Adding baking soda to drinking water is set to become a health “trend” after many who have tried the solution have shared on social media that the ingredient improves their physical performance and energy levels, relieves their gastro reflux -intestinal, plus many other benefits. However, experts urge caution.
Baking soda PHOTO Shutterstock
Experts say that although the practice can be useful for various ailments, the benefits should be viewed with caution due to limited research on the effects, risks, and relative to the health status of each individual, according to CNN
Just because baking soda is naturally occurring doesn’t mean it’s safe to ingest without regulation, says Frances Largeman-Roth, registered dietitian nutritionist and author of “Everyday Snack Tray”.
First of all, it should be pointed out that sodium bicarbonate is an alkaline substance composed of sodium, hydrogen, carbon and oxygen, explained Grace Derocha, nutritionist dietitian and spokesperson for the Academy of Nutrition and Dietetics, according to the cited source.
The reason why it is accepted that baking soda could be useful for problems like acid reflux is related to its acid neutralizing effect.
On the pH scale of acidity and alkalinity, anything with a pH less than 7 is acidic, while between 7 and 8 is neutral, and anything with a pH between 8 and 14 is alkaline or basic.
Dietitian Grace Derocha points out that the normal pH range for the human body, as measured in the blood, is 7.35 to 7.45, but states that certain body parts and substances have their own pH (such as the very acidic pH of the stomach).
Ingesting too much baking soda, which has an alkaline pH of about 8.3, causes an imbalance.
What various research shows
Endurance is the most commonly mentioned when it comes to the benefits of baking soda.
“Thus, (the benefit of) ingesting sodium bicarbonate before exercise is to reduce acidity in and around working muscles, which may improve performance in short-duration, high-intensity exercise.”Dr. Tamara Hew-Butler, a physiologist and associate professor of exercise and sport science at Wayne State University in Detroit, explained to CNN.
There are studies that have shown that ingesting baking soda an hour or two before exercise can improve performance during 12 minutes of high-intensity activities such as cycling, running, rowing, boxing and karate. But the effects on pH could last up to three hours, says Hew-Butler.
Other research suggests that baking soda may also slow the progression of kidney disease. The findings confirmed about 15 other studies on the same topic, some of which suggested benefits for kidney stones. However, some recent clinical studies have suggested otherwise.
A 2018 study in both rats and humans concluded that baking soda reduces inflammation (a risk factor for various health problems, including heart disease, depression, Alzheimer’s disease, and others).
“However, the study only lasted (two) weeks, so we cannot assume that this treatment is safe over time.”drew Largeman-Roth’s attention.
Risk management
Given the flood of information and divergent conclusions, but also the fact that each body has its own limits, if you intend to resort to this practice, ask for the opinion of a doctor, to make sure that you are safe.
Experts consulted by CNN warn that lower stomach acidity can make some medications last longer or affect how they work.
And while the American Heart Association’s ideal daily sodium limit is 1,500 milligrams per day for most adults, especially those with high blood pressure, and no more than 2,300 milligrams per day, there is no universal dosage recommendation, they say the experts.
For indigestion, you might try ¼ teaspoon mixed with a glass of water, says Largeman-Roth, who doesn’t recommend larger amounts and insists on consulting a doctor first.
Fitness studies indicate between 0.2 and 0.5 grams of sodium bicarbonate per kilogram / body – which means that a person who weighs about 59 kilograms, could use about one tablespoon of sodium bicarbonate, but in life In reality, many athletes “can’t digest that much” bicarbonate, Largeman-Roth says.
The specialist warns that excessive or long-term consumption of sodium bicarbonate water “can have disastrous results”.
Experts report that there have been instances where people have ended up in the emergency room after going into what is called metabolic alkalosis.
The stomach may begin to secrete excess acid to counteract the effect of the sodium bicarbonate
Alkalosis can damage the heart, reduce blood flow to the brain, cause mental confusion and reduce the flow of oxygen to body tissues, experts warn.
Another consequence of following unadvised directions for drinking bicarbonate water is that the stomach begins to secrete excess acid to counteract the effects of the bicarbonate it has been used to daily, according to CNN
