Baking soda, which you probably have in your kitchen, is good for more than just cooking. When you mix it with water, it turns into a little health powerhouse.
It can help with digestion and balance your pH levels, making it a great addition to your wellness routine.
Health fans and researchers have been singing its praises for a while now. Because it can neutralize stomach acid and even boost your physical performance, baking soda water is getting the spotlight as an affordable, natural way to improve your health.
So, why not give this simple remedy a try? Adding it to your daily routine could bring some fantastic health benefits.
Baking Soda Water Nutritional Facts
Nutritional Profile of Baking Soda Water (per 2.3 g or ½ teaspoon)
- Calories: 0 – Calorie-free.
- Carbohydrates: 0 grams – No carbs.
- Fat: 0 grams – Fat-free.
- Protein: 0 grams – No protein.
- Sodium: 630 mg – High sodium content.
- Ash: 0.85 grams – Provides essential minerals.
Though lacking in calories, carbs, fat, and protein, baking soda water delivers significant sodium and ash, contributing to its mineral benefits.
9 Health Benefits of Baking Soda Water
Sodium bicarbonate, commonly known as baking soda, is a versatile compound with numerous health benefits, particularly when combined with water. Here are the primary advantages associated with consuming baking soda water:
1. Support Digestion
Drinking baking soda water may aid digestion by creating a less acidic environment in the gastrointestinal tract. Bicarbonate-rich water helps neutralize excess acids in the stomach.
This balance in pH levels can relieve heartburn similar to other reflux remedies. It’s crucial to consume it under a healthcare provider’s guidance to avoid disrupting natural digestive processes. Overuse can lead to health concerns.
2. Support Hydration Efforts
Drinking baking soda water can boost hydration levels more effectively than plain water. It contains a significant amount of sodium, which replenishes electrolytes lost through sweat or dehydration.
Enhanced with sodium bicarbonate, it improves water absorption in the digestive system, aiding overall hydration.
A study with 19 participants showed that this beverage increased water retention and plasma volume. Athletes and those in hot climates might find it beneficial for staying hydrated. It’s important to consume it moderately and consult a healthcare provider.
3. Improve Muscle Endurance
Drinking baking soda water can enhance muscle endurance. The International Society of Sports Nutrition (ISSN) finds sodium bicarbonate intake of 0.2-0.5 grams per kilogram of body weight boosts performance in activities like high-intensity cycling, running, and swimming.
A meta-analysis of 13 clinical studies supports this, showing that while muscle strength isn’t affected, endurance sees improvement. This buffering effect against lactic acid buildup may explain its benefits during intense training.
4. Improve Oral Health
Baking soda, found in prominent toothpaste brands, can enhance oral health. Incorporating baking soda into daily routines neutralizes mouth acidity.
This control helps reduce plaque and gingivitis development. Unlike regular brushing and flossing, baking soda water requires careful use to prevent enamel erosion. Studies link sodium bicarbonate to these oral health benefits but call for cautious intake.
5. Improve Certain Cancer Treatments
Cancer ranks as the second leading cause of death in the United States. It’s often treated with chemotherapy, which targets the rapid growth of cancer cells.
Recent studies suggest that baking soda may enhance the effectiveness of chemotherapy by making tumor environments less acidic.
Although these findings come from animal and test-tube studies, further human research is crucial. Those undergoing cancer treatment should consult their doctor before adding baking soda to their regimen.
6. Progression of Chronic Kidney Disease
People with chronic kidney disease (CKD) gradually lose kidney function. Their kidneys are crucial for removing waste and water from their blood, balancing minerals like potassium, sodium, and calcium.
Although further research is essential, certain studies indicate sodium bicarbonate supplements might enhance kidney function and slow CKD progression.
Examples of these studies (sources 38, 39, 40) support this claim. Consulting a doctor before using baking soda for kidney issues remains important.
7. Relieve Itchy Skin and Sunburns
Baking soda bath, recommended for soothing itchy skin from bug bites or bee stings, is convenient and effective. It also alleviates itching caused by sunburns.
Mixing baking soda with other ingredients like cornstarch and oatmeal can enhance this effect. Add 1–2 cups (220–440 grams) of baking soda to a lukewarm bath, soaking the affected area thoroughly.
For targeted areas, create a paste with baking soda and water, and apply a thick layer to the skin.
8. Improve Exercise Performance
Baking soda is popular among athletes for enhancing exercise performance. Some studies show it helps perform longer at peak intensity during high-intensity training and sprinting.
Muscle cells produce lactic acid, causing a burning sensation and muscle fatigue. Baking soda delays fatigue by maintaining a higher pH level.
