"On any given day, you’re sure to find the usual suspects of my trusty pantry staples: pasta, cans of beans, and rolled oats. But I’d be remiss if I didn’t mention the unassuming yellow box that’s often forgotten in the back of my fridge, pulling double duty: baking soda. But it doesn’t just absorb unpleasant refrigerator odors or serve as the leavening agent in my foolproof chocolate chip cookie recipe. The old school and budget-friendly product (it costs less than Two Buck Chuck, at least pre-inflation) is the jack of all trades of grocery items that’s been found to support everything from reducing chronic inflammation to easing digestion when mixed with a glass of water. Ahead, with the help of Dr. Mark Hyman, MD, a family physician and co-founder and chief medical officer of Function Health, we dive into the science-backed health benefits of drinking baking soda water.
Dr. Mark Hyman, MD
Dr. Hyman is a practicing family physician, co-founder and chief medical officer of Function Health, host of leading health podcast The Dr. Hyman Show, and a fifteen-time New York Times best-selling author.
What Does Baking Soda Water Taste Like?
Let’s be honest—knocking back a glass of baking soda and water isn’t exactly the kind of tonic you’d crave. It has a bitter and salty flavor, almost soapy (I know, I’m not helping its case). But because it generally has more of a neutralizing taste, it’s often used in recipes containing acidic components to balance them out. So when taken in small doses, the possible advantages of drinking baking soda water (keep reading for what those are) may outweigh its off-putting nature. If you can’t drink the alkaline beverage in its purest form, you can try adding Himalayan sea salt and a squeeze of lemon to help make it more appetizing.
What Are the Potential Health Benefits of Baking Soda Water?
It may reduce chronic inflammation
While inflammation has a bad rap, not all inflammation is bad (it’s the natural way the body reacts to foreign invaders). But chronic inflammation (read: elevated inflammatory levels for extended periods of time) deserves the infamy—it’s the invisible culprit of many health woes that you want to avoid. “Chronic inflammation is at the root of many diseases, from autoimmune conditions to heart disease,” said Dr. Hyman. However, consuming baking soda could help create an anti-inflammatory environment in the body. “Research suggests that baking soda may help by shifting immune cell function, promoting an anti-inflammatory response in the body,” Dr. Hyman explains.
A 2018 study that involved animals and humans drinking baking soda mixed with water suggested that regular consumption of it could be a “practical and/or cost-effective and relatively safe method” to activate anti-inflammatory pathways and treat inflammatory diseases. The baking soda caused immune cells called macrophages to change their inflammation-causing attack signals to a calming message that actually lowered inflammation.
How to try it: In the study, scientists started with a 1/8 teaspoon of baking soda mixed in 20 ounces of water taken a few times a week, gradually increasing it to 1/4 teaspoon of baking soda.
It may aid digestion and relieve heartburn
Your FYP may be feeding you olive oil shots, stewed apples, and the “internal shower” concoction, all promising digestive benefits—but baking soda water has some solid research backing its benefits. “If you struggle with acid reflux or indigestion, baking soda can offer quick relief by neutralizing stomach acid and reducing discomfort,” Dr. Hyman said.
In a study in the Journal of the National Medical Association, the natural antacid was found to combat a range of stomach discomforts, like indigestion, heartburn, bloating, gas, and acid reflux. But what goes on behind the scenes? When you eat, the food is mixed with acidic gastric juice in the stomach, which breaks it down into smaller pieces. With the help of baking soda (AKA sodium bicarbonate, the main ingredient in Alka-Seltzer) and its neutralizing properties, the pH balance in your digestive system can be restored, promoting optimal digestion and minimizing acid reflux. So long, sour stomach.
How to try it: Dr. Hyman said dissolving ½ teaspoon of baking soda in a glass of water can neutralize stomach acid and provide rapid relief. Consider drinking it after eating since the stomach acid needs to digest food first.
It may improve kidney health
The two organs that resemble the eponymous beans play an essential role in keeping your body functioning properly, such as ridding it of waste and maintaining its pH levels (a balance of acid to alkaline). The pH balance of your bodily fluids and organs can affect your digestion, hormones, metabolism, and overall body function. If the body’s pH gets too high or low, it cannot function correctly, making it difficult for it to function as it should. Enter: baking soda. “Baking soda helps neutralize acidity in the blood, which is particularly beneficial for those with kidney disease,” Dr. Hyman said. “Studies show it can slow the decline of kidney function and support overall renal health.”
Researchers in a 2024 study in the American Journal of Medicine concluded that consuming two daily doses of baking soda (in the form of four or five 650-milligram tablets) was linked with slowing kidney disease progression over five years in comparison to receiving only standard medical care. In people with chronic kidney disease, the organs don’t function well enough to get rid of the proper amount of acid each day, resulting in more acidic blood. Supplementing with baking soda can help offset the acid load, giving the kidneys less acid to get rid of.
How to try it: According to Dr. Hyman, a small daily dose dissolved in water may help balance acidity and support overall health. However, if you have kidney disease or other medical conditions, he advised consulting your doctor before adding it to your regimen.
It may enhance athletic performance
Step aside, pre-workout. Baking soda is coming for you. When it comes to what consuming baking soda could improve, exercise endurance is one of the perks most backed up by research, dating to the 1980s. During exercise, muscles produce lactic acid, which can lead to fatigue and soreness. Dr. Hyman pointed out that baking soda acts as a buffer, helping to reduce acidity in and around the working muscles and improve endurance, and many athletes use it as a natural performance enhancer.
Based on a 2021 study in the Journal of the International Society of Sports Nutrition, ingesting baking soda one to three hours before exercise improves performance of high-intensity activities, such as cycling, running, rowing, boxing, and karate. And combining it with creatine may produce even greater results (who else is sold?). What’s more, in a European Journal of Applied Physiology study, participants who consumed baking soda an hour before engaging in strength training were able to do more reps with less muscle fatigue than the placebo group.
How to try it: Dr. Hyman shared that some athletes take baking soda before intense workouts, often around ¼ to ½ a teaspoon mixed in water, but to be mindful of potential digestive discomfort if taken in high amounts.
Are There Any Downsides of Drinking Baking Soda Water?
Everything in moderation, as they say, and drinking baking soda water is no exception. Although there’s evidence to back up the health benefits of it and it’s safe to drink for most people, overuse of the ingredient can have the opposite effect over time. The most common side effects associated with baking soda supplementation include nausea, vomiting, bloating, and abdominal pain. However, The International Society of Sports Nutrition (ISSN) states that it’s possible to lower the risks of the adverse effects by adjusting the amount and timing it’s consumed, as well as taking it with a high-carbohydrate meal.
TL;DR: There’s no universal dosage recommendation, so err on the side of caution with your use of baking soda water and discuss it with your doctor before making it a part of your wellness stacking routine.
Please consult a doctor before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Feature graphic images credited to: Dupe | Alexandra Vandooren, Unsplash, Getty Images, Dupe, Caroline Taborda, Dupe, Auzenir Monteiro, Dupe, Olivia Havener, Unsplash, Angela Roma