What is alkaline water?

You may have heard various health claims about alkaline water. Some say it can help slow the aging process, regulate your body’s pH level, and prevent chronic diseases like cancer. But what exactly is alkaline water, and why all the hype?

The “alkaline” in alkaline water refers to its pH level. The pH level is a number that measures how acidic or alkaline a substance is on a scale of 0 to 14. For example, something with a pH of 1 would be very acidic and something with a pH of 13 would be very alkaline.

Alkaline water has a higher pH level than regular drinking water. Because of this, some advocates of alkaline water believe it can neutralize the acid in your body.

Normal drinking water generally has a neutral pH of 7. Alkaline water typically has a pH of 8 or 9. However, pH alone isn’t enough to impart substantial alkalinity to water.

Alkaline water must also contain alkaline minerals and negative oxidation reduction potential (ORP). ORP is the ability of water to act as a pro- or antioxidant. The more negative the ORP value, the more antioxidizing it is.

Although alkaline drinking water is considered safe, it may produce negative side effects.

Some examples of negative side effects include the lowering of natural stomach acidity, which helps kill bacteria and expel other undesirable pathogens from entering your bloodstream.

Additionally, an overall excess of alkalinity in the body may cause gastrointestinal issues and skin irritations. Too much alkalinity may also agitate the body’s normal pH, leading to metabolic alkalosis, a condition that may produce the following symptoms:

• nausea
• vomiting
• hand tremors
• muscle twitching
• tingling in the extremities or face
• confusion

Alkalosis can also cause a decrease in free calcium in the body, which can affect bone health. However, the most common cause of hypocalcemia isn’t from drinking alkaline water, but Loading ad

Water that’s naturally alkaline occurs when water passes over rocks — like springs — and picks up minerals, which increase its alkaline level.

However, many people who drink alkaline water buy alkaline water that’s been through a chemical process called electrolysis.

This technique uses a product called an ionizer to raise the pH of regular water. Makers of ionizers say that electricity is used to separate molecules in the water that are more acidic or more alkaline. The acidic water is then funneled out.

Still, some doctors and researchers say these claims aren’t backed by quality research. The water quality of the original source, before ionization, is crucial to ensuring contaminants aren’t present in the drinking water.

Some scientists advise using reverse-osmosis to adequately purify water before connecting an alkaline ionizer, which can raise pH and add minerals.

A study published by the World Health Organization Trusted Source cautions against drinking water with low mineral content, which is created by reverse osmosis, distillation, and other methods (without additional mineralization) on a regular basis.

Alkaline water can be bought in many grocery or health food stores. It can also be found online.

Water ionizers are sold in many large chain stores as well.

You can also make your own at home. Even though lemon and lime juices are acidic, they contain minerals that can create alkaline byproducts once digested and metabolized. Adding a squeeze of lemon or lime to a glass of water can make your water more alkaline as your body digests it. Adding pH drops or baking soda is another way to make water more alkaline.

If water is properly filtered to remove contaminants, ionized and re-mineralized, or purchased from a quality source, there’s no evidence to suggest a limitation on how much alkaline water can be consumed daily.

The issue that many health professionals have with alkaline water isn’t its safety, but rather the health claims that are made about it.

There isn’t enough scientific evidence to support the use of alkaline water as a treatment for any health condition. Medical experts warn against believing all the marketing claims.

Drinking natural alkaline water is generally considered safe, since it contains natural minerals.

However, you should use caution with artificial alkaline water, which likely contains fewer good minerals than its high pH would have you believe, and may contain contaminants. Also keep in mind, drinking too much alkaline water may leave you deficient in minerals.

The alkaline diet is based on the idea that replacing acid-forming foods with alkaline foods can improve your health.

Proponents of this diet even claim that it can help fight serious diseases like cancer.

This article examines the science behind the alkaline diet.

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BOTTOM LINE: The Alkaline Diet is said to fight disease and cancer, but its claims aren’t backed by science. Although it may aid your health by restricting junk foods and promoting more plant foods, this has nothing to do with your body’s pH levels.

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The alkaline diet is also known as the acid-alkaline diet or alkaline ash diet.

Its premise is that your diet can alter the pH value — the measurement of acidity or alkalinity — of your body.

Your metabolism — the conversion of food into energy — is sometimes compared to fire. Both involve a chemical reaction that breaks down a solid mass.

However, the chemical reactions in your body happen in a slow and controlled manner.

When things burn, an ash residue is left behind. Similarly, the foods you eat leave an “ash” residue known as metabolic waste.

This metabolic waste can be alkaline, neutral, or acidic. Proponents of this diet claim that metabolic waste can directly affect your body’s acidity.

In other words, if you eat foods that leave acidic ash, it makes your blood more acidic. If you eat foods that leave alkaline ash, it makes your blood more alkaline.

According to the acid-ash hypothesis, acidic ash is thought to make you vulnerable to illness and disease, whereas alkaline ash is considered protective.

