Baking Soda Water: What It Is and What Research Shows

Baking soda water is tap water mixed with a small amount of baking soda (sodium bicarbonate). The most common reason people drink it is to reduce stomach acid after meals or to settle an upset stomach. Some people also use it as a rinse after brushing their teeth, or drink it to see if it helps with muscle soreness after exercise.

The science behind baking soda is straightforward: it is a base, which means it neutralizes acid. When you drink it, it can temporarily raise the pH in your stomach. Research shows this works for short-term heartburn relief in some people, though it is not a substitute for medical treatment of chronic acid reflux. Studies on other claimed benefits—like improved athletic performance or faster recovery—show mixed results, and most evidence is weak or limited to small groups.

The key point: baking soda water may help with occasional indigestion, but it is not a cure for anything, and drinking it regularly can have downsides (see below). If you have a condition like GERD or take medications, check with your doctor before making it a habit.

Key Takeaways

  • Baking soda water can neutralize stomach acid temporarily and may ease mild indigestion or heartburn after a meal.
  • A typical dose is 1/2 teaspoon of baking soda in 4 to 8 ounces of water, taken no more than once or twice a day.
  • Drinking baking soda water regularly can lead to alkalosis (too much base in your blood) and may interfere with how your body absorbs certain medications.
  • People with high blood pressure, kidney disease, or those taking certain medications should not drink baking soda water without medical guidance.
  • For occasional use, baking soda water is generally safe for most adults, but it is not a long-term solution for chronic digestive problems.

How to Make Baking Soda Water at Home

Making baking soda water takes less than a minute. Use food-grade baking soda only—the kind sold in the baking aisle, not the kind used for cleaning. Pour 4 to 8 ounces of cool or room-temperature water into a glass. Add 1/2 teaspoon of baking soda and stir until it dissolves. The water will fizz slightly as the baking soda reacts with the water.

Drink it right away, while it still has some fizz. Some people find the taste unpleasant (it is salty and slightly bitter), so you can add a small squeeze of lemon juice or a pinch of salt to make it more palatable. Do not make it ahead and store it—the fizz will go flat, and the mixture will not work as well.

If you want to use baking soda water as a mouth rinse after brushing, use the same ratio but do not swallow it. Swish for 30 seconds and spit it out.

When Baking Soda Water May Help

Baking soda water works best for occasional, mild heartburn or indigestion—the kind you get after eating a large or spicy meal. It works quickly, usually within 5 to 10 minutes, because it neutralizes acid in your stomach right away. This is different from antacids like Tums, which also neutralize acid but use different active ingredients.

Some people drink it after workouts, hoping it will reduce muscle soreness or improve recovery. The theory is that intense exercise creates lactic acid buildup in muscles, and baking soda might buffer that. Research on this is limited and inconclusive—a few small studies show a tiny benefit for endurance athletes doing repeated high-intensity efforts, but the effect is small and does not explore to casual exercise or strength training.

A small number of people use it as a tooth-whitening rinse or to freshen their breath, though there is no strong evidence it whitens teeth. If you try it for this reason, use it as a rinse only and do not swallow.

Risks and Who Should Avoid It

For a single dose taken occasionally, baking soda water is safe for most adults. The main risk comes from regular use. Drinking baking soda water every day or several times a week can cause alkalosis—a condition where your blood becomes too alkaline. Symptoms include nausea, vomiting, muscle weakness, and confusion. This is rare in healthy people but more likely if you already have kidney problems or take certain medications.

Baking soda is high in sodium, so it can raise your blood pressure if you drink it regularly. People with high blood pressure, heart disease, or kidney disease should avoid it unless a doctor says it is safe. It can also interfere with how your body absorbs some medications, including certain antibiotics and bisphosphonates (used for bone health). If you take any regular medications, ask your doctor or pharmacist before drinking baking soda water.

Pregnant and nursing people should not drink baking soda water without checking with their doctor first. Children should not drink it without parental guidance and medical approval.

Baking Soda Water vs. Other Antacids

Baking soda works faster than most over-the-counter antacids—usually within 5 to 10 minutes—because it dissolves quickly in water. Antacids like Tums or Rolaids take a bit longer but last longer in your stomach (30 minutes to 2 hours versus 10 to 30 minutes for baking soda). Prescription medications like proton pump inhibitors (PPIs) work differently: they reduce the amount of acid your stomach makes, rather than neutralizing acid that is already there.

For one-time heartburn, baking soda water is cheap and works. For frequent heartburn, it is not the right choice because regular use carries risks. If you have heartburn more than twice a week, talk to a doctor about longer-term options.

Storage and Safety Tips

Store your baking soda in a cool, dry place in an airtight container. It does not expire, but it can absorb moisture and odors from the air, so keep it sealed. Check that the box or container says "food-grade" or "baking soda"—do not use cleaning-grade sodium bicarbonate.

Do not drink baking soda water if you feel dizzy, short of breath, or have chest pain. These could be signs of a serious condition that needs medical attention, not a home remedy. If you vomit after drinking it, or if your symptoms get worse, stop and contact a doctor.

Keep baking soda water out of reach of children and pets. While a small amount is not toxic, large amounts can cause serious problems.

Frequently Asked Questions

How much baking soda water can I drink in a day?

Most sources recommend no more than 1/2 teaspoon in 4 to 8 ounces of water, taken once or twice a day, and not for more than two weeks without talking to a doctor. If you need it more often than that, you likely have a condition that needs medical attention.

Can I drink baking soda water on an empty stomach?

It is better to drink it after eating or when you have heartburn, because it works by neutralizing acid in your stomach. On an empty stomach, there is less acid to neutralize, and it may cause nausea or an upset stomach instead.

Does baking soda water help with bloating?

Baking soda can produce gas in your stomach, which may actually make bloating worse for some people. If you have chronic bloating, baking soda water is not the answer—talk to a doctor about the underlying cause.

Is baking soda water safe if I take blood pressure medication?

Baking soda is high in sodium, which can raise blood pressure. If you take blood pressure medication, ask your doctor or pharmacist before drinking it regularly. A single dose is usually fine, but daily use could interfere with your medication.

Can I use baking soda water as a mouthwash every day?

Using it as a rinse occasionally is safe, but daily use may damage tooth enamel over time because baking soda is abrasive. If you want to use it for oral health, limit it to a few times a week and do not brush your teeth when ready after.