Staying hydrated is crucial for your overall health and wellness. But while you’ve probably relied on regular old tap water for ages, there’s been a lot of chatter on social media recently about the alleged perks of alkaline water.
Generally, this buzzy beverage is usually sold in bottles at the grocery store alongside “regular” water—but it’s definitely pricier than your standard bottled water. So, is it worth the cost?
Although alkaline water is different from tap water and spring water, dietitians say it’s not all it’s cracked up to be. Here’s why.
Meet the experts: Sandra Zhang, R.D.N., L.D.N., registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center; Sonya Angelone, Ph.D., R.D.N., registered dietitian nutritionist; Scott Keatley, R.D., registered dietitian and co-owner of Keatley Medical Nutrition Therapy.
Alkaline water vs. tap water
Alkaline water has a higher pH than your standard tap water, explains Sonya Angelone, Ph.D., R.D.N., a registered dietitian nutritionist based in San Francisco.
The pH scale measures how acidic or basic a liquid is. “Tap water has a pH of about seven—neutral—and alkaline water has a pH of eight to 10, typically,” Angelone says. This means alkaline water is more basic.
Alkaline water products vary, but they typically contain substances that change the pH level. “Some alkaline waters are naturally high in minerals such as calcium, magnesium, and bicarbonate, while others are produced by adding minerals like bicarbonate,” says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy.
Alkaline water can also be made by passing water through a machine with an electric current—a process known as electrolysis—to artificially raise its pH, Angelone says.
Benefits of alkaline water
“There is limited data on potential benefits,” says Sandra Zhang, R.D.N., L.D.N., registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center.
One purported perk of drinking alkaline water is that it may help with acid reflux—but while there is some data to support this, it’s not robust. A 2017 study published in JAMA Otolaryngology-Head & Neck Surgery split 184 patients with acid reflux into two groups. Both groups took “standard reflux precautions,” but one group followed a Mediterranean diet and drank alkaline water, while the other used proton pump inhibitors (common medications for reflux). After six weeks, both groups had reduced reflux symptoms. (Worth noting: It’s not clear if the Mediterranean diet, alkaline water, precautions, or all of the above contributed to this outcome in the first group.)
“Guidelines do not currently recommend alkaline water as a standard treatment for reflux,” Zhang says.
Many of the alleged benefits of alkaline water are based on the idea that it can change the body’s pH, but experts doubt this. “Healthy kidneys and lungs regulate blood pH very tightly regardless of what we drink,” Keatley says.
Possible downsides of alkaline water
Cost is the biggest downside of alkaline water, Keatley says: “Alkaline water is often many times more expensive than tap water without providing meaningful health benefits for most people.”
Angelone agrees. “The main downside is cost since alkaline water is more expensive but doesn’t provide measurable benefits compared to regular drinking water,” she says, adding, “Excessive consumption of alkaline water could potentially alter stomach acidity, although this is uncommon.”
Alkaline water vs. tap water: Which is better for hydration?
You may have heard that alkaline water is better for hydration, but dietitians say the evidence doesn’t support those claims.
“Some small studies suggest that alkaline water may improve hydration after exercise. However, these study results were inconsistent and did not provide meaningful benefits over regular water for most healthy adults,” Angelone says.
Zhang agrees. “Hydration depends primarily on fluid intake, not the pH of the water,” she says. “If someone enjoys alkaline water and drinks more because of it, that may improve hydration, but the same benefit could be achieved with regular water.”
Alkaline water vs. tap water: Which is better for bone health?
There are some claims that alkaline water is better for bone health due to its mineral content. While there is some data to suggest this, it’s also not robust.
“There is simply not enough material in the water to make a difference,” Keatley says. “Perhaps a naturally mineralized water like San Pellegrino or Acqua Panna over several years could provide some minerality for bone. But no study has shown this yet.”
If bone health is a concern, Zhang recommends leaning into “established strategies,” such as adding weight-bearing exercise to your routine, and ensuring you’re ingesting enough calcium, vitamin D, and protein.
Alkaline water vs. tap water: Which is healthier?
There’s no clear winner here, according to dietitians. “Both provide hydration, both are generally safe, and both support normal bodily functions,” Keatley says. “The differences are largely related to mineral content, taste, and cost rather than meaningful health outcomes. If your local tap water is safe to drink, it is one of the most affordable and evidence-based hydration options available.”
Zhang agrees. “For most healthy people, there is little evidence that alkaline water provides meaningful health benefits beyond regular water.”
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