By choosing more alkaline foods, you should be able to “alkalize” your body and improve your health.

Food components that leave an acidic ash include protein, phosphate, and sulfur, while alkaline components include calcium, magnesium, and potassium (1Trusted Source, 2Trusted Source).

Certain food groups are considered acidic, alkaline, or neutral:

• Acidic: meat, poultry, fish, dairy, eggs, grains, alcohol
• Neutral: natural fats, starches, and sugars
• Alkaline: fruits, nuts, legumes, and vegetables

SUMMARY

According to proponents of the alkaline diet, the metabolic waste — or ash — left from the burning of foods can directly affect the acidity or alkalinity of your body.

When discussing the alkaline diet, it’s important to understand pH.

Put simply, pH is a measurement of how acidic or alkaline something is.

The pH value ranges from 0–14:

• Acidic: 0.0–6.9
• Neutral: 7.0
• Alkaline (or basic): 7.1–14.0

Many proponents of this diet suggest that people monitor the pH of their urine to ensure that it is alkaline (over 7) and not acidic (below 7).

However, it’s important to note that pH varies greatly within your body. While some parts are acidic, others are alkaline — there is no set level.

Your stomach is loaded with hydrochloric acid, giving it a pH of 2–3.5, which is highly acidic. This acidity is necessary to break down food.

On the other hand, human blood is always slightly alkaline, with a pH of 7.36–7.44 .

When your blood pH falls out of normal range, it can be fatal if left untreated .

However, this only happens during certain disease states, such as ketoacidosis caused by diabetes.

The pH value measures a substance’s acidity or alkalinity. For example, stomach acid is highly acidic, while blood is slightly alkaline.

It’s critical for your health that the pH of your blood remains constant.

If it were to fall outside of the normal range, your cells would stop working and you would die very quickly if untreated.

For this reason, your body has many effective ways to closely regulate its pH balance. This is known as acid-base homeostasis.

In fact, it’s nearly impossible for food to change the pH value of blood in healthy people, although tiny fluctuations can occur within the normal range.

However, food can change the pH value of your urine — though the effect is somewhat variable .

Excreting acids in your urine is one of the main ways your body regulates its blood pH.

If you eat a large steak, your urine will be more acidic several hours later as your body removes the metabolic waste from your system.

Therefore, urine pH is a poor indicator of overall body pH and general health. It can also be influenced by factors other than your diet.

Your body tightly regulates blood pH levels. In healthy people, diet doesn’t significantly affect blood pH, but it can change urine pH.

Osteoporosis is a progressive bone disease characterized by a decrease in bone mineral content.

It’s particularly common among postmenopausal women and can drastically increase your risk of fractures.

Many alkaline-diet proponents believe that to maintain a constant blood pH, your body takes alkaline minerals, such as calcium from your bones, to buffer the acids from the acid-forming foods you eat.

According to this theory, acid-forming diets, such as the standard Western diet, will cause a loss in bone mineral density. This theory is known as the “acid-ash hypothesis of osteoporosis.”

However, this theory ignores the function of your kidneys, which are fundamental to removing acids and regulating body pH.

The kidneys produce bicarbonate ions that neutralize acids in your blood, enabling your body to closely manage blood pH.

Your respiratory system is also involved in controlling blood pH. When bicarbonate ions from your kidneys bind to acids in your blood, they form carbon dioxide, which you breathe out, and water, which you pee out.

The acid-ash hypothesis also ignores one of the main drivers of osteoporosis — a loss in the protein collagen from bone ).

Ironically, this loss of collagen is strongly linked to low levels of two acids — orthosilicic acid and ascorbic acid, or vitamin C — in your diet..

Keep in mind that scientific evidence linking dietary acid to bone density or fracture risk is mixed. While many observational studies have found no association, others have detected a significant link .

Clinical trials, which tend to be more accurate, have concluded that acid-forming diets have no impact on calcium levels in your body .

If anything, these diets improve bone health by increasing calcium retention and activating the IGF-1 hormone, which stimulates the repair of muscle and bone.

As such, a high-protein, acid-forming diet is likely linked to better bone health — not worse.

SUMMARY

Although evidence is mixed, most research does not support the theory that acid-forming diets harm your bones. Protein, an acidic nutrient, even seems to be beneficial.

Many people argue that cancer only grows in an acidic environment and can be treated oreven cured with an alkaline diet.

However, comprehensive reviews on the relationship between diet-induced acidosis — or increased blood acidity caused by diet — and cancer concluded that there is no direct link .

First, food doesn’t significantly influence blood pH .

Second, even if you assume that food could dramatically alter the pH value of blood or other tissues, cancer cells are not restricted to acidic environments.

In fact, cancer grows in normal body tissue, which has a slightly alkaline pH of 7.4. Many experiments have successfully grown cancer cells in an alkaline enviro).

