Does Alkaline Water Actually Do Anything?

With its pumped-up pH — and an inflated price tag to match — alkaline water is thought by some to offer health benefits such as neutralizing acid in the bloodstream, regulating cholesterol homeostasis, and promoting weight loss. Some even say it can reduce heartburn and joint pain/swelling.

But can a manipulated drinking water really do all that? Not exactly. “Alkaline water will not raise blood pH,” says Vanessa King, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “The pH of the stomach is quite acidic and alkaline water will not make it an alkaline environment. Any changes in pH from drinking large quantities of alkaline water will be temporary with the body’s regulatory system working to return the body to normal pH.”

Nascent research indicates alkaline water, when used in combination with a balanced diet, may provide temporary relief of heartburn or acid reflux, “but is not considered a long-term or reliable treatment on its own, compared to traditional interventions,” King says. Additionally, in a 2021 study, the consumption of alkaline water, when used in combination with medication, was shown to improve bone density among a population of postmenopausal women, “but the study didn’t find that alkaline water on its own was beneficial,” King says. 

King acknowledges that alkaline water can contribute to hydration and therefore replenish sweat loss. But this benefit, along with others touted by alkaline water proponents, is true of drinking water in general and water’s mineral content. “Because water has zero calories, it obviously will help weight loss [as a replacement for more sugary drinks],” water sommelier Martin Riese says. He believes that the minerals found in all drinking water could be responsible for improved sleep (magnesium) or improved bone density (calcium). “The pH of the water has nothing to do with [these benefits],” he says, so alkaline water isn’t the key.

Many types of water, including the stuff that comes out of the tap, contain such minerals and possess the ability to help hydrate the body, whether alkaline or not. “Water will always hydrate your body, especially water with high content of minerals such as magnesium, sodium, and calcium, which work to replenish liquid levels in the body, but the pH doesn’t matter,” Riese reiterates. 

Overall, much more research is needed of alkaline water before therapeutic claims (and its hefty price tag) are substantiated. “At this time there isn’t much reliable evidence to support the health benefits of alkaline water,” King says. “Some of these health claims are theories that are not supported and are unsubstantiated by rigorous research.” Bottom line: If you like the taste of alkaline water, have at it. Just don’t expect its high pH to cure what ails you any time soon.