Extension experts share science behind electrolyte, alkaline water: what are the health benefits?
Aug. 7, 2026
By Rebekah Hall
University of Arkansas Division of Agriculture
Fast Facts
- Electrolytes help body balance fluids, send nerve signals
- Plain water best for everyday hydration; electrolyte drinks better after prolonged exercise
- Alkaline water not proven to hydrate better or “reduce acidity” in the body
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LITTLE ROCK — Consumers may have noticed more electrolyte water or alkaline water drinks being sold in stores or advertised online, but what benefits do these products actually provide?
Extension health experts say that electrolyte beverages can be helpful following prolonged physical activity, excessive sweating, or illness that causes significant fluid loss. But for most people and most situations, plain water remains the best choice for everyday hydration.
“Electrolytes are important minerals that help the body balance fluids and support the nerves, muscles, heart and blood pressure,” said Bryce Daniels, assistant professor and state health specialist for the University of Arkansas Division of Agriculture. “Most people get enough electrolytes from regular foods and drinks.”
Alkaline water products are marketed as being less acidic than regular water. Lida Araghi, assistant professor and nutrition and food safety specialist for the Division of Agriculture, said that while electrolyte products can be useful when fluid losses are substantial, the evidence for alkaline water is much less convincing.
“Small studies have examined possible effects, but the available research has not established consistent health or hydration benefits compared with regular water,” Araghi said. “Alkaline water has not been shown to hydrate healthy people better or improve overall health simply because it has a higher pH.
“The body already regulates blood acid-base balance through systems that include the kidneys, so alkaline water should not be described as ‘neutralizing,’ ‘detoxifying,’ or reducing acidity throughout the body,” Araghi said.
Daniels and Araghi said it is important for consumers to check product labels for added sugars, calories, caffeine, sodium and potassium.
“People with kidney disease or those who have been advised to limit sodium or potassium should consult their healthcare provider before routinely using electrolyte or highly mineralized products,” Araghi said.
What do the labels mean?
Araghi said it’s important to understand the differences among electrolyte, mineral, pH-balanced and alkaline water products and their health claims.
- Electrolyte water contains added minerals, such as sodium, potassium, magnesium or calcium. “The types and amounts vary considerably among brands, so consumers should check the nutrition facts and ingredient labels,” Araghi said. “Electrolyte water is also not necessarily the same as a sports drink, which may contain carbohydrates or added sugars.”
- Mineral water has naturally-occurring minerals. “Under S. Food and Drug Administration regulations, water labeled ‘mineral water’ must come from a protected underground source and cannot have minerals added,” Araghi said. “Therefore, ‘mineral-infused’ water is not necessarily the same as mineral water.”
- pH-balanced water generally means the water has been processed to reach a particular pH, Araghi said. The term alone does not tell consumers how many electrolytes it contains or indicate that it provides a health advantage.
- Alkaline water has a pH above 7, commonly around 8 or 9. “It may be naturally alkaline because of its mineral content or made alkaline through processing or ionization,” Araghi said. “It is often promoted as a way to ‘neutralize’ acid in the body.”
Understanding electrolytes
Daniels said electrolytes carry a small electrical charge when dissolved in water or body fluids.
“They help the body move nutrients into cells, move waste out of cells, support muscle and nerve function, keep the heart rhythm steady and help control blood pressure,” Daniels said. “Electrolytes help the body’s ‘communication system’ work properly. They also help the body keep the right amount of water in the right places.”
Electrolytes are especially important when the body loses fluid through heavy sweating, vomiting, diarrhea, illness or intense exercise. Daniels said that when fluid loss is high, the body may lose both water and electrolytes, which can increase the risk of dehydration or electrolyte imbalance.
According to the Mayo Clinic, water is generally the best way to replace lost fluids, but a sports drink may help maintain electrolyte balance when someone is exercising or training for more than 60 minutes.
After exercise, people can often replace fluids and electrolytes through water plus a balanced snack or meal, Daniels said. The American Heart Association recommends drinking water during exercise and, afterward, eating a healthy snack such as orange slices, bananas or a small handful of unsalted nuts.
What are the health risks?
There are downsides to consuming electrolyte or alkaline water products, especially if people use these products as an everyday replacement for water, Daniels and Araghi said.
According to the Cleveland Clinic, electrolyte drinks are not meant to be consumed all day like water.
“Too many electrolytes can contribute to electrolyte imbalance, and possible symptoms may include confusion, irregular heart rhythm, breathing problems, fatigue, headaches, muscle cramps or weakness, or constipation,” Daniels said.
Alkaline water also has some safety considerations. The Mayo Clinic states that alkaline water has been linked to safety concerns, especially when the pH is higher than 9.8, including the risk of high potassium levels in the blood, also called hyperkalemia, particularly for people with kidney disease.
Another practical downside to these products is cost, Daniels added.
“The Harvard T.H. Chan School of Public Health notes that some commercial electrolyte products are costly while offering only small amounts of nutrients,” Daniels said. “And there is no evidence that electrolyte drinks are healthier choices than water for the average person.”
Learn more about extension Health and Exercise and Food and Nutrition resources on the Cooperative Extension Service website.
To learn about extension programs in Arkansas, contact your local Cooperative Extension Service agent or visit uaex.uada.edu. Follow us on Facebook and Instagram. To learn more about the Division of Agriculture, visit uada.edu. To learn more about ag and food research in Arkansas, visit the Arkansas Agricultural Experiment Station at aaes.uada.edu.
About the Division of Agriculture
The University of Arkansas Division of Agriculture’s mission is to strengthen agriculture, communities, and families by connecting trusted research to the adoption of best practices. Through the Agricultural Experiment Station and the Cooperative Extension Service, the Division of Agriculture conducts research and extension work within the nation’s historic land grant education system.
The Division of Agriculture is one of 22 entities within the University of Arkansas System. It has offices in all 75 counties in Arkansas and faculty on three campuses.
Pursuant to 7 CFR § 15.3, the University of Arkansas Division of Agriculture offers all its Extension and Research programs and services (including employment) without regard to race, color, sex, national origin, religion, age, disability, marital or veteran status, genetic information, sexual preference, pregnancy or any other legally protected status, and is an equal opportunity institution.
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Media Contact:
Rebekah Hall
rkhall@uada.edu
501-671-2061