And while tumors grow faster in acidic environments, tumors create this acidity themselves. It is not the acidic environment that creates cancer cells, but cancer cells that create the acidic environment .

SUMMARY

There is no link between an acid-forming diet and cancer. Cancer cells also grow in alkaline environments.

Examining the acid-alkaline theory from both an evolutionary and scientific perspective reveals discrepancies.

One study estimated that 87% of pre-agricultural humans ate alkaline diets and formed the central argument behind the modern alkaline diet .

More recent research approximates that half of pre-agricultural humans ate net alkaline-forming diets, while the other half ate net acid-forming diets .

Keep in mind that our remote ancestors lived in vastly different climates with access to diverse foods. In fact, acid-forming diets were more common as people moved further north of the equator, away from the tropics).

Although around half of hunter-gatherers were eating a net acid-forming diet, modern diseases are believed to have been much less common .

SUMMARY

Current studies suggest that about half of ancestral diets were acid-forming, especially among people who lived far from the equator.

The alkaline diet is quite healthy, encouraging a high intake of fruits, vegetables, and healthy plant foods while restricting processed junk foods.

However, the notion that the diet boosts health because of its alkalizing effects is suspect. These claims haven’t been proven by any reliable human studies.

Some studies suggest positive effects in a very small subset of the population. Specifically, a low-protein alkalizing diet may benefit people with chronic kidney disease .

In general, the alkaline diet is healthy because it’s based on whole and unprocessed foods. No reliable evidence suggests it has anything to do with pH levels.

Carbonated water is water that has been infused with carbon dioxide gas under pressure.

This produces a bubbly drink that’s also known as sparkling water, club soda, soda water, seltzer water, and fizzy water.

Apart from seltzer water, carbonated waters usually have salt added to improve their taste. Sometimes small amounts of other minerals are included.

Natural sparkling mineral waters, such as Perrier and San Pellegrino, are different.

These waters are captured from a mineral spring and tend to contain minerals and sulfur compounds. They are often carbonated as well.

Tonic water is a form of carbonated water that contains a bitter compound called quinine, along with sugar or high-fructose corn syrup.

SUMMARY

Carbonated water combines water and carbon dioxide under pressure. Sodium and other minerals are often added.

Carbon dioxide and water react chemically to produce carbonic acid, a weak acid that’s been shown to stimulate the same nerve receptors in your mouth as mustard.

This triggers a burning, prickly sensation that can be both irritating and enjoyable.

The pH of carbonated water is 3–4, which means it’s slightly acidic.

However, drinking an acidic beverage like carbonated water does not make your body more acidic.

Your kidneys and lungs remove excess carbon dioxide. This keeps your blood at a slightly alkaline pH of 7.35–7.45 regardless of what you eat or drink.

SUMMARY

Carbonated water is acidic, but your body should maintain a stable, slightly alkaline pH no matter what you consume.

One of the biggest concerns about sparkling water is its effect on teeth, as your enamel is directly exposed to acid.

There is very little research on this topic, but one study found that sparkling mineral water damaged enamel only slightly more than still water. Furthermore, mineral water was 100 times less damaging than a sugary soft drink .

In one study, carbonated beverages showed strong potential to destroy enamel — but only if they contained sugar.

In fact, a non-carbonated sweet beverage (Gatorade) was more harmful than a carbonated sugar-free drink (Diet Coke) .

Another study placed samples of tooth enamel in various beverages for up to 24 hours. The sugar-sweetened carbonated and non-carbonated beverages resulted in significantly greater enamel loss than their diet counterparts

A review of several studies found that the combination of sugar and carbonation may lead to severe dental decay

However, plain sparkling water appears to pose little risk to dental health. Only the sugary types are harmful.

If you’re concerned about dental health, try drinking sparkling water with a meal or rinsing your mouth with plain water after drinking it.

SUMMARY

Sugar-sweetened carbonated beverages can erode tooth enamel, but plain carbonated water appears relatively harmless.

Carbonated water may benefit your digestive health in several ways.

Can improve swallowing ability

Studies suggest that sparkling water may improve swallowing ability in both young and older adults .

In one study, 16 healthy people were asked to repeatedly swallow different liquids. Carbonated water showed the strongest ability to stimulate the nerves responsible for swallowing Another study showed that the combination of cold temperature and carbonation strengthened these beneficial effects.

In a study in 72 people who felt a persistent need to clear their throats, drinking ice-cold carbonated water led to improvements in 63% of participants. Those with the most frequent, severe symptoms experienced the greatest relief.

May increase feelings of fullness

Carbonated water may also extend feelings of fullness after meals to a greater extent than plain water.

Sparkling water may help food remain in your stomach longer, which can trigger a greater sensation of fullness .

In a controlled study in 19 healthy young women, fullness scores were higher after the participants drank 8 ounces (250 ml) of soda water, compared with after drinking still water .