Cyclists taking baking soda exercised 4.5 minutes longer on average. Effective doses are around 0.13 grams per pound (0.3 grams per kg) of body weight. Another study suggests a dose of 135 mg per pound (297 mg per kg) one to two hours before exercising.
9. Help Treat Heartburn
Heartburn often stems from stomach acid moving into the esophagus. Baking soda can alleviate this discomfort.
Dissolving 1 teaspoon of baking soda in a glass of cold water creates a neutralizing mixture. Drinking it slowly can reduce the burning sensation in the upper stomach and throat.
This simple remedy offers a quick, natural solution for those experiencing acid reflux after large meals, carbonated drinks, greasy foods, or spicy dishes.
Risks of Drinking Baking Soda Water
Drinking baking soda water can provide temporary relief for certain ailments, but it also carries several risks that should be carefully considered. Here are the primary concerns associated with its consumption:
Poisoning and Overdose
Consuming too much baking soda water can lead to serious health issues. Symptoms of overdose include nausea, vomiting, and muscle spasms.
Individuals may also experience severe headaches or slowed breathing. If the intake exceeds safe levels, it can result in metabolic alkalosis, a condition that needs immediate medical attention.
Gastrointestinal Issues
Baking soda water may cause gastrointestinal discomfort in some individuals. Drinking it can lead to stomach cramps, bloating, and increased gas.
Excessive consumption disrupts the natural acidity of the stomach, causing digestive problems and possibly leading to diarrhea.
Electrolyte Imbalance
The high sodium content in baking soda can impact electrolyte balance. Excess intake may cause an increase in sodium levels, leading to hypernatremia. This condition presents with symptoms such as confusion, irritability, and muscle weakness. In extreme cases, it can result in seizures or coma.
Interference with Medications
Baking soda water can interfere with certain medications. It impacts the absorption and effectiveness of drugs like antibiotics and antifungals.
People taking aspirin, diuretics, or heart medications may need to be cautious. Always consult a healthcare provider before combining it with other treatments.
Special Populations at Risk
Certain groups should avoid baking soda water. Pregnant women, children, and individuals with hypertension or kidney disease face higher risks. These populations are more susceptible to the adverse effects and should seek medical advice before use.
Tips for Consuming Baking Soda Water
Following these tips can ensure safe and effective consumption of baking soda water while maximizing its health benefits.
- Recommended Dosage: Mix 1/2 teaspoon of baking soda in 4 ounces of water. Limit intake to once a day to prevent adverse effects.
- Duration of Use: Drink baking soda water for up to two weeks. Consult a healthcare provider to continue beyond this period.
- Timing of Consumption: Consume baking soda water in the morning on an empty stomach. This optimizes absorption and effectiveness.
- Mixing Instructions: Stir the baking soda thoroughly in water until fully dissolved. Use room temperature water for best results.
- Avoid Rapid Consumption: Sip baking soda water slowly. Rapid intake can lead to discomfort and gas.
Frequently Asked Questions
Can baking soda water improve athletic performance?
Yes, the sodium content in baking soda water helps replenish lost electrolytes, enhance hydration, and improve muscle endurance, particularly beneficial for athletes.
How much baking soda should I use in water?
The recommended dosage is 1/2 teaspoon of baking soda mixed in 4 ounces of water, limited to once a day. Consult a healthcare provider for use beyond two weeks.
Is it safe to drink baking soda water daily?
It’s safe to consume in moderation. However, daily use beyond the recommended amount and duration should only be done under medical supervision to avoid adverse effects.
Can baking soda water cause an electrolyte imbalance?
Yes, due to its high sodium content, excessive consumption of baking soda water can lead to an electrolyte imbalance, potentially causing hypernatremia.
Conclusion
Baking soda water offers a multitude of health benefits, from aiding digestion and balancing pH levels to enhancing physical performance and overall well-being.
Its natural and cost-effective properties make it an appealing remedy for various health concerns. However, it’s crucial to use it responsibly, under the guidance of a healthcare provider, to avoid potential risks and side effects.
By incorporating baking soda water into their daily routines with caution, individuals can harness its benefits for improved health and vitality.
When used appropriately, it can serve as a powerful tool in maintaining internal balance and supporting bodily functions. Always consult with a healthcare professional before starting any new health regimen.
Andrea Silvey is a dedicated healthcare professional committed to creating and performing programs that enhance the lives of her clients one heart at a time. With a personalized approach, Andrea focuses on holistic health and well-being, ensuring each client receives tailored care and support.
Her innovative programs address physical, emotional, and mental health, fostering a nurturing environment where clients can thrive and achieve their health goals.