What Is Baking Soda Water?

While commonly known as a leavening agent in baking, baking soda (sodium bicarbonate) also has potential health benefits when dissolved in water. This mixture—often referred to as baking soda water—may support digestion, hydration, and even muscle endurance by altering the body's pH and improving electrolyte balance. However, these benefits must be weighed against potential risks, especially with long-term or excessive use.

Health Benefits of Drinking Baking Soda Water

May Aid Digestion

Baking soda water is widely used as a natural remedy for indigestion and acid reflux. Because of its alkaline properties, it can neutralize excess stomach acid, helping to relieve heartburn and improve overall digestion. However, regular use should be supervised by a healthcare provider, as overuse may disrupt natural stomach acid balance and lead to digestive issues.

May Improve Hydration

The sodium content in baking soda water can help replenish lost electrolytes, particularly after sweating or dehydration. It may also enhance the body’s ability to retain fluids. One study involving 19 participants found that sodium bicarbonate improved water retention and plasma volume, supporting better hydration. This may be especially beneficial for athletes or those exposed to high temperatures.

May Enhance Muscle Endurance

Sodium bicarbonate has been studied for its performance-enhancing potential. The International Society of Sports Nutrition (ISSN) reports that doses of 0.2–0.5 g/kg body weight may improve endurance in activities like cycling, swimming, and running. It works by buffering lactic acid buildup, reducing muscle fatigue during intense exercise. While it doesn’t increase strength, it may help prolong performance.

May Support Oral Health

Baking soda is a common ingredient in many kinds of toothpaste due to its ability to neutralize acids and control plaque. Though drinking baking soda water isn't a substitute for brushing and flossing, its alkaline nature may help reduce mouth acidity and improve gum health. However, excessive consumption can damage tooth enamel and should be avoided.

Nutritional Profile of Baking Soda Water

Though low in calories and macronutrients, baking soda water offers key electrolytes—primarily sodium—which can influence hydration and pH levels.

Nutritional breakdown of ½ teaspoon (2.3g) of baking soda in water:

  • Calories: 0
  • Fat: 0 g
  • Sodium: 630 mg
  • Carbohydrates: 0 g
  • Fiber: 0 g
  • Sugars: 0 g
  • Protein: 0 g
  • Ash (sodium carbonate): 0.85 g

 

Risks and Side Effects of Baking Soda Water

Despite its benefits, drinking baking soda water isn’t without risks. Common side effects include:

  • Nausea

  • Vomiting

  • Bloating

  • Abdominal pain

In rare cases, large amounts can cause gastric rupture. This happens when baking soda reacts with stomach acid, releasing gas that expands the stomach.

Other Potential Risks Include:

  • Electrolyte imbalance
  • Metabolic acidosis
  • Kidney strain
  • Fluid retention, which may be especially harmful for people with heart disease

Children, pregnant or breastfeeding women, and individuals with pre-existing conditions such as heart or kidney disease should avoid drinking baking soda water unless advised by a doctor.

Additionally, baking soda may interact with medications like antibiotics and should be taken with caution.

Tips for Safe Consumption

Before incorporating baking soda water into your routine, consult with a healthcare provider. If approved, follow these tips:

  • Storage: Keep baking soda in a cool, dry, airtight container, away from sunlight.

  • Refrigeration: If not consumed immediately, store the water mixture in the fridge.

  • Start Small: Begin with ½ teaspoon in a glass of water to assess tolerance.

  • Recipe Ideas: Blend into smoothies or DIY electrolyte drinks. Adding lemon or citrus may alter its pH-balancing effects.

  • Avoid Daily Use Without Guidance: Continuous intake may cause long-term side effects.

A Quick Review

Baking soda water may support digestion, hydration, muscle endurance, and oral health—but only when consumed in moderation. Due to its high sodium content and chemical reactivity, excessive or unsupervised intake can cause serious health issues, including gastric rupture or electrolyte imbalance.

Always speak with a healthcare professional or registered dietitian before adding baking soda water to your daily health routine.