However, larger studies are needed to confirm these results.

May help relieve constipation

People who experience constipation may find that drinking sparkling water helps relieve their symptoms.

In a 2-week study in 40 older individuals who had experienced a stroke, average bowel movement frequency nearly doubled in the group that drank carbonated water, compared with the group that drank tap water.

What’s more, participants reported a 58% decrease in constipation symptoms .

There’s also evidence that sparkling water may improve other symptoms of indigestion, including stomach pain.

One controlled study examined 21 people with chronic digestive issues. After 15 days, those who drank carbonated water experienced significant improvements in digestive symptoms, constipation, and gallbladder emptying .

SUMMARY

Carbonated water has benefits for digestion. It may improve swallowing, increase feelings of fullness, and reduce constipation.

Many people believe that carbonated beverages are bad for bones because of their high acid content. However, research suggests the carbonation isn’t to blame.

A large observational study in over 2,500 people found that cola was the only beverage associated with significantly lower bone mineral density. Carbonated water appeared to have no effect on bone health.

Unlike carbonated water and clear soda, cola drinks contain a lot of phosphorus.

The researchers proposed that the cola drinkers may have been consuming too much phosphorus and insufficient calcium, providing a potential risk factor for bone loss.

In another study, teen girls who consumed carbonated drinks were found to have lower bone mineral density. This was attributed to beverages that replaced milk in their diet, resulting in inadequate calcium intake .

In a controlled study in 18 postmenopausal women, drinking 34 ounces (1 liter) of sodium-rich sparkling water daily for 8 weeks led to better calcium retention than drinking plain mineral water .

Additionally, no negative effects on bone health were observed in the sparkling water group.

Animal research suggests carbonated water may even improve bone health.

Supplementing hens’ diets with carbonated water for 6 weeks led to increased leg bone strength compared with tap water.

SUMMARY

Drinking carbonated cola drinks may harm bone health, but plain sparkling water appears to have a neutral or positive effect.

Research suggests carbonated water may improve heart health, although the evidence is very limited.

One study in 18 postmenopausal women showed that drinking sodium-rich carbonated water decreased LDL (bad) cholesterol, inflammatory markers, and blood sugar.

What’s more, they also experienced an increase in HDL (good) cholesterol .

Additionally, the estimated risk of developing heart disease within 10 years was 35% lower among those drinking carbonated water than those drinking the control water.

However, since this was only one small study, significantly more research is needed before any conclusions can be reached.

SUMMARY

Carbonated water may have beneficial effects on your cholesterol, inflammation, and blood sugar levels, potentially reducing your risk of heart disease. However, more studies are necessary.

No evidence suggests that carbonated or sparkling water is bad for you.

It’s not that harmful to dental health, and it seems to have no effect on bone health.

Interestingly, a carbonated drink may even enhance digestion by improving swallowing ability and reducing constipation.

It’s also a calorie-free beverage that causes a pleasurable bubbly sensation. Many people prefer it over still water.

There’s no reason to give up this beverage if you enjoy it. In fact, it may even improve your overall health.

Overview

If you have acid reflux or gastroesophageal reflux disease (GERD), you may spend mealtimes avoiding certain foods and drinks. These conditions cause stomach acid to leak back into the esophagus.

GERD symptoms are affected by what you eat. The symptoms can include coughing, nausea, and hoarseness. Burping, sore throat, and regurgitation are also commonly associated with GERD. What you decide to incorporate or avoid in your diet can help relieve some of your symptoms.

Beverages such as coffee, colas, and acidic juices often top the list of “don’ts.” These beverages may increase the risk of GERD symptoms. Instead, here’s what you should drink to help reduce symptom1

Herbal teas help improve digestion and soothe many stomach problems, such as gas and nausea. Try caffeine-free herbal tea for acid reflux, but avoid spearmint or peppermint teas. Mint triggers acid reflux for many.

Chamomile, licorice, slippery elm, and marshmallow may make better herbal remedies to soothe GERD symptoms.

Licorice helps increase the mucus coating of the esophageal lining, which helps calm the effects of stomach acid. However, there’s insufficient evidence to confirm the effectiveness of fennel, marshmallow root, or papaya tea.

When using dried herbs as extracts in tea, you should use one teaspoon of herb per one cup of hot water. Steep leaves or flowers, covered, for 5 to 10 minutes. If you’re using roots, steep for 10 to 20 minutes. For best results, drink two to four cups per day.

Shop for chamomile, licorice, and slippery elm teas on Amazon.

Be aware that some herbs can interfere with certain prescription medications, so talk to your doctor before trying an herbal remedy.

Cow’s milk is hard for some people to digest and can contain a significant amount of fat. Like all high-fat foods, full-fat cow’s milk may relax the lower esophageal sphincter, which can cause or worsen reflux symptoms.

If you have to go with cow’s milk products, choose the ones that are lowest in fat.

