Sodium Bicarbonate Drink: Old Pantry Staple is New Again with People Using it to Improve Fitness, Disease and More. But it has Risks

Sodium bicarbonate, commonly known as baking soda, has long been a staple in household pantries, primarily used for baking and cleaning purposes. However, its applications have expanded beyond the kitchen as people are increasingly turning to this versatile compound to improve their health and fitness. The practice of adding sodium bicarbonate to water to create a drink has gained popularity due to its purported benefits, including enhanced exercise performance, relief from acid reflux, and even slowed progression of kidney disease. Despite these claims, the use of sodium bicarbonate as a health supplement is not without risks, and it is crucial to understand both the potential benefits and dangers before incorporating it into your wellness routine.

One of the primary reasons people consume sodium bicarbonate drinks is to enhance their athletic performance. Sodium bicarbonate is an alkaline substance that can neutralize acid in the body, which is particularly beneficial during high-intensity workouts. When muscles produce lactic acid during exercise, it can lead to fatigue and decreased performance. By ingesting sodium bicarbonate, athletes aim to buffer this acid, thereby reducing muscle fatigue and improving endurance. Studies have shown that taking sodium bicarbonate supplements can increase blood lactate levels after exercise, which helps delay the onset of muscle fatigue. This has made sodium bicarbonate a popular choice among track athletes, cyclists, and long-distance runners who seek to gain a competitive edge.

However, the use of sodium bicarbonate for athletic performance is not without controversy. While some studies support its efficacy, others have produced mixed results. The exact mechanism by which sodium bicarbonate enhances performance is still not fully understood, and there is no consensus on the optimal dosage. Athletes typically use a range of 0.2 to 0.5 grams of sodium bicarbonate per kilogram of body weight, but individual tolerance can vary significantly. Moreover, consuming large quantities of sodium bicarbonate can lead to gastrointestinal issues such as bloating, nausea, and abdominal pain. To mitigate these side effects, some companies have developed specialized formulations, such as enteric-coated capsules, to make sodium bicarbonate more tolerable for athletes.

In addition to its use in sports, sodium bicarbonate is also touted for its potential health benefits, particularly in managing acid reflux and indigestion. As a component of antacids, sodium bicarbonate can neutralize stomach acid and provide relief from heartburn. Some individuals find that drinking a mixture of sodium bicarbonate and water helps alleviate symptoms of acid reflux. However, it is important to note that the long-term use of sodium bicarbonate for this purpose is not well-studied, and overconsumption can lead to adverse effects. For instance, excessive intake of sodium bicarbonate can disrupt the body’s natural pH balance, resulting in a condition known as metabolic alkalosis. Symptoms of metabolic alkalosis include irritability, muscle twitching, and confusion, and in severe cases, it can be life-threatening.

Another area where sodium bicarbonate has shown promise is in the management of chronic kidney disease (CKD). Some research suggests that sodium bicarbonate may help slow the progression of CKD by reducing acidity in the blood. A study found that consuming sodium bicarbonate twice a day was associated with slower kidney disease progression in individuals with hypertension. This has led to interest in using sodium bicarbonate as a therapeutic intervention for CKD patients. However, the evidence is still limited, and more research is needed to establish its efficacy and safety. It is essential for individuals with kidney disease to consult their healthcare provider before incorporating sodium bicarbonate into their treatment regimen, as improper use can exacerbate their condition.

Despite its potential benefits, the consumption of sodium bicarbonate drinks carries several risks that must be considered. One of the primary concerns is its high sodium content, which can contribute to increased blood pressure and cardiovascular issues. Individuals with high blood pressure or heart disease should exercise caution and avoid consuming sodium bicarbonate without medical supervision. Additionally, sodium bicarbonate can interact with certain medications, such as diuretics and corticosteroids, potentially leading to adverse effects. Therefore, it is crucial to consult a healthcare professional before adding sodium bicarbonate to your diet, especially if you are taking prescription medications or have underlying health conditions.

The ideal dosage of sodium bicarbonate for specific conditions is not well-established, and recommendations can vary widely. For indigestion, a common suggestion is to mix ¼ teaspoon of sodium bicarbonate with water, but this should not be consumed regularly. Athletes may use higher doses, but individual tolerance and the risk of side effects must be carefully monitored. In cases of kidney disease, the dosage is typically determined by a doctor based on the patient’s blood work. Overconsumption of sodium bicarbonate can lead to serious health issues, including metabolic alkalosis, which occurs when the body’s pH level becomes too high. This condition can cause symptoms such as nausea, vomiting, muscle twitching, and confusion, and requires immediate medical attention.

Another consideration is the timing of sodium bicarbonate consumption. Drinking sodium bicarbonate water in the evening may interfere with sleep and temporarily increase blood pressure. This is due to the body’s natural fluctuations in pH levels throughout the day, and consuming alkaline substances at night can disrupt this balance. Additionally, the increased sodium intake from sodium bicarbonate can lead to water retention, further contributing to elevated blood pressure. To minimize these risks, it is advisable to consume sodium bicarbonate earlier in the day and in moderation. Monitoring your body’s response and adjusting the dosage accordingly can help prevent adverse effects.

While sodium bicarbonate drinks have gained popularity for their potential health benefits, it is important to recognize that they are not a cure-all solution. Adding more fruits and vegetables to your diet has been found to be one of the most effective ways to improve overall health and address acid-induced health problems. These foods are naturally alkaline and can help balance the body’s pH levels without the risks associated with sodium bicarbonate. Additionally, maintaining a balanced diet, staying hydrated, and engaging in regular physical activity are essential components of a healthy lifestyle. Relying solely on sodium bicarbonate for health improvements is not advisable and should be approached with caution.

In conclusion, the use of sodium bicarbonate drinks for health and fitness purposes is a nuanced matter that requires careful consideration. While there is some evidence to support its benefits in enhancing athletic performance, relieving acid reflux, and potentially slowing the progression of kidney disease, the risks associated with its consumption cannot be ignored. High sodium intake, potential interactions with medications, and the risk of metabolic alkalosis are significant concerns that must be addressed. Consulting a healthcare professional before incorporating sodium bicarbonate into your wellness routine is essential to ensure its safe and effective use. As with any supplement, moderation and informed decision-making are key to achieving the desired outcomes without compromising your health.

Ultimately, the resurgence of sodium bicarbonate as a health supplement highlights the ongoing quest for natural and accessible solutions to improve well-being. While it may offer certain advantages, it is not a substitute for a balanced diet and healthy lifestyle. The potential benefits of sodium bicarbonate must be weighed against the risks, and individuals should approach its use with caution and awareness. As research continues to explore the effects of sodium bicarbonate on various health conditions, it is important to stay informed and make decisions based on the best available evidence. By doing so, you can harness the potential benefits of sodium bicarbonate while minimizing the risks and ensuring your overall health and well-being.