You may think the baking soda lurking in the back of your cupboard is only useful for absorbing unpleasant refrigerator smells, cleaning produce, or making baked goods. But some people would probably recommend you think again—because they’re adding it to their water and sharing online that they’ve found the ingredient improves their exercise performance, acid reflux, energy levels, and more. However, experts say whether this practice is helpful for various conditions is a nuanced matter due to limited and mixed research, risks, and personal health.
The Benefits of Baking Soda
Baking soda, formally known as sodium bicarbonate, is a versatile compound composed of sodium, hydrogen, carbon, and oxygen. This alkaline substance can neutralize acids, which is why it’s used for many household purposes. Here are some potential benefits of ingesting baking soda:
1. Improved Exercise Performance
Research dating back to the 1980s suggests that baking soda may enhance exercise endurance, particularly for intense, anaerobic activities like sprinting or jumping rope. During such exercise, muscle metabolism produces hydrogen ions, which increase the acidity in the muscles and blood. This acidity can limit performance by causing the “burn” associated with intense activity.
- Dr. Tamara Hew-Butler, an exercise physiologist, explains that ingesting baking soda before exercise can reduce this acidity, potentially improving performance in short-duration, high-intensity activities like cycling, running, rowing, boxing, and karate.
2. Relief from Acid Reflux
Baking soda’s ability to neutralize stomach acid makes it a common component of antacids. Grace Derocha, a registered dietitian nutritionist, notes that it can relieve acid reflux or indigestion by lowering stomach acidity.
3. Kidney Health Support
In people with chronic kidney disease, the kidneys struggle to eliminate acid, leading to more acidic blood. Dr. Paul O’Connor from Augusta University states that bicarbonate supplementation can help by offsetting the acid load. A study involving 153 people with hypertension and a high risk of chronic kidney disease progression showed that baking soda supplementation slowed disease progression over five years.
4. Anti-inflammatory Effects
A 2018 study indicated that baking soda reduced inflammation in both rats and humans, which is a risk factor for various health issues such as heart disease and rheumatoid arthritis. However, the short duration of the study limits the ability to draw long-term safety conclusions.
Risks and Considerations
Despite its potential benefits, baking soda is not without risks. Frances Largeman-Roth, a registered dietitian nutritionist, emphasizes that while baking soda is a natural ingredient, it’s not inherently safe for consumption in large amounts.
Potential Risks
- Sodium Content: Baking soda contains a high level of sodium—more than 1,200 milligrams per teaspoon—posing risks for those with high blood pressure or cardiovascular issues. The American Heart Association recommends a daily sodium limit of 1,500 milligrams for most adults.
- Alkalosis: Overconsumption can lead to metabolic alkalosis, where the body’s pH rises above 7.45. This condition can harm the heart, decrease brain blood flow, cause confusion, and reduce oxygen flow to tissues.
- Digestive Issues: Excessive intake may result in stomach discomfort, diarrhea, gas, or nausea. It’s advised to consume small amounts mixed with water, ideally after meals.
- Sleep Interference: Some individuals find that baking soda consumption interferes with sleep due to its effect on blood pressure, so limiting intake to the morning may be beneficial.
Safe Usage Recommendations
- Consult a Doctor: Before adding baking soda to your routine, consult with a healthcare professional to ensure it’s appropriate for your health situation.
- Dosage: For indigestion relief, try ¼ teaspoon mixed with water. Fitness studies suggest 0.2 to 0.5 grams per kilogram of body weight, but this can vary.
- Alternative Methods: For kidney health, doctors tailor dosages based on blood work.
A Balanced Approach
Baking soda can offer several health benefits, but it’s crucial to approach its use with caution. Its high sodium content and potential for causing alkalosis make it unsuitable for everyone. For those with kidney disease, the addition of more produce to the diet has also shown positive results. Always prioritize basic health practices and consult a healthcare provider to determine what’s best for you.