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For people who are lactose intolerant or just experience an increase of acid reflux symptoms from dairy, plant-based milks are a good solution. Today, there are a variety of these products available, including:

• soy milk
• almond milk
• flax milk
• cashew milk
• coconut milk

Almond milk, for example, has an alkaline composition, which can help neutralize stomach acidity and relieve acid reflux symptoms. Soy milk contains less fat than most dairy products, making it a safer choice for people with GERD.

Carrageenan is a common additive in nondairy beverages and may contribute to digestive symptoms. Check your labels and avoid this additive if you have GERD.

Citrus drinks and other drinks such as pineapple juice and apple juice are very acidic and may cause acid reflux. Other types of juices are less acidic and thus are less likely to trigger GERD symptoms in most people. Good options include:

• carrot juice
• aloe vera juice
• cabbage juice
• freshly juiced drinks made with less acidic foods, such as beet, watermelon, spinach, cucumber, or pear

Because tomato-based foods can trigger reflux symptoms, avoiding tomato juice may also reduce GERD symptoms.

Smoothies are a great way for nearly everyone to incorporate more vitamins and minerals into their diets. They’re an exceptionally good (and tasty!) option for people with GERD.

When making a smoothie, look for the same low-acid fruits as you would for juices, such as pear or watermelon. Also, try adding green vegetables such as spinach or kale.

Try this simple, low-carb smoothie that incorporates spinach and avocado. Another option is this vegan green tea smoothie with green grapes.

Sometimes the simplest solutions make the most sense. The pH of most water is neutral, or 7.0, which can help raise the pH of an acidic meal.

Although this is very uncommon, keep in mind that too much water can disrupt the mineral balance in your body, which would increase the likelihood of acid reflux.

Unsweetened coconut water can be another great option for people with acid reflux. This beverage is a good source of helpful electrolytes such as potassium. These electrolytes promote pH balance in the body, which is crucial for controlling acid reflux.

Get a whole case online to quench your thirst!

Some drinks can aggravate reflux symptoms and should be avoided. Examples include fruit juices, caffeinated beverages, and carbonated beverages.

Citrus juices

Citrus juices are naturally highly acidic and thus can aggravate acid reflux. Examples of citrus juices include:

• lemon juice
• orange juice
• tangerine juice
• lime juice
• grapefruit juice

The citric acid that’s naturally present in citrus fruit can irritate the esophagus. While the stomach is made to withstand more acidic foods, the esophagus is not.

When buying juice drinks, check for and avoid citric acid. It’s sometimes used as a flavoring.

Coffee

Morning coffee is a daily habit for many, but people with acid reflux should avoid it when possible. Coffee can stimulate excess gastric acid secretions that may rise up to your esophagus, particularly when you drink a lot of it. This results in heightened acid reflux symptoms.

Other caffeinated beverages, such as sodas or teas, can have similar effects and should be avoided as much as possible.

Alcohol

Alcohol can negatively affect acid reflux, regardless of whether you’re drinking a glass of wine or downing a margarita. Hard liquor is more likely to aggravate reflux conditions quickly, though a glass of wine with a large or acidic meal can cause discomfort, too.

Heavy consumption of alcohol may be a risk factor for developing GERD, and it could cause mucosal damage in the stomach and esophagus.

Some women who have never had acid reflux before develop acid reflux or heartburn symptoms for the duration of their pregnancy. This is normal, and many women have decreased or no symptoms after the pregnancy is over.

In addition to following the guidelines discussed above, try sipping liquids instead of drinking them quickly to help prevent acid reflux symptoms. Keeping a food diary to help track what aggravates your symptoms can help you prevent symptoms throughout your pregnancy.

If your GERD or acid reflux hasn’t responded to purely dietary changes, other remedies and medications may offer relief.

Over-the-counter (OTC) treatments include:

• temporary use of OTC antacids, such as calcium-carbonate (Tums)
• proton pump inhibitors, such as omeprazole (Prilosec) or lansoprazole (Prevacid)
• H2 receptor blockers, such as famotidine (Pepcid AC)
• deglycyrrhizinated licorice

Prescription medications include:

• prescription-strength proton pump inhibitors
• prescription-strength H2 receptor blockers

In extreme cases, surgery may be in an option. Surgery can reinforce or strengthen the lower esophageal sphincter.

As with eating, when and how you drink beverages can make a difference in GERD symptoms. The following tips can help keep symptoms at bay:

• Avoid skipping breakfast or lunch, which can lead to overeating — and overdrinking — late in the day.
• Give up late-night snacks, including beverages that may cause heartburn. This includes carbonated and caffeinated drinks.
• Maintain an upright position during and after eating and drinking. Don’t eat for at least three hours before bedtime.
• Moderate your alcohol consumption. Drinking too much alcohol can cause reflux symptoms in some people.
• Reduce or eliminate spicy foods and fried foods.
• Elevate the head of your bed so gravity can help keep acid from creeping into your esophagus.

