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For some years now, alkaline water has been enjoying increasing popularity, especially among health-conscious people and professional athletes who are either following an overall alkaline diet or want to improve their fluid intake. Even well-known NBA stars such as Carmelo Anthony and LeBron James swear by alkaline water. Some professional basketball players reportedly have several cases of alkaline water delivered to their homes each month.
The pH value plays a major role in our general state of health. Many people eat a diet that mainly contains refined sugar, hydrogenated fats, too much salt, glucose-fructose syrup (high fructose corn syrup), chemical additives, pesticides and synthetic hormones and is highly industrially processed. Such a diet can lead to acidosis, i.e. hyperacidity of the blood, a precursor to many different diseases.
Some claim that alkaline water - or water with a high pH value - is the best water for our health. They then follow this claim with a list of the many benefits to our health ranging from weight loss to increased resistance to cancer. But does the water live up to its reputation or is it just a new scam to take money out of the pockets of health-conscious consumers? Let's take a closer look at the issue.
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Alkaline water has a higher pH value than normal water and a negative redox potential. Natural, alkaline spring water is best. The pH value is a measure of the acidity of a liquid. A lower pH value indicates that the substance is more acidic, a higher pH value that it is more basic (or alkaline). Too many hydrogen ions mean that there is less oxygen available to the cells, resulting in a higher acidity with a lower pH. Fewer hydrogen ions mean that more oxygen is available, making the solution more basic (alkaline). To date, no disease is known to survive in an alkaline environment.
With its higher pH value, alkaline ionized water is said to be more beneficial than normal tap water. Alkaline water usually has a pH value of around 8 or 9, while the pH value of water is around 7.0 or slightly lower. It is also claimed that alkaline water contains more of the essential minerals that the body needs to maintain its functions, such as calcium, potassium, sodium and magnesium.
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On average, your blood should have a pH value of 7.365 (on a scale of 0-14). This would correspond to a base-to-acid ratio of 60:40.
Alkaline compounds buffer acids in the blood with four main alkaline minerals - calcium, magnesium, sodium and potassium - which work together to maintain the body and all bodily functions.
Our body is constantly striving to maintain a slightly alkaline pH value in the blood. This means that it sometimes has to tap into certain body reserves - hard work for our body.
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Unfortunately, there is very little research available on the potential benefits of alkaline water. Furthermore, many manufacturers make completely exaggerated claims that have no basis in fact just to sell expensive products such as alkaline water filter systems, rather than providing consumers with scientifically sound health information.
Proponents of alkaline water argue that it offers a number of health benefits over acidic water. Alkaline water is said to stimulate metabolism, slow bone loss, reverse aging processes and improve the absorption of nutrients by neutralizing existing acidity in the blood that can lead to disease. They believe that mild acidosis cannot always be diagnosed with tests and that your body suffers the silent consequences.
Critics agree that alkaline water can offer health benefits. However, it is unclear whether these result from the higher pH values or the higher mineral content. So a warning to everyone: be suspicious of health claims that sound too good to be true. Also, remember that not all alkaline water and water ionization systems on offer are of high quality. Opt for trustworthy products that deliver what they promise.
However, it is not so easy to increase the pH value in the body or in the individual organs. Critics repeatedly point out that drinking alkaline water may not be the answer to your low pH, especially if the root cause is unknown. Furthermore, our bodies are not designed to be in a permanent alkaline state.
Remember the 60:40 base-to-acid ratio we mentioned earlier. Continuous consumption of alkaline water can disturb your body's sensitive pH value and have a detrimental effect on your health.
Nowadays, many different types of water are available in every supermarket. In the past, the choice was limited to normal drinking water, but today it ranges from alkaline water to structured water and mineral water.
Normal drinking water from the supermarket usually contains purified water, which consists of tap water that has been filtered through a process called reverse osmosis to remove impurities and microorganisms. This water contains only trace amounts of minerals, including calcium, magnesium, potassium and sodium. Purified water generally has an acidic or neutral pH of 7.0 or below.
In contrast, mineral water comes from a mineral spring and typically contains a variety of minerals such as salts and sulphur compounds. Mineral water is available both still and sparkling, depending on whether or not it contains added carbon dioxide gases. Like alkaline water, it can also contribute to our body's mineral supply, which can have a positive effect on our health.
Structured water is a type of water that has not been filtered or processed. This water is basically as it occurs in nature. Some people believe that it contains a higher amount of energy and is "optimally charged", which helps our cells to function more efficiently. Similar to alkaline water, it is said to have an optimal pH value and have a positive effect on energy levels, digestion, mood and other aspects of our health. However, even in this case, there is very little research available, so there is no firm evidence as to whether or how structured water can affect our health.
Some research suggests that alkaline water improves circulation, allowing blood to flow more easily through the body to carry oxygen and essential nutrients to the tissues. Researchers suspect that the water reduces the viscosity or thickness of the blood, allowing it to move more efficiently through the bloodstream.
These are the findings of a 2016 study published in the Journal of the International Society of Sports Nutrition. As part of the study, 100 healthy adults drank either normal or alkaline water to compensate for their fluid loss after a strenuous training session. Interestingly, the blood thickness of the subjects who drank alkaline water decreased by 6.3 percent. In the control group, the researchers recorded a decrease in viscosity of only 3.36 percent.
Acid reflux, also known as GERD, is a condition in which stomach acid flows back into the esophagus, causing symptoms such as belching, bloating and nausea. Pepsin is an enzyme responsible for breaking down proteins. It plays a key role in acid reflux and can trigger the symptoms.
