consult a doctor before drinking alkaline water, as excess minerals may impact liver metabolism.

3. Is alkaline water better than regular water?

Both provide hydration, but regular water is sufficient for most people. Alkaline water offers extra minerals but isn’t necessary for health unless advised by a professional.

4. What does alkaline water do for your body?

Consuming alkaline water might aid in hydration, as its smaller molecular groupings may be absorbed more effectively. Moreover, the minerals found in alkaline water aid in bone health and muscle performance. 

References

• https://www.forbes.com/health/nutrition/alkaline-water/
• https://naturalfoodseries.com/alkaline-water/
• https://naturalremedyideas.com/benefits-of-alkaline-water/
• https://drinkprime.in/blog/alkaline-water/
• https://factdr.com/nutrition/healthy-foods/alkaline-water/
• https://www.bottomlineinc.com/health/diet-nutrition/alkaline-water-benefits-side-effects-and-risks-2/
• https://letsmoderate.com/blogs/blog/alkaline-water-benefits

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