By practicing healthy drinking habits and taking note of how your symptoms respond to specific foods and drinks, you can reduce your reflux symptoms and improve your quality of life.

When discussing acidic versus alkalizing foods, it’s important to understand the concept of pH.

Put simply, pH is a rating of how acidic or alkaline a solution is on a scale from 0–14. A pH of 7 is considered neutral. Any pH value below 7 is considered acidic, and any pH value over 7 is considered alkaline (1, 2).

On the pH scale, the difference between adjacent numbers represents a tenfold difference in acidity. For instance, a pH of 5 is 10 times more acidic than a pH of 6 and 100 times more acidic than a pH of 7.

Because they contain a high amount of citric acid, lemons have an acidic pH.

Lemon juice has a pH between 2 and 3, which means it’s 10,000–100,000 times more acidic than water (1, 2, 3).

SUMMARY

A food’s pH is a measure of its acidity. The pH of lemon juice falls between 2 and 3, meaning it is acidic.

The Alkaline Diet has gained popularity in recent years.

It’s based on the principle that the foods you eat may alter your body’s pH.

To set the record straight, there is no evidence to support the Alkaline Diet. According to research, the foods you eat have very little effect on the pH of your blood.

Nevertheless, the Alkaline Diet categorizes foods into three groups:

• Acidifying foods: meat, poultry, fish, dairy, eggs, and alcohol
• Neutral foods: natural fats, starches, and sugars
• Alkalizing foods: fruits, nuts, legumes, and vegetables

Proponents of the diet believe that eating large amounts of acidifying foods can cause your body’s pH to become more acidic, increasing your vulnerability to illness and disease.

For instance, many believe that your body steals alkaline calcium from your bones to buffer the acidifying effects of the foods you eat.

Some also believe that cancer grows only in acidic environments and that you can prevent or even cure it if you eat an alkaline diet.

Therefore, followers of this diet attempt to improve their health and reduce their risk of disease by limiting acidifying foods and favoring alkalizing ones instead.

SUMMARY

Certain people believe that alkalizing foods lower their body’s pH, thereby promoting health and preventing disease.

Whether a food has an acidic or alkaline effect on the body has little to do with that food’s pH before it is digested.

Instead, it depends on whether acidic or alkaline byproducts are created once it is digested and processed by your body.

One method of estimating which type of byproduct a food will produce is the “ash analysis” technique.

In this method, foods are burned in a laboratory to simulate digestion. The pH of their ash is used to classify the foods as either acid or alkaline. Ash analysis is the reason foods are sometimes said to produce acid or alkaline “ash” (4Trusted Source).

However, ash analysis is an imprecise estimation, so scientists now prefer to use a different formula that grades foods based on their potential renal acid load (PRAL).

The PRAL of a particular food is the amount of acid that is expected to reach the kidneys after the body metabolizes that food (5Trusted Source).

Typically, the kidneys keep the blood’s pH constant by getting rid of excess acid or alkali through the urine.

Acidic nutrients such as protein, phosphorus, and sulfur increase the amount of acid the kidneys must filter out. Meats and grains, which tend to contain these nutrients, are therefore given a positive PRAL score (5Trusted Source).

On the other hand, fruits and vegetables are high in alkaline nutrients such as potassium, calcium, and magnesium. These ultimately reduce the amount of acid that the kidneys will need to filter out and are thus given a negative PRAL score (5Trusted Source).

Like other fruits, lemon juice produces alkaline byproducts once it has been metabolized. Therefore, it has a negative PRAL score.

This is why some people consider lemon juice to be alkaline even though it has an acidic pH before it is digested.

SUMMARY

Once digested and metabolized, lemon juice produces alkaline byproducts, which make the urine more alkaline. This is why some people think of it as alkalizing, despite its acidic pH before it is digested.

Many proponents of the Alkaline Diet use pH test strips to check the alkalinity of their urine. They believe this helps them determine how alkaline their body truly is.

What they do not realize is that while lemon juice may make the pH of your urine more alkaline, it does not have the same effect on the pH of your blood.

According to research reviews published in 2013 and 2012, the foods you eat have a very limited effect on your blood pH (6Trusted Source, 7Trusted Source).

Some much older studies estimated that you’d need to eat the equivalent of 18 pounds (8 kg) of oranges — which have an alkalizing potential similar to that of lemons — all in one sitting to increase your blood pH by just 0.2 (8, 9Trusted Source).

Foods have such limited effects on the pH of your blood because your body needs to maintain pH levels from 7.35–7.45 for your cells to function properly (6Trusted Source).

If your blood pH values fall outside this range, you’re in a state called metabolic acidosis or metabolic alkalosis, which can be dangerous or even fatal if left untreated (10Trusted Source).

