Is Baking Soda Water Worth the Hype?

The trend of drinking baking soda water has gained traction on TikTok, with claims that it offers various health benefits. This trend involves dissolving baking soda (sodium bicarbonate) in water and consuming it, purportedly to improve health outcomes. Here’s a detailed look at the six primary claims associated with this trend and what doctors should know.

1. Improving Exercise Performance

• Claim: Baking soda can enhance exercise endurance and performance.
• Explanation: Some evidence suggests that sodium bicarbonate might help delay fatigue during high-intensity activities by neutralizing acid buildup in muscles. However, this effect varies from person to person, and overconsumption can cause gastrointestinal (GI) distress.

2. Reducing Indigestion

• Claim: Baking soda can alleviate indigestion or heartburn.
• Explanation: Sodium bicarbonate can temporarily neutralize stomach acid, providing short-term relief from acid reflux. However, it’s a temporary fix and not a long-term solution. Overuse could increase the pH of the stomach and hinder nutrient absorption, leading to further complications.

3. Assisting with Weight Loss

• Claim: Baking soda can promote weight loss.
• Explanation: There is no scientific evidence to support the claim that baking soda aids in weight loss. Some suggest that it might reduce appetite due to the discomfort it can cause in large amounts, but this approach is unsafe and unsustainable for long-term weight management.

4. Slowing the Progression of Chronic Kidney Disease

• Claim: Baking soda can slow down chronic kidney disease (CKD) progression.
• Explanation: Some research indicates that sodium bicarbonate might help manage acidosis in CKD patients. However, this should only be done under medical supervision, as improper use can lead to serious health risks. Patients without CKD do not need to consume baking soda for kidney health.

5. Reducing Cancer Risk

• Claim: Baking soda can lower the risk of cancer by creating a less acidic environment in the body.
• Explanation: The idea that alkalizing the body can prevent or treat cancer stems from studies on animals, not humans. Tumors thrive in acidic environments, but there’s no reliable evidence that drinking baking soda can effectively alter body pH to a degree that would impact cancer cells.

6. Lowering Inflammation

• Claim: Baking soda can reduce inflammation.
• Explanation: Some studies suggest baking soda might have anti-inflammatory effects, but the evidence is weak and not sufficient to recommend its use for this purpose. Alkaline foods like fruits and vegetables are a safer and more effective way to reduce inflammation.

Risks of Baking Soda Water

While baking soda has legitimate uses, consuming it in large quantities, as promoted by this trend, can lead to serious health risks. These include:

• GI Distress: Bloating, cramping, and vomiting can occur with excessive intake.
• Electrolyte Imbalance: High sodium levels from baking soda can disrupt electrolyte balance.
• Hypertension: Sodium bicarbonate is high in sodium (1 teaspoon contains more than 1,200 milligrams), which can exacerbate high blood pressure.
• Nutrient Absorption Issues: Frequent use may alter stomach acidity, impairing the absorption of essential nutrients.

The Final Verdict

This trend has too many potential dangers to confidently recommend it. Instead, steer your patients toward evidence-based practices, like reducing added sugars and increasing fiber from fruits, vegetables and beans. Always remind them: social media trends may sound enticing, but real health improvements come from a consistent, balanced diet.