Alkaline water: Is it a 'miracle cure' for health?

From celebrities to TikTokers who share health tips, more and more people are praising alkaline water as a "miracle" solution, from detoxifying the body to slowing down aging.

But amidst the massive advertising campaign and the profit margin on each bottle sold, the question arises: are those benefits truly credible?

What is alkaline water?

Alkaline water is water with a pH level higher than neutral, a scale used to determine the acidity or alkalinity of a substance. While a pH of 7 is considered neutral, any water with a pH higher than this is considered alkaline.

On the market, bottled alkaline water typically has a pH ranging from 8 to 9, higher than the recommendation of the U.S. Environmental Protection Agency (EPA), which suggests a safe pH range for drinking water of 6.5 to 8.5. The high alkalinity of water is believed to help neutralize acid in the body, although its actual effectiveness remains a subject of debate in the scientific community.

Does alkaline water really offer health benefits?

1. Is alkaline water better for hydration than regular water?

One of the most common claims about alkaline water is its ability to hydrate more effectively than regular filtered water. This claim largely stems from a relatively small 2017 study of only 36 male soccer players divided into three groups: one group drank mineral-rich water, the second group drank low-mineral alkaline water, and the third group drank regular drinking water.

Over the course of a week, all groups consumed approximately 4 liters of water daily and participated in high-intensity physical exercise at the beginning and end of the week. The results showed that the group drinking alkaline, low-mineral water maintained better hydration levels than the other two groups after exercise. Based on this, the researchers concluded that regularly drinking alkaline water may offer benefits to hydration in active adults.

However, it's important to note that the key word here is "possibly." Given its small scale and the data described by the authors as "preliminary," this study is not yet sufficient to make widespread recommendations. Medical experts agree that more large-scale studies and rigorous clinical trials are needed before definitively stating that alkaline water is superior for hydration. In the meantime, a glass of plain water remains a safe and effective option for staying hydrated.

2. Does alkaline water help prevent kidney stones?

Some types of kidney stones, particularly those caused by uric acid or cystine, can be related to overly acidic urine. In these cases, doctors often prescribe medication to increase the pH of the urine to prevent stone formation. However, prolonged medication treatment can be expensive and requires strict adherence, which not everyone does well.

With the goal of finding a more accessible alternative, researchers at the University of California, Irvine (USA) analyzed the alkalinity content of five popular alkaline water brands and compared it to prescription medications, beverages such as orange juice, lemonade, sports drinks, and some dietary supplements.

The results showed that, although alkaline water has a higher pH than tap water, the actual alkalinity content is very low, not enough to significantly affect the pH of urine. Dr. Roshan M. Patel, the lead researcher, concluded: “Alkaline water offers no additional benefit in preventing kidney stones compared to regular tap water.”

3. Does alkaline water slow down the aging process?

Among the myriad anti-aging methods, from diet to stem cell therapies, drinking alkaline water sounds gentler and less risky. But what does science say about it?

A 2020 study on mice showed that giving them alkaline water for 10 months improved several signs of aging at the cellular level, such as lengthening the protective structures at the ends of each chromosome, which gradually shorten with age.

However, the results from mice cannot be directly applied to humans. There are significant physiological differences between rodents and humans, and translating laboratory results into clinical applications requires extensive research, particularly long-term human trials.

Is alkaline water safe to drink?

Despite a lack of convincingly proven health benefits, alkaline water is becoming increasingly popular, especially in upscale supermarkets and luxury gyms. If you're thirsty and have no other option but a bottle of alkaline water, the question is: is it safe to drink?

For most healthy people, occasionally drinking alkaline water doesn't cause any serious harm, except that it might taste slightly "unusual" due to its higher-than-normal pH. However, not everyone should drink it without consideration.

According to Dr. Howard E. LeWine from Harvard Health Publishing, a health information channel of Harvard Medical School (USA), people using medications commonly used to treat acid reflux or stomach problems need to be cautious. These medications already work by reducing acidity and raising the pH level in the body. Combining them with alkaline water can increase the pH level excessively, leading to mild alkalosis of the blood, which can disrupt electrolyte balance, such as potassium levels, and is particularly dangerous for people with kidney disease.

Although alkaline water is often promoted with a range of benefits such as detoxification, slowing aging, or disease prevention, much of this claims currently lack solid scientific basis. Some early studies have explored potential effects, but their small scale and weak evidence mean they are not yet sufficient to become official health recommendations.

In summary, while alkaline water is being touted as a modern "miracle cure," the scientific evidence to date remains limited and largely preliminary. Some potential benefits, such as improved hydration or effects on aging, are appealing but still need to be verified through larger and more rigorous studies. Meanwhile, for daily health, pure filtered water and a healthy diet remain the most reliable foundation.