Is One Type of Water Healthier Than Others?
Alkaline Water: hype vs. Health Benefits
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While the market for “enhanced” beverages continues to grow, the scientific consensus on the benefits of alkaline water remains largely unconvinced. Experts suggest that for most individuals, plain water is the most effective and essential fluid for hydration and overall health.
Understanding Electrolytes and pH balance
Electrolytes, such as sodium and potassium chloride, are crucial for regulating bodily functions, including muscle and heart activity, and kidney function. Our bodies maintain a delicate balance of these electrolytes, both inside and outside our cells.
“The electrolyte concentrations inside our cells, and also in the fluids that are outside our cells, like the blood for example, are very tightly controlled and regulated,” explains Dr. Fielding, a researcher specializing in aging populations. “That’s because they have an impact on how our muscles function, how our kidneys work, and how our hearts sort of beat 72 times every minute. So, increasing the electrolyte concentrations by consuming a beverage is not going to influence the overall electrolyte concentrations in our bodies.”
The Body’s Natural pH Regulation
Our bodies possess sophisticated mechanisms to maintain a stable pH. Bicarbonate is naturally produced within the body,and our kidneys play a vital role in excreting excess acid.
“When we’re young, our kidneys are functional enough to make needed adjustments to get us pH balanced, by dumping extra hydrogen ions,” states Bess Dawson-Hughes, a senior scientist at the HNRCA and professor of medicine at Tufts University School of Medicine. “When we age, our kidneys decline in that capacity. If the kidney can’t get rid of excess acid, guess what happens next? Bone is resorbed or lost as bone is, in essence, an alkali reservoir.”
Alkaline Water: What the Science Says
Alkaline water, typically with a pH of 8 or higher, is often marketed with claims of neutralizing acidity in the body and offering various health benefits. However, scientific evidence supporting these claims is limited.
No Proven Benefits for the General Population
“We don’t have direct evidence that shows a benefit from alkaline water interventions compared with non-alkaline water interventions,” Dawson-Hughes notes. For younger, healthy individuals, the body’s natural regulatory systems are highly efficient, making the consumption of alkaline water unlikely to provide any discernible advantage.
Potential Considerations for Older Adults
While not a universal panacea, Dawson-Hughes suggests a potential, albeit indirect, benefit for older adults who may have diets high in acid-producing foods like proteins and grains. The sulfur in these foods is metabolized into acid, and as kidney function declines with age, the body’s ability to neutralize this acid can be compromised.
“It woudl be logical if, as an older person, you have an acid-producing diet and it’s costing you bone and muscle that you might do well to get alkali any way you could get it,” she posits. This highlights the importance of a balanced diet rich in fruits and vegetables,which are alkali-producing,to support pH balance,especially as we age.
Hydration: The unsung Hero
Regardless of water type, maintaining adequate hydration is paramount for everyone.For individuals who may struggle with fluid intake due to memory issues,incontinence,or other urinary dysfunctions,enhanced beverages might serve as a reminder to drink.
“For caregivers and providers, it’s crucial to remind the aging population that staying hydrated is critically important,” fielding emphasizes. “We need to encourage people to consume an adequate amount of liquid, because they might not know to do it on their own.”
Plain Water: The Superior choice
Ultimately, the most effective and universally recommended fluid for hydration is plain water.”The best fluid replacement that you can probably drink to prevent becoming dehydrated is water,” Fielding concludes. “Water trumps everything, except in maybe some very extreme circumstances.”
Source: Tufts University