Alkaline water, with a pH level ranging from 8 to 9, has garnered attention for its supposed health benefits. Advocates claim it offers superior hydration, improved digestion, and various other advantages over regular water, which typically maintains a neutral pH of around 7. However, the scientific community remains skeptical about these assertions. Despite some studies suggesting minor benefits linked to its electrolyte content, the overall impact of alkaline water on health remains inconclusive and potentially overhyped.
One of the key arguments against the purported benefits of alkaline water is how its pH interacts with the human body. Once consumed, the acidity of gastric juices in the stomach, which have a pH between 1.5 and 3.5, neutralizes alkaline water. This process calls into question whether its higher pH offers any significant advantages over regular drinking water. Moreover, studies indicate that while alkaline water may seem to improve hydration by reducing blood viscosity, this effect is not substantially different from that of regular water.
Some research does suggest potential benefits from alkaline water, primarily due to its electrolyte content rather than its pH. A 2016 study noted a reduction in blood viscosity among individuals consuming alkaline water, hinting at better hydration levels. Furthermore, an observational study involving over 300 women found correlations between regular consumption of alkaline water and lower body mass indexes (BMIs), blood sugar levels, and blood pressure. However, these findings are marred by methodological issues such as small sample sizes and lack of baseline measurements, making it difficult to draw definitive conclusions.
"These lifestyle factors are known to have a much stronger impact on chronic disease risk than simply drinking alkaline water." – Salome Kruger
While some enthusiasts highlight these potential benefits, experts caution against over-relying on alkaline water as a health solution. The human body maintains a tightly regulated blood pH of 7.35 to 7.45 through the lungs and kidneys, making it unlikely that alkaline water can significantly alter this balance. Additionally, alkaline water may carry specific risks, such as interfering with digestion in the stomach.
The absorption process of minerals from alkaline water occurs in the small intestine before entering the bloodstream, where pH levels remain stable. Thus, any substantial impact from consuming alkaline water appears limited. Furthermore, concerns about sodium intake arise as many people already have high sodium levels from table salt and processed foods.
"Many people already consume high sodium levels from table salt and processed foods, so additional sodium from alkaline water might exacerbate this issue," – Salome Kruger
In light of these findings, experts emphasize that alkaline water should not substitute for a healthy lifestyle. Other lifestyle factors, including diet and exercise, play a much more significant role in reducing chronic disease risks than merely consuming alkaline water. Scientific studies on its possible health effects remain limited and often inconclusive.
Interestingly, unrelated findings suggest that boiling tap water can remove up to 90% of microplastics but do not relate to any benefits attributed to alkaline water. Research conducted by the Centre of Excellence for Nutrition at North-West University in Potchefstroom, South Africa, including their 2016 study on blood viscosity, contributes to understanding alkaline water's potential impacts.
