Constipation is a common digestive complaint characterized by infrequent bowel movements and stools that are hard and difficult to pass. Alkaline water, which has a higher pH level than standard drinking water, has recently gained popularity as a potential natural remedy for various ailments, including digestive issues. This article investigates the specific claims regarding alkaline water and constipation, examining the theoretical mechanisms and current clinical evidence.
Understanding Constipation and General Hydration
Constipation occurs when waste movement through the large intestine slows down, allowing the colon to absorb excessive water from the stool. This results in feces that are dry, hard, and difficult to eliminate. Adequate hydration is a fundamental strategy for preventing and alleviating this condition, regardless of the water’s pH level.
Drinking sufficient amounts of water ensures the large intestine does not draw fluid from the waste material, keeping the stool soft and bulky for comfortable passage. Proper hydration also supports peristalsis, the wave-like muscle contractions that move food and waste through the digestive tract. Consuming standard water is a baseline requirement for maintaining regular bowel function.
The Claim: Alkaline Water, Minerals, and Digestive pH
Proponents suggest alkaline water benefits constipation due to properties beyond simple hydration. Alkaline water typically has a pH above 7.5, often ranging from 8.0 to 9.5. The core hypothesis is that this higher pH can help neutralize excess acidity in the stomach and digestive tract, potentially reducing digestive discomfort.
Another proposed mechanism relates to the water’s mineral content, which often includes higher concentrations of magnesium and calcium. Magnesium, in particular, is a known osmotic agent that draws water into the intestines, softening the stool and promoting muscle contractions. Some claims also suggest that the ionization process restructures water molecules into smaller clusters, allowing for better cellular absorption, though this is debated.
Scientific Consensus and Clinical Evidence
Despite the enthusiastic marketing, there is currently no widespread medical recommendation supporting alkaline water as a superior treatment for chronic constipation compared to standard water intake. The human body maintains a tightly regulated internal environment. The stomach’s powerful acid production and homeostatic mechanisms quickly neutralize incoming liquids, making it unlikely that the slight alkalinity of water would significantly alter the pH of the colon to a degree that would alleviate constipation.
Some small-scale studies have investigated the effects of electrolyzed hydrogen-rich alkaline reduced water (EHARW) on digestive symptoms. One open-label study reported significant improvements in bowel movement frequency and stool form after four weeks of drinking EHARW at a pH of 9.5 in patients with chronic constipation. Researchers often attribute these benefits to the dissolved hydrogen gas and antioxidant properties of the water, rather than solely the pH level, meaning there is no definitive conclusion that the alkalinity itself provides a superior benefit over regular water.
Safe and Proven Dietary and Lifestyle Solutions
Since the benefits of alkaline water for constipation are not definitively established, patients should focus on established, medically sound dietary and lifestyle remedies. Increasing dietary fiber intake is one of the most effective ways to manage constipation. Fiber adds bulk to the stool and helps it retain water, which facilitates easier movement through the bowel.
A combination of soluble fiber (found in oats and beans) and insoluble fiber (found in whole grains and vegetables) is most effective for promoting regularity. Individuals should also increase physical activity, as regular exercise stimulates intestinal muscles and encourages gut motility. When lifestyle changes are insufficient, over-the-counter options are available.
Over-the-Counter Options
Osmotic laxatives, such as polyethylene glycol (MiraLAX), draw water into the bowel to soften the stool. Stool softeners like docusate sodium work by allowing more fluid to be incorporated into the fecal matter, providing a gentle and proven method of relief.