However, this rarely occurs, because your body is very good at preventing your blood pH values from falling outside the normal range. One of the ways it keeps the levels constant is by using your kidneys to filter out excess acids through your urine (10Trusted Source).

This is why your urine can become more acidic a couple of hours after you eat a large steak or less acidic after you follow a diet high in alkalizing foods (6Trusted Source, 7Trusted Source).

Yet while the acidity of your urine can vary as a result of the foods you eat, the pH of your blood remains constant. So even if drinking lemon juice results in more alkaline urine, it’s unlikely to have any effect on the pH of your blood.

SUMMARY

Lemon juice may have an alkalizing effect on your urine. However, contrary to the premise of the Alkaline Diet, it has very little influence on the pH of your blood.

Proponents of the Alkaline Diet seem to believe that the foods you eat can affect your health by influencing the pH of your blood. They generally claim that alkalizing foods prevent bone loss and can prevent or treat cancer.

However, as discussed above, this theory completely ignores the role your kidneys play in regulating the pH of your blood, among other methods your body uses to maintain pH (6Trusted Source, 10Trusted Source, 11Trusted Source).

In addition, contrary to popular belief, many large reviews have concluded that acidifying diets have no impact on calcium levels in the body (12Trusted Source, 13Trusted Source).

In fact, several studies actually link high protein diets, which are thought to be acid-forming, with healthier bones (14Trusted Source, 15Trusted Source, 16Trusted Source).

As for the effects some people think acidifying foods have on cancer, studies show there is no direct link between the amount of acidifying foods you eat and your risk of developing the disease (17Trusted Source, 18Trusted Source).

Nevertheless, an alkaline diet may offer some health benefits to certain individuals.

For instance, people with kidney disease usually need to restrict their protein intake. Consuming an alkaline diet may slightly decrease the need for this (7Trusted Source, 19Trusted Source).

It may also reduce the risk of kidney stones in those prone to developing them (20Trusted Source).

However, more research on these purported benefits is needed before strong conclusions can be made.

SUMMARY

Your body is designed to keep the pH of your blood within a narrow, healthy range. The foods you eat have very little effect on this pH.

Despite having very little alkalizing effect on the blood, regularly drinking lemon juice may promote several other health benefits.

For instance, lemon juice is high in vitamin C, a strong antioxidant that helps keep the immune system strong and prevents and fights disease (21Trusted Source).

One fluid ounce (30 ml) of lemon juice actually provides around 13% of your daily vitamin C requirement (22Trusted Source).

What’s more, drinking a vitamin C-rich beverage, such as lemon water, with meals may help increase your absorption of some minerals, including iron (23Trusted Source).

Lemon juice also contains small amounts of antioxidants that may help reduce the risk of heart disease by strengthening blood vessels, reducing inflammation, and preventing the accumulation of plaque (24Trusted Source).

In addition, some research suggests that regularly consuming lemon juice may help prevent the formation of certain types of kidney stones (25Trusted Source).

SUMMARY

Regularly consuming lemon juice may strengthen the immune system, increase mineral absorption, reduce risk factors of heart disease, and prevent certain types of kidney stones.

Lemon juice has an acidic pH before it is digested. However, once metabolized by the body, it produces alkaline byproducts.

These alkaline byproducts can make your urine more alkaline but have very little effect on the pH of your blood.

Therefore, any health benefits lemon juice may offer are unlikely to come from its purported alkalizing effect.

Detox water is water that has been infused with the flavors of fresh fruits, vegetables, or herbs. It’s sometimes referred to as fruit-infused water or fruit-flavored water.

You can make detox water at home in lots of different ways. You can use any combination of fruits, vegetables, and herbs that you like.

Because it’s made by infusing flavor, rather than juicing or blending, detox water contains very few calories. That makes it a popular drink for detox regimens like the “lemon detox” or “master cleanse.”

Detox water is also often recommended in weight loss plans, especially in place of high sugar drinks like soda and fruit juice.

SUMMARY

Detox water is made by infusing water with fruits, vegetables, or herbs. You can make your own at home using a variety of flavors.

Making detox water at home is very simple. All you need is water and a selection of fruits, vegetables, and herbs.

Simply chop your ingredients and add them to hot or cold water, depending on your preference. The more of an ingredient you use, the stronger the flavor will become.

If you’re making a cold drink, you can leave the detox water in the fridge for 1–12 hours to allow the flavors to infuse more deeply. Be sure to remove the ingredients after this time, though, so they don’t begin to decompose.

If you’re in a hurry, crushing or bruising your fruit and herbs before using them can help release the flavors more quickly.

Here are some popular detox water recipe combinations:

• cucumber and mint
• lemon and ginger
• blackberry and orange
• lemon and cayenne pepper
• watermelon and mint
• grapefruit and rosemary
• orange and lemon
• lemon and lime
• strawberry and basil
• apple and cinnamon

SUMMARY

To make detox water, add fruits, vegetables, and herbs to water and then let it stand. Crushing or bruising fruits and herbs can help release more of their flavors.

