Natural Alkaline Drinks

Alkaline beverages are enjoying their moment in the wellness spotlight. Staying hydrated is important for overall health, but does drinking alkaline water or other drinks that are naturally alkaline offer benefits compared with plain water or acidic drinks? Proponents claim these drinks can balance your body’s pH, slow down aging, or even prevent disease.

Here’s what the evidence says about alkaline drinks and whether or not they merit a spot in your daily wellness routine.

What Does It Mean to Be Alkaline?

• A pH below 7 is acidic.
• A pH of 7 is neutral.
• A pH above 7 is basic (or alkaline).

“Pure water has a neutral pH of 7, but drinking water (tap, filtered, or spring) varies between 6.5 and 8.5 because of minerals and carbon dioxide absorption,” says Kate Donelan, RD, at Stanford Health Care in California.

Natural alkaline drinks have a higher pH owing to minerals like calcium, magnesium, and bicarbonate, which neutralize acid, says Donelan. “Naturally acidic drinks like coffee, black tea, citrus juice, vinegar drinks, and soda have lower pH due to natural acids like citric acid, phosphoric acid, or tannins,” she says.

Alkaline Drinks

Some drinks are naturally alkaline because they contain minerals such as calcium, magnesium, and potassium. Here are some of the most common ones, along with their pH range and health considerations.

Natural Spring Water

Caution: Not all bottled waters labeled "alkaline" are naturally alkaline. Many are artificially ionized.

Green Juices

Almond Milk

Coconut Water

While technically slightly acidic, coconut water is often considered alkaline-forming after digestion, says Donelan. It’s also naturally hydrating and rich in electrolytes like potassium.

Caution: Some commercial brands add sugar or flavoring, which can reduce health benefits.

Herbal Teas

Caution: When consumed in moderation, herbal teas have few risks. If you take any medications, talk with your doctor before adding these teas to your wellness routine.

Can What We Eat Change Body pH?

What Are the Benefits of Alkaline Drinks?

Claims have been made that alkaline drinks can do anything from boost energy to fight cancer. But the evidence that these drinks offer more than hydration is limited.

Hydration and Electrolyte Support

Drinking water — whether alkaline or not — supports hydration, which is crucial for every system in your body. Some naturally alkaline drinks, like coconut water and green juices, contain the electrolytes potassium and magnesium, which regulate nerve and muscle function. That’s a real benefit, but it’s not unique to alkaline drinks.

There are actually some risks associated with alkaline water, says O’Brien. “It is important to keep in mind that alkaline water is not a cure-all, and potential risks include hyperkalemia or high potassium levels, which can be risky for those with kidney disease,” she says.

Nutrient Density

Green juice or almond milk can be good sources of vitamins, minerals, and antioxidants. These nutrients contribute to overall health, but again, the benefit comes from the nutrients, not the pH, says O’Brien.

Reflux Relief (Possibly)

“There are some small studies that suggest alkaline water may inactivate pepsin, the stomach enzyme that causes acid reflux and heartburn, potentially reducing symptoms,” says Donelan. While there’s not enough evidence to definitely say that alkaline water helps reflux, it “could be one lifestyle change, among many, that people utilize to reduce acid reflux,” she says.

Cancer Prevention or Treatment Claims

Some alkaline diet proponents claim that an alkaline environment in the body prevents cancer.

“The idea here is based on the kernel of truth that cancer cells thrive in acidic environments. The theory goes that if you can increase your body's alkalinity, you can reduce cancer cell growth,” says Donelan.

But this mixes up the order of operations. “The body isn’t acidic, [thereby] causing cancer cell development. The cancer cells develop and then create their own acidic microenvironment through their unique metabolism, known as the Warburg effect, which allows them to grow and thrive,” she says.

The bottom line is that you can’t alkalinize your tissues or blood via diet. “They are held to a strict homeostasis compatible for life. If you were able to easily acidify or alkalize your tissues or blood, it would be fatal,” says Donelan.

Bone Health Claims

The Takeaway

• Naturally alkaline drinks like green vegetable juice, almond milk, and herbal teas may offer nutritional benefits, but most benefits don’t come from the pH.
• Your body regulates its pH level on its own, and alkaline beverages will not change your blood pH or make your body less acidic.
• Some alkaline drinks may support hydration or provide important vitamins and minerals, but health claims like cancer prevention are not backed by evidence.
• If you enjoy these drinks and they help you stay hydrated, there are few risks, but don’t expect them to transform your health.