Lots of folks rave about the alkaline diet. The idea is that alkaline foods are better for your health since human blood has a pH of about 7.4. But TBH, there’s no solid evidence that proves this diet is legit. Still, there might be some benefits to alkaline drinks. Here’s the DL.
Alkaline drinks 101
What is alkaline, anyway? The pH scale ranges from 0 to 14. A pH of 7 is neutral. A pH above 7 is alkaline, and anything below 7 is acidic.
What drinks are alkaline? Popular alkaline drinks include water, dairy, some juices, some teas, and almond milk.
What are the benefits? A 2013 study found that an alkaline diet might improve muscle health. Another study showed that it helped folks with chronic kidney disease feel better. But again, more research is needed.
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Ready to start sipping? Here’s a rundown of the best alkaline drinks.
Water
There’s nothing like high quality H2O. Water is vital and keeps your brain, heart, and muscles on fleek. And hey… it’s alkaline! (Well, most of the time.)
Tap water has a pH of 7.4, while bottled water ranges from 6.9 to 7.5. Fizzy water on the other hand ranges from 4.9 to 5.5 since it has carbonic acid in it.
Dairy
Got milk 🐮? Milk products are slightly acidic, but lean toward neutral. This includes goat milk, buttermilk, and yummy yogurt. Not only is the calcium good for your bones, milk might also help prevent dental erosion since it’s aneutrall drink.
PSA: A 2015 study found that raw milk doesn’t have more nutrients than pasteurized milk… but it DOES increase your risk of food poisoning.
Milk alternatives
Not down with dairy? You’re still in luck. Animal milk alternatives like almond milk and soy milk are in an alkaline or neutral range.
Juices
Lots of fruits and veggies have negative potential renal acid loads (PRAL, aka alkaline). Some good choices are:
- kale
- celery
- apples
- spinach
- cucumbers
A 2012 study found that eating more garden goodies can benefit bone health and stave strokes or hypertension.
In addition to being alkaline, fruits and veggies are nutrient superstars. They’re loaded with lots of vital vitamins and minerals. A 2014 review found that eating about five servings a day can lower your risk of heart disease ❤️.
Tea
Most unsweetened teas are alkaline and have other perks too. Studies suggest green tea may reduce your risk of diabetes, heart disease, and cancer. Some teas may also boost your immune system and fight inflammation.
Here’s where some of your fave drinks fall on the pH scale.
| Drink | pH | Where it falls on the scale |
| tap water | 7.4 | alkaline |
| water bottle | 6.9–7.5 | neutral to alkaline |
| carbonated water | 4.9–5.5 | acidic |
| Coca-Cola | 2.5 | acidic |
| whole milk (cow) | 6.7–6.9 | slightly acidic |
| soy milk | 7.0 | neutral |
| coconut water | 6.33 ± 0.17 | slightly acidic |
| cranberry juice | 2.3–2.5 | acidic |
| orange juice | 3.5 | acidic |
| apple juice | 3.35–4.0 | acidic |
| green tea | 7.0 | neutral |
| black tea | 4.9–5.5 | acidic |
| black coffee | 5.0 | acidic |
An alkaline diet might help curb acid reflux issues like indigestion and heartburn 🔥.
Here’s some foods that may help fight the fire:
- veggies
- seafood
- egg whites
- lean meats
- noncitrus fruits
- high fiber foods like oatmeal
- healthy fats (e.g. walnuts, avocados, olive oil, and flaxseed)
Even if you don’t wanna go all-the-way alkaline, you can still cut back on foods that are known to trigger acid reflux. This includes:
- mint
- garlic
- onions
- tomatoes
- chocolate
- spicy stuff
- foods high in fat
- citrus fruits (e.g. lemons, limes, and grapefruit)
Diet PSA
As a reminder, there’s no solid proof that the alkaline diet can cure acid reflux. Plus, your body does a good job at maintaining a healthy pH on its own. But if your doc says it’s OK then it might be worth a shot!
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In the mood for a boozy bevy? (Same). Alas, most alcoholic drinks are on the acidic side — and that’s if you’re drinking it straight up. Add-ins and mixers (we’re looking at you, soda) can tip the scales even more.
This chart will help you pick your potion 🍸.
| Drink | pH | Where it falls on the scale |
| vodka | 6.0–7.0 | slightly acidic to neutral |
| gin | 3.0–6.0 | acidic |
| rum | 4.5–5.0 | acidic |
| whiskey | 3.68–4.78 | acidic |
| tequila | 3.2 | acidic |
| red wine | 3.3–3.6 | acidic |
| white wine | 3.1–3.4 | acidic |
| barley malt lager beers | 4.0–5.0 | acidic |
| ales | 3.0–6.0 | acidic |
FYI: A drink’s exact pH level can change based on brands and brew style.
Time to get toasty! Your best bet is a nice cup of hot tea. Boiled water is alkaline and so are most teas. Plus, tea has a slew of killer health benefits. A glass of warm milk can also do the trick.
Pro tip: Add some ginger to your tea. In addition to being alkaline, ginger can help soothe an upset tummy and stave off period cramps. Plus, it tastes great.
Brew something special
If you’re in the mood for something unique, try this vegan green milk. (Don’t worry, it’s tasty AF.)
Ingredients:
- 2 cups almond (or soy) milk
- 1 lime, squeezed
- 2 cups of spinach juice
- a few inches of ginger, juiced
- dash of cinnamon
Directions:
- Warm-up the almond milk on low heat.
- Gradually bring it to a light boil.
- Add cinnamon and stir.
- Add in the spinach, ginger, and lime juices.
- Serve warm and enjoy!
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The alkaline diet def isn’t a cure-all. You still need to maintain a balanced diet to keep yourself healthy. But alkaline drinks might have some positive perks. Just be sure to chat with your doctor before switching up your diet.
