The key difference between alkaline water and regular water lies in their pH levels. Regular water is neutral with a pH of 7, while alkaline water typically has a pH of 8 or 9. This higher pH is due to an increased concentration of alkalizing minerals like calcium and magnesium, and a greater negative oxidation-reduction potential (ORP), which measures water’s antioxidant capabilities. Lower ORP values indicate stronger antioxidant effects, which are believed to contribute to some of the health claims associated with alkaline water.
However, it’s important to note that a lower ORP does not necessarily indicate higher concentrations of hydrogen, which is often cited as a source of alkaline water’s benefits.
The Importance of pH Balance in the Body
The pH balance of your body plays a critical role in overall health, influencing everything from digestion to bone health. While some studies suggest that alkaline water can aid in neutralizing acidity in the body, the research supporting its specific benefits remains limited and at times, controversial.
Potential Benefits of Alkaline Water
While claims about alkaline water’s health benefits are numerous, here are some that are supported by limited scientific evidence:
1. Digestive Health:
Certain studies suggest that alkaline-reduced water (ARW) may improve digestive health. For example, a 2018 study showed that participants with IBS who consumed ARW experienced relief from symptoms like diarrhea and a general improvement in their quality of life. ARW’s antioxidant and anti-inflammatory properties might be beneficial in treating gastrointestinal conditions such as gastritis and indigestion. However, more robust studies are necessary to substantiate these findings.
2. Postmenopausal Bone Health:
There is emerging evidence that alkaline water could help support bone health, particularly in postmenopausal women. A 2021 study found that alkaline water increased bone mineral density, particularly in the spine, and may help neutralize the acid load from certain diets, which could prevent osteoporosis. Another 2022 study further showed that postmenopausal women who drank alkaline water had better metabolic health, lower fasting blood sugar levels, and improved overall physical strength compared to those who did not.
3. Hydration and Exercise Recovery:
Some research suggests that alkaline water may improve hydration, especially after physical exertion. For example, a 2017 study found that athletes who drank alkaline water after exercise showed better hydration and acid-base balance compared to those who drank regular water. Another study from 2016 revealed that alkaline water might improve blood flow after exercise, but the difference in overall rehydration was minimal compared to regular water.
Possible Drawbacks of Alkaline Water
While alkaline water is generally considered safe for daily consumption, there are potential risks if the water’s pH level is too high:
1. Hyperkalemia:
Individuals with kidney conditions are more susceptible to hyperkalemia (elevated potassium levels), which can occur from consuming highly alkaline water (pH above 10). Hyperkalemia can lead to symptoms like muscle weakness, irregular heartbeats, and even life-threatening complications if untreated.
2. Impaired Nutrient Absorption:
Consuming large quantities of water with a high pH may impair your body’s ability to absorb certain vitamins and minerals, although this is unlikely in healthy individuals. In animal studies, excessive consumption of alkaline water led to tissue damage and impaired growth, though more human studies are required to understand these effects fully.
3. Increased Risk of Bacterial Growth:
A highly alkaline environment can neutralize stomach acid, which plays an essential role in killing harmful bacteria. Drinking alkaline water in large amounts may reduce this defense mechanism, increasing the risk of bacterial infections.
Conclusion
Alkaline water has been marketed as a health-promoting alternative to regular water, but scientific evidence supporting many of its claims remains inconclusive. While it may provide benefits for digestive health, postmenopausal women, and athletes looking to recover after exercise, it is crucial to approach these claims with caution. Always consult a healthcare professional before making significant changes to your water consumption, especially if you have underlying health conditions such as kidney disease.