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Drinking baking soda and water is currently taking social media by storm, with people claiming it has health benefits.
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Baking soda mixed with water is being used to help with acid reflux and boost athletic performance.
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Experts explain the benefits and risks of drinking baking soda with water.
In the age of social media, health hacks and claims are all over the internet. You may have heard of Oatzempic for weight loss, fluffy coke, and even cortisol face. Now, people are drinking baking soda and water to reap its alleged health benefits. But how much baking soda is safe to drink daily—if at all?
Meet the Experts: Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet; Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.
Baking soda is a mainstay in most kitchens, especially if you have a baker in your home. While the essential ingredient is great for making fluffy cakes, muffins, and cookies, it may not be appropriate for medicinal and fitness purposes. Ahead, our nutrition experts explain why someone may drink baking soda and water together, what exactly baking soda is, whether or not the claims of its benefits are valid, and how much is safe to consume.
What exactly is baking soda?
Baking soda or sodium bicarbonate, is commonly used in baking to help breads and other baked goods rise, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “Its chemical structure makes it naturally alkaline and it becomes activated when mixed with an acid in a liquid.” When mixed with an acid, it changes the pH level, adds Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet.
Are there benefits of drinking baking soda and water?
One reason people drink baking soda and water is to help relieve the symptoms of gastric reflux, says Prest. “Because it is naturally alkaline, it can help lower the stomach acid’s pH.”
Gans adds that drinking baking soda may also decrease the progression of kidney disease. Individuals with later-stage kidney disease, under the guidance of a medical professional, may use baking soda and water to reduce acid buildup in the body, Prest says.
Baking soda and water have also been used to improve physical performance in sports, says Prest, “since it can potentially neutralize lactic acid buildup.” But more research is needed for a definitive answer.
What are the risks of drinking baking soda and water?
Though some report its benefits, there are some major safety risks when mixing baking soda and water.
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Metabolic alkalosis: Too much baking soda may put you at risk for metabolic alkalosis, which means the pH of your blood is too high or more alkaline, Prest notes. Alkalosis can reduce blood flow to the brain, damage the heart, decrease the flow of oxygen to bodily tissues, and cause mental confusion, Gans explains. Prest adds that this can also cause “serious medical issues like heart arrhythmias and decreased heart contractions.”
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Vomiting
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Diarrhea
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Dehydration
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Seizures
How much baking soda is safe to consume?
There is no general recommendation for how much baking soda is OK, says Prest. With that said, “some recommendations say no more than 1/4 to 1/2 of a teaspoon per serving and limit to 3 teaspoons per day.” Gans notes that for non-pregnant individuals, typically a 1/2 teaspoon per day mixed with water is considered safe for indigestion. But you may be consuming baking soda in meals and foods, so keep this in mind when tallying up your total for the day.
It’s important to note that 1 teaspoon contains about 1200 mg of sodium, which is not recommended for people with heart disease or high blood pressure, Prest points out.
The bottom line
While there may be anecdotal evidence for acid reflux symptom improvement or performance enhancements, there is a lack of clinical studies that support long-term supplementation of baking soda and water, says Prest. Additionally, if you are on any medication for a medical issue, definitely speak to your doctor before consuming, Gans advises.
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