Baking Soda Water: Benefits, Nutrition, and Risks

Baking soda is typically used as a leveling agent in various recipes, but it’s also used in other areas of nutrition. Baking soda water is made by dissolving sodium bicarbonate in water. This mixture is believed to support health in several ways, such as aiding digestion and balancing pH levels in your body.

While more research is needed to fully understand baking soda water’s benefits, it does contain minerals that may support hydration, improve muscle endurance, and neutralize stomach acidity. However, it’s essential to be aware of the potential risks to avoid adverse side effects.

Baking soda water, often called alkaline water, is a common home remedy for various digestive issues. For example, research has shown that bicarbonate-rich water may relieve heartburn, similar to other reflux remedies.

Drinking baking soda and water may aid digestion by creating a less acidic environment in the gastrointestinal tract. Baking soda’s alkaline nature can help neutralize excess acids in the stomach and balance its pH levels.

Still, it’s important to drink baking soda water under the guidance of a healthcare provider to avoid adverse effects. Excessive use can disrupt the body’s natural digestive processes and contribute to other health concerns.

Drinking baking soda water may increase your levels of hydration more than drinking plain water. It contains a significant helping of sodium, which can replace the electrolytes commonly lost through sweat or dehydration.

Furthermore, baking soda water may improve water absorption in your digestive system, supporting overall hydration. A small research study involving 19 participants found that consuming water enhanced with sodium bicarbonate may improve water retention and increase plasma volume.

Athletes and those living in high-heat areas may find that baking soda and water can be a valuable supplement to stay hydrated. However, it’s critical to drink it in moderation and under the guidance of a healthcare provider.

Some evidence suggests that drinking baking soda water may improve muscular endurance during physical activity. The International Society of Sports Nutrition (ISSN) determined that sodium bicarbonate, in doses of 0.2-0.5 grams (g) per kilogram (kg) of body weight, can improve performance in muscular endurance activities, such as high-intensity cycling, running, and swimming.

A meta-analysis of 13 clinical studies also supports ISSN’s position. It found that sodium bicarbonate may not affect muscle strength but can improve muscle endurance. More research is needed to understand baking soda’s mechanisms during athletic training. Still, its alkaline properties may help buffer lactic acid buildup during high-intensity training.

Baking soda is a common ingredient in many of the most prominent toothpaste brands. While research on sodium bicarbonate water and its effects on oral health is limited, studies have linked baking soda to benefits in the mouth. Like baking soda, the beverage may neutralize the mouth’s acidity and help control plaque and gingivitis.

Baking soda water can’t replace regular brushing and flossing, and it should be used cautiously. Excessive intake may erode tooth enamel, causing harm to an otherwise healthy tooth.

Despite its lean nutritional profile, baking soda water is often touted for its purported health benefits. The concoction contains no carbohydrates, fat, or protein, so it’s a calorie-free drink. Its potential benefits stem from its mineral content.

Baking soda water only contains significant amounts of sodium and ash or sodium carbonate. A half-teaspoon (2.3 g) serving of baking soda mixed in water provides:

• Calories: 0
• Fat: 0 g
• Sodium: 630 milligrams (mg)
• Carbohydrates: 0 g
• Fiber: 0 g
• Added sugars: 0 g
• Protein: 0 g
• Ash: 0.85 g

While some research suggests baking soda may offer various health benefits, drinking it doesn’t come without risks. The most common side effects associated with consuming baking soda include nausea, vomiting, bloating, and abdominal pain. According to the ISSN, it’s possible to reduce the risks of adverse effects by adjusting the amount consumed and its timing and consuming it with a high-carbohydrate meal.

In rare cases, consuming large amounts of baking soda may lead to a gastric rupture. A chemical reaction occurs when baking soda mixes with an acid, releasing gas. Therefore, when baking soda mixes with stomach acid, a large amount of gas may accumulate in the stomach, causing it to rupture.

This is a serious situation that requires prompt medical care. Excessive baking soda intake can also lead to toxicity, disrupting your electrolyte balance and increasing the risk of metabolic acidosis (too much acid in the body) and kidney damage.

Baking soda water may not be safe for everyone. For example:

• Research regarding its long-term effects is lacking, but it may be especially harmful to children as well as during pregnancy and lactation—due in part to how it causes the body to retain fluids.
• Due to the high sodium content of baking soda, people with heart disease should use caution when drinking it.
• Baking soda may interact with some medications, such as antibiotics, and should be avoided by people with underlying medical conditions, such as heart disease and kidney conditions.

To avoid adverse effects, it’s best to talk with your healthcare provider or registered dietitian (RD) before drinking baking soda water.

There is still much to learn about baking soda water, especially its long-term effects and potentially harmful properties. Therefore, it’s best to talk with your healthcare provider before adding the alkaline water to your healthy diet. However, consider these tips for consuming the alkaline beverage:

• Store baking soda in an airtight container in a dry, cool place. To maintain optimal freshness, keep it out of direct sunlight.
• There are no standardized recommendations regarding baking soda water storage. If you don’t plan to consume it immediately, place it in the refrigerator unless otherwise directed by your doctor.
• There are no standardized baking soda water recipes. If cleared by your healthcare provider or registered dietitian, start with a small amount, such as half of a teaspoon in a glass of water, and gauge your body’s response.
• You can incorporate baking soda water into smoothie recipes or homemade electrolyte drinks.
• Adding other ingredients, such as citrus fruit juice, may alter the alkaline nature and effects of baking soda water.

Research regarding baking soda water and its long-term effects is still needed. The concoction may support healthy digestion by neutralizing excess stomach acids. It may also enhance muscle endurance during high-intensity training by improving the body’s buffering capabilities. Lastly, it may improve hydration through its positive effects on fluid retention, a benefit for those losing a lot of sweat.

Drinking baking soda water can be dangerous if done in excess. Consuming large amounts of baking soda can cause nausea, vomiting, bloating, abdominal pain, and gastric rupture. It’s essential to consult your healthcare provider or registered dietitian before drinking a mixture of baking soda and water.