Alkaline water can have a positive effect on the neutralization of pepsin and thus reduce symptoms. An in-vitro study by the Voice Institute of New York showed that alkaline drinking water with a pH value of 8.8 could help to deactivate pepsin. The results of the study suggest a therapeutic benefit for people suffering from acid reflux.
However, you must bear in mind that blocking pepsin only temporarily masks the actual underlying problem, similar to antacids (stomach acid medication). Alkaline water can therefore help to alleviate the symptoms of acid reflux, but does not combat its cause.
It is crucial for our general state of health and well-being that we supply our body with sufficient fluids at all times. Sufficient water regulates our body temperature, helps to transport nutrients and to removal of waste products.
Researchers suspect that alkaline water has a better effect on hydration levels than conventional drinking water. A study published in the "Journal of the International Society of Sports Medicine" found that the consumption of alkaline water over a period of two weeks not only increased the pH value of blood and urine, but also improved the body's hydration status in contrast to normal water.
A constantly high blood sugar level can have a negative effect on your health and can lead to increased thirst, headaches and tiredness and even more serious, long-term consequences such as impaired vision and nerve damage.
Research results are also very limited in this case. However, some preliminary studies show that alkaline water can help to balance blood sugar levels and maintain normal blood sugar levels. This has a beneficial effect on your health. A six-month study from China showed that alkaline water significantly lowered blood glucose levels to normal in subjects. Scientists from the Department of Obesity Management at Dongduk Women's University's Graduate School of Obesity Science conducted an animal experiment and published their findings in the journal "Life Sciences". They report that alkaline water can have anti-diabetic effects and reduce blood sugar levels and glucose tolerance in mice.
A diet with a high acid content promotes the breakdown of bone mass, as more calcium is excreted in the urine. An alkaline diet, on the other hand, can prevent bone resorption and thus contribute to bone health.
Some studies suggest that alkaline water can help keep bones strong by influencing certain hormones that control bone metabolism. For example, a study of 30 women by the Center of Bone Diseases at Lausanne University Hospital in Switzerland showed that drinking alkaline water reduced levels of parathyroid hormone, which causes bones to release calcium into the blood. In addition, drinking the water lowered a biomarker that indicates changes in bone turnover.
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Although some promising studies have found positive effects of alkaline water on health, most of them are small studies with significant limitations. It is therefore not possible to make general statements about the health benefits of alkaline water.
As with almost everything in life, it's all about the dose. A healthy, nutrient-rich diet with plenty of whole foods and fresh fruit and vegetables is still the best way to keep the body's pH level in balance and stay healthy. Ultimately, alkaline water cannot replace the many essential nutrients our body needs from food.
In addition, drinking too much alkaline water and alkaline food over a long period of time can lead to alkalosis and unbalance the body. This can lead to serious health problems and inhibit the production of pepsin. This impairs the stomach's ability to break down food and proteins.
Simply eat more fresh fruit and vegetables such as apples, lemons, limes, leafy vegetables and carrots. This will keep your pH level in balance and make an important contribution to your health at the same time.
If you also want to consume alkaline water in moderation, this is absolutely fine. But before you start looking for the best alkaline water types or buy an expensive alkaline water ionizer, try preparing your own alkaline water using simple methods. You can find many instructions on the internet. Usually you add baking soda (alkaline powder) or lemon to your water.
However, remember to only drink alkaline water as part of a balanced diet and a healthy and active lifestyle. This way you will reap the full benefits for your health.
Too much alkaline water upsets the pH balance in the body and can cause serious health problems, such as alkalosis. This can lead to side effects such as nausea, vomiting, tremors and confusion.
Regular consumption of alkaline water can reduce the activity of pepsin in the stomach. As a result, proteins can no longer be broken down effectively. It also disrupts the natural acidity of stomach acid, which is necessary to kill harmful bacteria and pathogens and prevent disease.
If you decide to drink alkaline water, please do so only in moderation and as part of a healthy, balanced diet and regular exercise. This will keep your body healthy.
Sources (in English):
Shirahata, S., Kabayama, S., Nakano, M., Miura, T., Kusumoto, K., Gotoh, M. et al. (1997, May). Electrolyzed-reduced water scavenges active oxygen species and protects DNA from oxidative damage. Biochemical and Biopysical Research Communications, 234(1):269-74, doi: 10.1006/bbrc.1997.6622
Buclin, T., Cosma, M., Appenzeller, M., Jacquet, A. F., Décosterd, L. A., Biollaz, J. et al. (2001). Diet acids and alkalis influence calcium retention in bone. Osteoporosis International, 12(6):493-9, doi: 10.1007/s001980170095
Wynn, E., Krieg, M. A., Aeschlimann, J. M. & Burckhardt, P. (2009, January). Alkaline mineral water lowers bone resorption even in calcium sufficiency: alkaline mineral water and bone metabolism. Bone, 44(1):120-4, doi: 10.1016/j.bone.2008.09.007
Kim, M. J. & Kim, H. K. (2006, November). Anti-diabetic effects of electrolyzed reduced water in streptozotocin-induced and genetic diabetic mice. Life Sciences, 79(24):2288-92, doi: 10.1016/j.lfs.2006.07.027
Marktl, W. (2009). Health-related effects of natural mineral waters. Wiener klinische Wochenschrift, 121(17-18):544-50, doi: 10.1007/s00508-009-1244-1
Wright, K. F. (2015, June). Is Your Drinking Water Acidic? A Comparison of the Varied pH of Popular Bottled Waters. Journal of Dental Hygiene, 89 Suppl 2:6-12
Heil, D. P. (2010, September). Acid-base balance and hydration status following consumption of mineral-based alkaline bottled water. Journal of the International Society of Sports Nutrition, 7:29, doi: 10.1186/1550-2783-7-29
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