5 Potential Benefits of Drinking Baking Soda

Beyond helping cakes rise and deodorizing refrigerators, baking soda (sodium bicarbonate) has gained attention on social media as a health remedy: People are mixing it into water for everything from heartburn relief to workout boosts.

"Most people try baking soda water for short-term heartburn relief or in an effort to 'alkalize' their body," says Isabella Swiecicki-Allen, RD, a Wendell, North Carolina–based registered dietitian at WellTheory, an online platform for autoimmune care. "While sodium bicarbonate does have legitimate medical uses, many of the wellness claims online around detoxing or rebalancing pH are overstated and not supported by strong evidence."

But the truth is somewhere in the middle. Baking soda does have real, science-backed uses, particularly for occasional digestive discomfort and certain athletic endeavors. At the same time, it's not a cure-all, and drinking it comes with potential risks.

Research supports several potential benefits of baking soda, though the strength of evidence varies. Here's what the science says.

1. May Improve Athletic Performance

Enhanced athletic performance is one of the better-studied uses of sodium bicarbonate. "Research shows that it can improve performance in certain high-intensity activities where muscle fatigue is partly caused by acid buildup, such as repeated sprints, short-distance swimming or cycling, and high-rep strength efforts,” says Garrett Lang, PhD, of Arlington, Virginia, a cofounder of ReadyRX, a company specializing in personalized longevity and preventive health programs.

That said, Dr. Lang notes that the benefits aren't universal. "Some people respond well, while others see little to no improvement, and gastrointestinal side effects like nausea or diarrhea are very common and can cancel out any performance gains," he says.

2. May Relieve Indigestion

"If you're going to try it, mix ¼ to ½ teaspoon in 4 to 8 ounces of water," suggests Swiecicki-Allen. "But honestly, antacids are safer and more predictable for this purpose," she says, referring to over‑the‑counter antacids formulated and dosed specifically to neutralize stomach acid.

3. May Ease Heartburn

4. May Support Oral Health

5. May Benefit People With Chronic Kidney Disease

But this doesn’t mean baking soda is beneficial for kidney “cleanses” in healthy people, Lang cautions. In clinical settings, doctors prescribe doses to CKD patients and carefully monitor them to treat metabolic acidosis, which is very different from mixing baking soda at home, Swiecicki-Allen notes.

While baking soda has legitimate uses, it's not without risks. Understanding these can help you make informed decisions about whether it's right for you.

Side Effects

Potential Risks

Certain groups should avoid drinking baking soda altogether. "People with high blood pressure, heart disease, kidney problems, pregnant individuals, and anyone on a sodium-restricted diet should steer clear," says Swiecicki-Allen.

If you're considering baking soda for occasional heartburn or indigestion, here are some practical guidelines to follow.

Don't use it regularly, take it if you're on a low-sodium diet, or use it to self-treat chronic digestive issues. If you're dealing with frequent heartburn, persistent stomach pain, or unexplained gastrointestinal (GI) symptoms, it's time to see your doctor instead of reaching for baking soda.

Talk to your healthcare provider before starting any baking soda regimen, especially if you have underlying health conditions or take medications.

• Baking soda can temporarily neutralize acid, which is why it may help with occasional indigestion or heartburn, but frequent symptoms should be evaluated by a clinician.
• The strongest evidence for performance benefits is in short, high-intensity exercise, though GI side effects are common and can outweigh benefits.
• Kidney-related benefits only apply to people with CKD who have too much acid in their blood and are working with a doctor. They don’t apply to healthy people.
• Because baking soda is high in sodium and can affect acid-base balance, it isn’t safe for everyone, especially children, pregnant people, and people with high blood pressure, heart failure, or kidney disease.