Last updated on February 9th, 2023 at 06:13 pm
While the benefits of alkaline water have been disputed for a number of years, proponents of drinking alkaline continue to testify to its efficacy. While the advantages are many, we’ve narrowed them to the top 6 benefits of alkaline water for runners in particular.
Consuming alkaline water balances pH levels thereby enhancing overall performance while simultaneously decreasing the negative effects of strenuous runs.
1. Better Hydration
Firstly, every runner knows dehydration leads to decreased performance. Furthermore, it contributes to cardiovascular strain and even altered neurological and metabolic function.
However, Evidence found in the Journal of Physiology suggests that athletes who consume alkaline water maintain better hydration levels when compared to those who don’t (source).
For instance, one variable for hydration is a group of proteins called aquaporins that regulate how water flows in and out of cells. And the more acidic the body becomes, the more restricted the water flow between cells.
However, the excess electrons found in alkaline water allow these aquaporins to move unrestricted through the cells. Thus, the result is improved hydration maintenance.
Additionally, alkaline water provides better hydration through faster gastric emptying. Essentially, alkaline water travels through the stomach and into the intestines much faster than normal water.
As a result, drinking alkaline water helps sustain optimal hydration levels facilitating peak performance for runners.
Furthermore, proper hydration improves:
- Athletic endurance
- Recovery time
- Oxygen saturation
- Body temperature
- Release of toxins
2. Improved Endurance
Next, running and other exercise naturally leads to muscle fatigue. Fr exaample, as lactic acid builds up in the muscles, they struggle to use oxygen efficiently. As a result, this inevitably leads to diminished performance.
However, by improving the body’s pH levels, your muscles are better able to utilize oxygen during extreme physical demands. If you don’t feel like carrying a hefty bottle, check out our Best Hydration Vests for Trail Running and Ultrarunning post.
Better yet, a study from the Serbian Journal of Sports and Sciences suggests mixing alkaline water with Gatorade for even better results. The evidence reveals both reduced heart rate and blood lactate levels (source).
Furthermore, the data shows reduced heart rate, better serum bicarbonate levels, lower levels of exertion, and lower blood lactate levels.
This means:
- Increased endurance
- Less effort while running
- Better recovery
- Decreased soreness
3. Lowers Blood Viscosity
Additionally, blood contains plasma, which is predominantly water. And as the body dehydrates, the water content in your plasma decreases making the blood thicker and stickier, which impedes blood flow. In layman’s terms, blood viscosity is how well blood flows through your body.
Lower viscosity means the blood is thinner and more free-flowing so there is a better utilization of oxygen.
Furthermore, hydration is directly proportional to blood viscosity. So, the more dehydrated the body becomes the higher the blood viscosity, and vice versa.
Subsequently, because blood’s primary responsibility is to deliver oxygen, as blood viscosity increases, oxygen levels decrease directly impacting overall performance.
And studies show that drinking alkaline water can reduce blood viscosity by 6.3% (source).
Whereas regular bottled water typically nets a reduction of 3.36%. This means more oxygen to your muscles and more time before you become fatigued.
4. Fights Inflammation
Inflammation is the body’s natural response system to injury, tissue or muscle repair, viruses, or bacteria. However, too much inflammation brought on by acidosis can result in significant pain. Of all the benefits of alkaline water, this is the one we feel the most.
In addition, long-term inflammation can even lead to corrosion of organs and tissue.
Chronic inflammation promotes:
- Oxidative stress
- Impaired energy production
- Accumulation of senescent cells (damaged cells that resist dying)
However, alkaline water contains an abundance of negative ions, which boost the body’s natural response system.
In turn, this enhances the body’s ability to neutralize acid and fight off inflammation thereby reducing the aforementioned symptoms.
One of the best, in our opinion, of the 6 benefits of alkaline water for runners is its ability to fend off inflammation. So, runners can enjoy faster recovery.
5. Reduces Lactic Acid Buildup
Furthermore, evidence suggests that drinking alkaline water can reduce lactic acid buildup following intense runs (source). Plus, since alkaline water hydrates the body better and faster, it is better able to flush toxins, including lactic acid waste.
By balancing your pH levels and ridding the body of these toxins, alkaline water facilitates:
- Less pain during runs
- Reduced muscle soreness after runs
- Decreased recovery time between runs
6. Improved Performance
Finally, the combination of all these benefits of alkaline water, both directly and indirectly, impacts overall running performance.
So, by using alkaline water to balance pH levels within the body, you are:
- Improving overall endurance
- Increasing oxygen saturation levels
- Improving overall hydration maintenance and retention
- Decreasing chronic inflammation
- Decreasing recovery time
- Running longer before fatiguing
- Releasing toxins quicker
And by drinking Alkaline water with a pH level between 8 and 10, you can maximize both your energy and peak performance levels.
To remain hydrated throughout your longest runs, we recommend the Best Hydration Running Belts for Ultrarunning in this post. Plus, to fill your bladders and bottle with fresh alkaline water, we have found the best bottles and pitchers for it in our 6 Best Alkaline Water Bottle for Runners post.
Better Performance is a Sip Away
More research is needed before mainstream sources guarantee any large benefits to your health. For instance, there are claims that alkaline water reduces cancer risk, lowers blood pressure, helps control diabetes, and lowers cholesterol. However, as a runner, the benefits of alkaline water are clear. In fact, runners that are interested in improved performance can benefit just by hydrating differently. The benefits of alkaline water for runners are clear.
As a runner, your body is a finely tuned machine that deserves only the very best. And adding alkaline water to your diet can improve your running game giving you that winning edge. With the plethora of benefits alkaline water offers, not only will you run better, you’ll feel better too.
About the Author
Sarah Sampsell
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