Is Alkaline Water Better Than Plain Water?

What is Alkaline Water?

Alkaline water has a higher pH than regular tap water. While plain water usually has a neutral pH of 7, alkaline water typically has a pH between 8 and 9. It may also contain minerals like calcium, magnesium, and potassium.

This water can occur naturally in spring sources where it passes over mineral-rich rocks. Alternatively, it can be produced through ionisation or electrolysis.

The primary difference between alkaline water and plain water is in the pH and mineral composition. Regular water has a neutral pH of around 7, whereas alkaline water has a pH of between 8 and 9.

Claim About Alkaline Water

Alkaline water supporters recommend that its increased pH and mineral content could provide some health benefits. These include:

• Improved hydration, particularly after physical activity.

• Decreased acid reflux symptoms, because of its possible ability to neutralise stomach acid.

• Better bone health, by neutralising the effects of an acid-forming diet.

• Detoxification and increased antioxidant activity, specifically with ionised water of lower oxidation-reduction potential (ORP).

• Chronic condition support, such as for high blood pressure, diabetes, or high cholesterol.

However, these claims lack strong scientific backing, and major health organisations do not currently endorse them as proven benefits. Hence, you should always consult your doctor before changing any part of your lifestyle. Health insurance can offer you support in this.

What Does the Research Say?

Research on the safety of alkaline water is very limited. Additionally, the available studies on alkaline water present a mixed picture.

• Some small-scale trials suggest potential benefits for hydration, particularly among active individuals, though the results have not been widely replicated.

• Claims around improved bone health, better blood sugar control, or reduced cholesterol are largely theoretical or based on limited evidence, often without a robust study design.

• Laboratory research suggests that alkaline water may help deactivate pepsin, an enzyme associated with acid reflux; however, these findings are based on in vitro models and have not been confirmed in clinical settings.

Overall, while some findings are promising, many claims remain unsupported by high-quality human research and should be treated with caution.

Can Alkaline Water Help with Bone Health or Acid Reflux?

Claims about alkaline water improving bone health stem from the idea that an acidic diet may cause calcium loss. Alkaline water is often promoted as a way to counteract that. However, large studies have found no consistent proof that it improves bone density or protects against bone loss.

Similarly, for acid reflux, some lab studies show alkaline water may deactivate pepsin, a stomach enzyme. However, without strong human trials, its real-world effectiveness remains unproven. Hence, if you face issues like acid reflux, use your individual health insurance to seek treatment for the same instead of relying on uninformed lifestyle changes.

Potential drawbacks

• Cost: Alkaline water is usually more expensive.

• Overhyped benefits: Many health claims are not backed by high-quality research.

• May interfere with stomach acid: Regular consumption could reduce stomach acidity, possibly affecting digestion and killing harmful bacteria.

Should You Drink Alkaline Water?

For most people, plain water is just as good—if not better, especially when you’re eating a balanced diet. Alkaline water isn’t harmful in moderation, but it’s probably not necessary for good health. If you're considering it for a specific medical reason, talk to a healthcare provider.