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.
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.
"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.
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.
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.
Roxana Ehsani, MS, RD, CSSD, LDN, is a Washington, DC–based registered dietitian-nutritionist, board-certified specialist in sports dietetics, and media spokesperson, consultant, a…
Rachel MacPherson, CPT, is a freelance writer, content strategist, and nutrition coach in the wellness space with nearly a decade of experience. She lives on the east coast of Cana…