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Alkaline water has a notably higher pH than ordinary tap or bottled water, and it’s surprisingly easy to make at home. As someone who has been making more of my own pharmacy and grocery items lately (such as SLS free toothpaste and lye-free soap), I began to dig into the idea of making my own alkaline water.
Plain water sits at a neutral pH of about 7, whereas alkaline water is in the 8 to 9 range. In the past few years, alkaline water has become a popular wellness trend, often advertised with claims that it can balance the body’s pH levels and improve overall hydration.
But is there actually any benefit to alkaline water? Here’s what the research actually says, and how to make it yourself if you want to try it.
Is Alkaline Water Good for You?
The honest answer? Maybe. A 2022 study looked at 296 postmenopausal women and found that regular alkaline water drinkers had lower signs of metabolic syndrome, along with better sleep and increased muscle strength compared to those who just drank regular water.
Despite how promising that sounds, it’s worth remembering that this was a cross-sectional study, which means that it only captured a snapshot of two groups instead of testing the cause and effect of alkaline water directly. The researchers said that the evidence behind alkaline water’s health claims are still relatively limited, and that further research is necessary to understand the overall health benefits.
A more recent study from 2025 outlines a broader set of proposed benefits linked to alkaline water, including:
- Increased hydration
- Reduced oxidative stress
- Improved nutrient absorption
However, much like the previous study, it’s noted that more rigorous, long-term research is needed before any of these claims can be seen as established.
Regardless of the health benefits you might experience from alkaline water, it should never be treated as a substitute for doctor-approved medical treatment.
Alkaline Water Benefits
Based on research, the most commonly discussed potential benefits are purported to be:
- Hydration: Some research suggests alkaline water might be absorbed more efficiently than plain water, though the practical difference for most people is likely small.
- Metabolic markers: The 2022 study of postmenopausal-women found evidence that alkaline water might lead to lower rates of metabolic syndrome, but some scientists argue this could be circumstantial.
- Sleep and muscle strength: The same study found that participants drinking alkaline water reported longer, healthier sleep and had somewhat stronger handgrip.
How to Make Alkaline Water at Home
You don’t necessarily need to buy an expensive water ionizer to add pH to your water at home. There are a number of affordable, simple methods:
- Baking soda: Stir about 1/8 teaspoon of baking soda (sodium bicarbonate) into a glass of water. This is the easiest method, and it raises pH almost instantly.
- pH drops: Liquid mineral pH drops, sold at most health food stores, can be added a few drops at a time according to the bottle’s instructions.
- Alkaline mineral additives: A pinch of a mineral-rich salt, like Himalayan pink salt, or a few slices of cucumber left in a pitcher of water overnight can have a mild alkalizing effect.
- Water ionizer: For a more consistent result, an at-home ionizer uses electrolysis to separate water into an alkaline stream and an acidic stream. It’s the most reliable way to hit a specific pH consistently, but it’s also by far the most expensive option.
Whichever method you use, cheap pH test strips (available at most pharmacies) offer the ability to check the pH levels yourself. Homemade methods typically get you into the 8 to 9 range.
As with anything you’re adding to your daily routine, moderation is important. And always talk to your doctor before changing your diet, since it can affect your medications and existing conditions.