From the Guidelines
Drinking alkaline water is not necessary for most people and offers limited proven health benefits. The potential benefits of alkaline water, such as mild acid reflux symptom relief, improved hydration for some athletes, and additional mineral intake, are generally modest and lack strong scientific support 1. The downsides of alkaline water include higher cost compared to regular water, potential interference with stomach acid, and possible reduction in medication effectiveness.
Key Points to Consider
- Our bodies naturally maintain proper pH balance through sophisticated regulatory systems, and drinking alkaline water doesn't significantly alter blood pH.
- For most healthy individuals, regular tap or filtered water is sufficient for hydration needs.
- If you have specific health concerns, consulting with a healthcare provider before making alkaline water a regular part of your routine is advisable.
- The best approach to hydration remains drinking adequate amounts of regular water throughout the day, with a goal of achieving more than 2 L of urine per day, as supported by low-quality evidence from studies on preventing recurrent nephrolithiasis 1.
Evidence Review
The provided evidence focuses on the prevention of recurrent nephrolithiasis in adults, which does not directly address the pros and cons of drinking alkaline water for overall health. However, it does highlight the importance of increased fluid intake and the potential benefits of certain types of mineral water in reducing stone recurrence. Despite this, there is no strong evidence to support the use of alkaline water for general health benefits, and its higher cost and potential drawbacks should be considered.
Recommendation
For most people, regular water is the best choice for hydration, and there is no need to spend extra money on alkaline water unless specific health concerns are present and discussed with a healthcare provider. Staying hydrated by drinking adequate amounts of regular water throughout the day is the most effective and cost-efficient approach to maintaining good health.
From the Research
Pros of Alkaline Water
- Improved acid-base balance and hydration status in healthy adults, as shown in a study where consumption of mineral-rich alkalizing water increased blood and urine pH 2
- Potential benefits for metabolic risks, sleep quality, and muscle strength in postmenopausal women, with regular consumption of alkaline water associated with lower fasting plasma glucose, triglyceride/high-density lipoprotein concentration ratio, and diastolic blood pressure 3
- Possible reduction of digestive-tract bacterial load and increase in blood alkalinity through consumption of alkaline-forming foods and water 4
- Antioxidant effects that may prevent osteoporosis and protect pancreatic beta cells 4
Cons of Alkaline Water
- No significant difference in gut microbiota, urine pH, blood parameter, or fitness parameter compared to consumption of mineral water in healthy population 5
- Long-term consumption of demineralized water may result in lower quality of certain nutrient intake 5
- Negligible alkali content in commercially available alkaline water, providing no added benefit over tap water for patients with uric acid and cystine urolithiasis 6
- Electrolyte content is minimal, and physiologic alkali content is below 1 mEq/L for all brands of alkaline water 6