What Are the Benefits of Alkaline Drinks?
Claims have been made that alkaline drinks can do anything from boost energy to fight cancer. But the evidence that these drinks offer more than hydration is limited.
Hydration and Electrolyte Support
Drinking water — whether alkaline or not — supports hydration, which is crucial for every system in your body. Some naturally alkaline drinks, like coconut water and green juices, contain the electrolytes potassium and magnesium, which regulate nerve and muscle function. That’s a real benefit, but it’s not unique to alkaline drinks.
There are actually some risks associated with alkaline water, says O’Brien. “It is important to keep in mind that alkaline water is not a cure-all, and potential risks include hyperkalemia or high potassium levels, which can be risky for those with kidney disease,” she says.
Nutrient Density
Green juice or almond milk can be good sources of vitamins, minerals, and antioxidants. These nutrients contribute to overall health, but again, the benefit comes from the nutrients, not the pH, says O’Brien.
Reflux Relief (Possibly)
“There are some small studies that suggest alkaline water may inactivate pepsin, the stomach enzyme that causes acid reflux and heartburn, potentially reducing symptoms,” says Donelan. While there’s not enough evidence to definitely say that alkaline water helps reflux, it “could be one lifestyle change, among many, that people utilize to reduce acid reflux,” she says.
Cancer Prevention or Treatment Claims
Some alkaline diet proponents claim that an alkaline environment in the body prevents cancer.
“The idea here is based on the kernel of truth that cancer cells thrive in acidic environments. The theory goes that if you can increase your body’s alkalinity, you can reduce cancer cell growth,” says Donelan.
But this mixes up the order of operations. “The body isn’t acidic, [thereby] causing cancer cell development. The cancer cells develop and then create their own acidic microenvironment through their unique metabolism, known as the Warburg effect, which allows them to grow and thrive,” she says.
The bottom line is that you can’t alkalinize your tissues or blood via diet. “They are held to a strict homeostasis compatible for life. If you were able to easily acidify or alkalize your tissues or blood, it would be fatal,” says Donelan.
Major health organizations including the National Cancer Institute say there’s no evidence to support the idea that an alkaline diet can prevent or cure cancer.
Bone Health Claims
Minerals (calcium and bicarbonate) in mineral water can reduce parathyroid hormone (PTH), which is a hormone that increases bone turnover and reduces the excretion of calcium through the urine, which could theoretically prevent bone loss, says Donelan. “So mineral water, which tends to be alkaline, could have some supportive benefits for bone metabolism — but due to the mineral content, not alkalinity,” she says. There’s no evidence that the pH of drinks affects bone health, says Donelan.
The Takeaway
- Naturally alkaline drinks like green vegetable juice, almond milk, and herbal teas may offer nutritional benefits, but most benefits don’t come from the pH.
- Your body regulates its pH level on its own, and alkaline beverages will not change your blood pH or make your body less acidic.
- Some alkaline drinks may support hydration or provide important vitamins and minerals, but health claims like cancer prevention are not backed by evidence.
- If you enjoy these drinks and they help you stay hydrated, there are few risks, but don’t expect them to transform your health.
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