Does Drinking Baking Soda Change Your pH?

Posted by Just Fitter on Nov 29, 2022

Baking soda — also known as sodium bicarbonate — is often promoted online as a quick way to “alkalize” the body.

The idea sounds simple: baking soda is alkaline, so drinking it should make your body more alkaline too… right?

The truth is more nuanced.

Let’s break down what actually happens when you drink baking soda — and whether it meaningfully changes your body’s pH.

First: How Your Body Controls pH

Your body tightly regulates blood pH between 7.35 and 7.45, which is slightly alkaline (Hall, 2021).

Even small shifts outside this range can be life-threatening.

To maintain this balance, your body relies on:

Buffer systems (primarily bicarbonate in the blood)
The lungs (which regulate carbon dioxide)
The kidneys (which excrete or retain acids and bicarbonate)

This system works constantly — regardless of what you eat or drink.

In healthy individuals, diet alone does not significantly alter blood pH (Fenton et al., 2016).

What Happens When You Drink Baking Soda?

When you drink sodium bicarbonate dissolved in water, several things happen:

1️⃣ It Neutralizes Stomach Acid

Baking soda reacts with hydrochloric acid in the stomach to form:

Water
Salt
Carbon dioxide (which causes burping)

That’s why sodium bicarbonate has historically been used as an antacid for heartburn relief (FDA, 2022).

This effect is local — meaning it primarily affects stomach acidity, not blood pH.

2️⃣ It Temporarily Raises Blood Bicarbonate Levels

In larger doses, sodium bicarbonate can increase bicarbonate concentration in the blood.

This may slightly increase blood alkalinity — but only temporarily, and usually within a narrow safe range in healthy individuals (McNaughton et al., 2008).

The kidneys then adjust by excreting excess bicarbonate.

Your body doesn’t allow dramatic swings.

Can It “Alkalize” Your Body Long-Term?

No — not in the way social media suggests.

In healthy individuals, blood pH is tightly controlled. Drinking baking soda does not permanently shift your body into a more alkaline state (Hall, 2021).

The kidneys and lungs will correct any temporary imbalance.

However, baking soda can influence:

Urine pH (making it more alkaline)
Short-term buffering capacity during intense exercise

Urine pH is not the same as blood pH.

Changes in urine simply reflect what your kidneys are excreting.

Baking Soda and Athletic Performance

Interestingly, sodium bicarbonate is sometimes used in sports science.

During high-intensity exercise, the body produces hydrogen ions (often associated with lactic acid), which contribute to muscle fatigue.

Supplemental sodium bicarbonate may help buffer this acidity, potentially improving performance in short, high-intensity efforts (Peart et al., 2012).

However:

Doses used in research are carefully calculated
Side effects like nausea, bloating, and diarrhea are common
It’s not recommended casually without guidance

This is a targeted performance strategy — not a general health hack.

What About Claims That It Prevents Disease?

You may see claims that baking soda:

“Prevents cancer”
“Cures chronic disease”
“Detoxifies the body”

There is no scientific evidence supporting these claims in healthy individuals.

The body’s detoxification systems — primarily the liver and kidneys — already regulate acid-base balance effectively.

Altering blood pH significantly would require a medical emergency, not a dietary tweak.

In fact, attempting to significantly alter blood pH can be dangerous.

Risks of Drinking Baking Soda

While small occasional amounts may be used safely as an antacid, regular or excessive intake can pose risks.

⚠️ High Sodium Content

One teaspoon of baking soda contains approximately 1,200–1,300 mg of sodium (USDA, 2023).

That’s over half of the recommended daily sodium limit for many adults (American Heart Association, 2023).

Excess sodium intake is associated with:

High blood pressure
Increased cardiovascular risk
Fluid retention

⚠️ Metabolic Alkalosis

Overconsumption can cause metabolic alkalosis — a condition where blood becomes too alkaline.

Symptoms may include:

Muscle twitching
Nausea
Confusion
Irregular heartbeat

Case reports have documented serious complications from excessive sodium bicarbonate ingestion (Huang et al., 2013).

⚠️ Gastrointestinal Distress

Because baking soda releases carbon dioxide in the stomach, it can cause:

Bloating
Gas
Abdominal discomfort

In rare cases, excessive gas pressure has led to stomach rupture — particularly if consumed after large meals.

So Why Do People Feel Better After Taking It?

If someone feels relief after drinking baking soda, it’s usually due to:

✔ Temporary heartburn relief
✔ Reduced acid reflux symptoms
✔ Placebo effect
✔ Hydration

It is not because their blood pH has shifted into a dramatically healthier range.

What Actually Supports Healthy Acid-Base Balance?

Instead of focusing on baking soda, evidence supports broader lifestyle habits that reduce metabolic strain and promote overall wellness.

💧 Hydration

Water supports kidney filtration and acid excretion.

🥦 Fruits & Vegetables

These foods provide potassium and magnesium, supporting acid-base balance at the kidney level (Remer, 2001).

🏃 Regular Exercise

Improves metabolic efficiency and buffering capacity.

🛌 Adequate Sleep

Supports hormone balance and metabolic health.

😌 Stress Management

Reduces chronic inflammatory burden.

These habits support the systems that regulate pH — rather than trying to override them.