How Much Alkaline Water Should You Drink a Day? 5 Mistakes

Last updated Nov 29, 2021

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How much alkaline water should you drink a day? Many alkaline water drinkers – both new and experienced – ask themselves this question. The answer is more complicated than you may have thought, but I’m here to make it as easy to understand as possible.

how much alkaline water should you drink a day

Over the past year, I’ve researched alkaline water extensively. There’s a ton of conflicting information out there. There’s even a ton of conflicting information about how much water to drink every day in general.

In this helpful guide, I condense everything I’ve learned. Plus, I share my personal experience drinking alkaline ionized water with you. By the end, you’ll know for sure how much alkaline water you should drink a day. I’ll also tell you the best times to drink it and when to avoid drinking it.

I’m confident you’ll pick up some helpful tips in the next few minutes that you can’t find elsewhere.

Let’s start with my list of 5 things to avoid.

5 Things to Avoid When Drinking Alkaline Water Daily

It’s easier to begin answering the question at hand by listing the things you should avoid when drinking alkaline water.

#1) Don’t Buy Into the High pH Misconception

It’s important to stay within the ideal pH for drinking water to avoid upsetting your pH balance. There’s no scientific evidence showing that water with a pH above 9.5 is more beneficial.

Several alkaline water brands I’ve reviewed have a pH of 10. In my opinion, this is too high for long-term drinking since there’s insufficient scientific research on alkaline water with a pH above 9.5. It appears to me that these bottled water companies are attempting to profit off the misconception that the higher the pH the more benefits.

Don’t fall into this trap. The alkaline ionized water I drink daily has a pH between 8 and 9.5. Water with a pH of 9 is what reversed a bad case of heartburn for me, and it hasn’t come back since.

Key Takeaway: Don’t fall into the trap of thinking the higher the pH the healthier the water. Remember, you’re trying to find balance by drinking alkaline water, not raising your pH to an unhealthy level.

#2) Avoid Alkaline Water During/Before/After Meals

It’s important to remember that your stomach acids digest your food properly. You don’t want to mess with them by drinking alkaline water too close to your food or while eating.

It’s recommended by most alkaline water experts to avoid drinking alkaline water at least 1/2 hour before and after meals. Also, avoid drinking it altogether while eating. If you must drink water while eating, it’s best to drink neutral pH water or water as close to neutral as possible.

One of the lessons my grandfather taught me at a young age was not to drink while eating. I’ve been following his guidance for about two decades with good results.

#3) Don’t Skip a Glass or Two First Thing in the Morning

I’ve found that the best time for me to drink alkaline water is first thing in the morning on an empty stomach. It gives me an extra boost of energy and begins hydrating my body from the moment I wake. I drink 2 full glasses.

By following this method, I’ve eliminated the sour stomach feeling I used to get in the morning. Sometimes, I eat before bed, which is I know isn’t the healthiest thing to do, but alkaline water has made it okay for me.

Relieving myself of that nauseous feeling I used to get in the morning has been one of the more pleasant alkaline water benefits I’ve experienced.

#4) Avoid Alkaline Water Filters That Add Minerals Only

I’ve reviewed a long list of alkaline water products, and the filters I feel the least comfortable with are the ones that add minerals to boost pH without filtering the water.

If you live in an area with hard water, your water already has enough minerals. There’s also a good chance that your water is already slightly alkaline since minerals such as calcium and magnesium boost pH.

A lot of these alkaline water filters add more calcium and magnesium to boost the pH of your water. They also make dubious claims, including words like “microcluster” or “restructure” in their advertising. Use caution when purchasing these products because you don’t want to consume too many minerals in your water.

#5) Don’t Start with Water That Has Too High of a pH

When you first start drinking alkaline water, it’s best to start with water that has a pH of 8. There are several artesian water brands on the market such as Fiji that have slightly alkaline pH levels near 8.

Once you’ve been drinking slightly alkaline water for a few weeks, you can work your way up gradually to a pH of 9.5 max.

If you own a water ionizer or are thinking of buying one, your water ionizer allows you to choose the exact pH of your drinking water. This way, you can work your way up the ladder without experiencing a Herxheimer reaction, which is what happens when your body releases toxins faster than it can get rid of them.

One last tip, avoid taking medications with alkaline water. It’s best to drink neutral water or water with a near-neutral pH when taking medications. If you’re unsure, you should always consult a physician.

How much alkaline water should you drink a day? Final Answer

Now that you know what to avoid, let’s go over the final answer. Some people believe you should drink water only when you feel thirsty while others say if you experience thirst you’re already dehydrated.

Most people can agree that the 8 cups of water a day rule is outdated and inaccurate. There’s also the drink half your weight in ounces rule.

So which rule should you follow? In my opinion, the National Academy of Health and Medicine provides the most accurate guide.

They recommend:

  • On average, men should have 3.7 liters (125 oz) from both food and water
  • On average, women should have 2.7 liters (91 oz) from both food and water

Since it’s difficult for us to track exactly how many ounces of water we get from eating, the NAHM recommends letting your thirst guide you.

Conclusion: Drink alkaline water whenever you feel thirsty. By avoiding the 5 things I listed and following the NAHM’s recommendations, you’ll drink an adequate amount of water each day.

EPA-Recommended Water pH

Another point I think you should be aware of is the EPA’s recommended water pH. Keep in mind, the EPA only recommends water pH, meaning the EPA’s recommended pH range is non-enforceable.

The EPA recommends a pH between 6.5 and 8.5 in its National Secondary Drinking Water Regulations (NSDWRs).

What I find interesting is that even the EPA agrees that alkaline water is better than acidic water since their range is more on the alkaline side.

If you want to err on the side of caution, don’t go above 8.5 for long-term alkaline water drinking. If you’re someone who is suffering from acid reflux, you may want to go higher until you get your symptoms under control. That’s what I did.

Final Thoughts

Do you know how much alkaline water you should drink a day now? I hope I cleared up any doubts you may have had when you arrived here and answered all your questions.


  • Follow your thirst and use the NAHM recommendations for men and women above as a general guideline. Obviously, the more active you are and the more you sweat the more water you’ll need to quench your thirst.
  • Remember that even the EPA recommends water with an alkaline pH of up to 8.5
  • Remember the 5 things to avoid I listed above

Can you drink too much alkaline water? There’s a slim chance of this happening. In reality, you can drink too much of any type of water. When this happens, it’s called water intoxication or Hyponatremia.

One of the keys to life is to do all things in moderation. Listen to your body, stay within the recommended ranges, and you’ll be A-OK.