Detox water is said to have many health benefits, including:

• weight loss
• toxin removal or detox
• balancing body pH
• better digestive health
• boosting immune function
• improving mood
• increasing energy levels
• improving complexion

The exact properties of detox water will vary depending on the ingredients you use and the strength of the infusion.

But many of the health claims for detox water can be attributed to the water itself, rather than the ingredients it’s flavored with.

That’s because you don’t get that many nutrients from the ingredients in detox water, especially not compared to eating them in their whole form.

SUMMARY

Detox water has been claimed to help remove toxins, help with weight loss, balance your pH, and boost your immune system.

Below is a detailed look at the science behind detox water’s health claims. A few are valid, though exaggerated in some instances.

Helps with weight loss

Drinking water may help you lose weight, and this applies to detox water too. Water has been shown to temporarily raise your metabolic rate, so you burn more calories.

Studies have shown that drinking 17 ounces (half a liter) of water can increase your metabolic rate by up to 30% for about an hour (1Trusted Source, 2Trusted Source).

In fact, people who drink the recommended amount of water as part of a weight loss program tend to lose more weight than those who don’t (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).

One study found that overweight adults who drank 17 ounces (half a liter) of water before their meals lost 40% more weight than those who didn’t (7Trusted Source).

This can be partially explained by a rise in metabolism, but may also be due to the effect water has on your appetite. Drinking water has been linked to reduced hunger, so if you drink water before a meal, you may eat less (8Trusted Source, 9Trusted Source).

Improves digestive health

Hydration is important for digestive health and maintaining regular bowel movements. Chronic dehydration can cause constipation, which can make you feel bloated and sluggish (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source).

Drinking plenty of water may help food pass smoothly through your gut and prevent you from becoming constipated.

Improves mood and energy levels

Even mild dehydration can affect mood, concentration, and energy levels.

Studies have shown that dehydration levels of around 1% can significantly decrease mood, reduce concentration span, and cause headaches (15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source).

One study looked at adults who consumed less than 41 ounces (1.2 liters) of water per day. When they increased their water intake to 85 ounces (2.5 liters) per day, they were happier, had more energy, and felt calmer (19Trusted Source).

If you’re not drinking enough, increasing your water intake could improve your mood and give you more energy.

Boosts immune function

This is one claim about detox water that may be a little exaggerated.

It’s true that eating fruits and vegetables, and even fruit juices, can help support your immune system (20Trusted Source, 21Trusted Source).

In particular, vitamin C has been shown to benefit your immune system when consumed on a regular basis (22Trusted Source, 23Trusted Source, 24Trusted Source, 25Trusted Source).

However, the amount of these nutrients that you’d get from an infusion like detox water is likely to be minimal and highly variable.

Although it’s theoretically possible, it’s unlikely detox water has any meaningful effect on immune function.

SUMMARY

Drinking detox water could help you lose weight, have better digestive health, and make you happier. However, you’ll get all these benefits from drinking regular water too.

Many myths surround detox water.

Some are not supported by science, and others have been shown to be downright false.

Myth 1: It detoxifies your body

Detoxification is a popular claim for many diets, cleanses, and nutrition products like detox water.

Detox products often claim to facilitate health and well-being by eliminating toxins from the body and aiding weight loss.

However, both “toxins” and “detox” are vague terms. They don’t really define what is eliminated or how it happens.

Your body has well-designed detox pathways that eliminate toxins from the body. There’s currently no evidence that any product or diet speeds them up or makes them more efficient (26Trusted Source).

More details in this article: Detox Diets 101: Do These “Cleanses” Really Work?

Myth 2: It balances your pH

“Alkalizing” foods and drinks are a popular dietary trend at the moment.

They’re said to promote a more alkaline environment in the body. According to the acid-alkaline theory of disease, this will promote better health.

However, this theory isn’t supported by science. It’s impossible to alter the pH of your blood or cells through the foods you eat (27Trusted Source).

Myth 3: It improves your complexion

As with many other detox products, some people claim that detox water flushes toxins from your skin and improves its appearance.

However, there’s little evidence to back up these claims. Drinking water will improve your skin’s hydration if you’re dehydrated. However, it won’t change the appearance of your skin unless the dehydration is severe (28Trusted Source, 29Trusted Source).

There’s no evidence that detox water is more effective than plain water for this.

SUMMARY

Detox water won’t help you flush toxins from your body or make it more alkaline. There’s also no evidence that it improves complexion.

The idea that you can speed up and improve your body’s detox pathways by drinking detox water is unlikely.

That said, it’s still a healthy drink with a few health benefits. Nevertheless, you could probably get most of these benefits from drinking regular water.

However, people often find plain water boring.

If infusing your water with fruits and vegetables means that you drink the recommended amount of water each day and fewer sugary drinks, then it can only be a good thing.