Is Drinking Alkaline Water Just a Fad? Investigating the Claims
TL;DR
• Alkaline Water Claims: Promoted for balancing body pH and offering various health benefits.
• Scientific Evidence: Limited research supports these claims, with mixed results.
• Expert Opinions: Most experts agree that a balanced diet is more effective for health than relying on alkaline water.
Is Drinking Alkaline Water Just a Fad? Investigating the Claims
Alkaline water has gained popularity, with proponents touting its ability to balance body pH levels and provide a range of health benefits. But is there scientific evidence to support these claims, or is alkaline water just another health fad? Let’s dive into the research and expert opinions to uncover the truth.
What is Alkaline Water?
Alkaline water is water with a higher pH level than regular drinking water. The pH scale ranges from 0 to 14, with 7 being neutral. Alkaline water typically has a pH of 8 or 9. This increased pH is achieved through the addition of alkaline minerals like calcium, magnesium, and potassium, or through ionization.
The Claims
Proponents of alkaline water claim it can:
• Balance Body pH Levels: By neutralizing acid in the bloodstream, it is believed to balance the body’s pH levels.
• Boost Hydration: Some claim it hydrates better than regular water.
• Provide Antioxidant Properties: Alkaline water is said to contain antioxidants that help prevent aging and chronic diseases.
• Improve Bone Health: Higher mineral content is thought to strengthen bones.
• Aid in Weight Loss: Some believe it can boost metabolism and help in weight loss.
The Scientific Evidence
Balancing Body pH Levels:
The human body maintains a tight pH balance through various mechanisms, particularly in the blood. The kidneys and lungs play a significant role in regulating pH levels. A 2016 review published in the Journal of Environmental and Public Health concluded that while diet can alter the pH of urine, it does not significantly impact blood pH levels .
Hydration and Performance:
Research on alkaline water’s impact on hydration and athletic performance is limited and inconclusive. A 2016 study in the Journal of the International Society of Sports Nutrition found that alkaline water improved hydration status better than regular water in a small group of participants. However, larger and more rigorous studies are needed to confirm these findings .
Antioxidant Properties and Chronic Disease:
There is little scientific evidence to support the claim that alkaline water has significant antioxidant properties. A 2014 study published in the Annals of Otology, Rhinology & Laryngology suggested that alkaline water might help reduce acid reflux symptoms, but more research is needed to establish its long-term effects and benefits .
Bone Health:
A 2011 study in the Nutrition Journal explored the effects of alkaline water on bone health. The study indicated that alkaline water might reduce bone resorption (the process by which bone is broken down and its minerals released into the bloodstream), but the authors noted that further research is required to determine its clinical significance .
Weight Loss:
There is no substantial scientific evidence to support the claim that alkaline water can aid in weight loss. Effective weight loss strategies generally involve a balanced diet and regular physical activity.
Expert Opinions
Most health experts agree that the body’s natural mechanisms are highly efficient at maintaining pH balance and that the benefits of alkaline water are likely overstated. Dr. Tanis Fenton, a registered dietitian and epidemiologist at the University of Calgary, emphasizes that there is no solid scientific backing for the health claims associated with alkaline water. She suggests that focusing on a balanced diet rich in fruits and vegetables is a more reliable way to support overall health .
Dr. Michael Angelou, a gastroenterologist, also notes that while drinking alkaline water is not harmful, it is unlikely to provide the health benefits often advertised. He advises patients to stay hydrated with regular water and maintain a balanced diet for optimal health.
Conclusion
While alkaline water may offer some benefits, the scientific evidence supporting its health claims is limited and inconclusive. The body is highly capable of maintaining pH balance on its own, and there is no substantial proof that alkaline water provides significant health advantages over regular water. For most people, staying hydrated with regular water and focusing on a nutrient-rich diet is the best approach to maintaining good health.
