Lots of folks rave about the alkaline diet. The idea is that alkaline foods are better for your health since human blood has a pH of about 7.4. But TBH, there’s no solid evidence that proves this diet is legit. Still, there might be some benefits to alkaline drinks. Here’s the DL.

Alkaline drinks 101

What is alkaline, anyway? The pH scale ranges from 0 to 14. A pH of 7 is neutral. A pH above 7 is alkaline, and anything below 7 is acidic.

What drinks are alkaline? Popular alkaline drinks include water, dairy, some juices, some teas, and almond milk.

What are the benefits? A 2013 study found that an alkaline diet might improve muscle health. Another study showed that it helped folks with chronic kidney disease feel better. But again, more research is needed.

Was this helpful?

Ready to start sipping? Here’s a rundown of the best alkaline drinks.


There’s nothing like high quality H2O. Water is vital and keeps your brain, heart, and muscles on fleek. And hey… it’s alkaline! (Well, most of the time.)

Tap water has a pH of 7.4, while bottled water ranges from 6.9 to 7.5. Fizzy water on the other hand ranges from 4.9 to 5.5 since it has carbonic acid in it.


Got milk 🐮? Milk products are slightly acidic, but lean toward neutral. This includes goat milk, buttermilk, and yummy yogurt. Not only is the calcium good for your bones, milk might also help prevent dental erosion since it’s aneutrall drink.

PSA: A 2015 study found that raw milk doesn’t have more nutrients than pasteurized milk… but it DOES increase your risk of food poisoning.

Milk alternatives

Not down with dairy? You’re still in luck. Animal milk alternatives like almond milk and soy milk are in an alkaline or neutral range.


Lots of fruits and veggies have negative potential renal acid loads (PRAL, aka alkaline). Some good choices are:

  • kale
  • celery
  • apples
  • spinach
  • cucumbers

A 2012 study found that eating more garden goodies can benefit bone health and stave strokes or hypertension.

In addition to being alkaline, fruits and veggies are nutrient superstars. They’re loaded with lots of vital vitamins and minerals. A 2014 review found that eating about five servings a day can lower your risk of heart disease ❤️.


Most unsweetened teas are alkaline and have other perks too. Studies suggest green tea may reduce your risk of diabetes, heart disease, and cancer. Some teas may also boost your immune system and fight inflammation.

Here’s where some of your fave drinks fall on the pH scale.

DrinkpHWhere it falls on the scale
tap water7.4alkaline
water bottle6.9–7.5neutral to alkaline
carbonated water4.9–5.5acidic
whole milk (cow)6.7–6.9slightly acidic
soy milk7.0neutral
coconut water6.33 ± 0.17slightly acidic
cranberry juice2.3–2.5acidic
orange juice3.5acidic
apple juice3.35–4.0acidic
green tea7.0neutral
black tea4.9–5.5acidic
black coffee5.0acidic

An alkaline diet might help curb acid reflux issues like indigestion and heartburn 🔥.

Here’s some foods that may help fight the fire:

  • veggies
  • seafood
  • egg whites
  • lean meats
  • noncitrus fruits
  • high fiber foods like oatmeal
  • healthy fats (e.g. walnuts, avocados, olive oil, and flaxseed)

Even if you don’t wanna go all-the-way alkaline, you can still cut back on foods that are known to trigger acid reflux. This includes:

  • mint
  • garlic
  • onions
  • tomatoes
  • chocolate
  • spicy stuff
  • foods high in fat
  • citrus fruits (e.g. lemons, limes, and grapefruit)

Diet PSA

As a reminder, there’s no solid proof that the alkaline diet can cure acid reflux. Plus, your body does a good job at maintaining a healthy pH on its own. But if your doc says it’s OK then it might be worth a shot!

Was this helpful?

In the mood for a boozy bevy? (Same). Alas, most alcoholic drinks are on the acidic side — and that’s if you’re drinking it straight up. Add-ins and mixers (we’re looking at you, soda) can tip the scales even more.

This chart will help you pick your potion 🍸.

DrinkpHWhere it falls on the scale
vodka6.0–7.0slightly acidic to neutral
red wine3.3–3.6acidic
white wine3.1–3.4acidic
barley malt lager beers4.0–5.0acidic

FYI: A drink’s exact pH level can change based on brands and brew style.

Time to get toasty! Your best bet is a nice cup of hot tea. Boiled water is alkaline and so are most teas. Plus, tea has a slew of killer health benefits. A glass of warm milk can also do the trick.

Pro tip: Add some ginger to your tea. In addition to being alkaline, ginger can help soothe an upset tummy and stave off period cramps. Plus, it tastes great.

Brew something special

If you’re in the mood for something unique, try this vegan green milk. (Don’t worry, it’s tasty AF.)


  • 2 cups almond (or soy) milk
  • 1 lime, squeezed
  • 2 cups of spinach juice
  • a few inches of ginger, juiced
  • dash of cinnamon


  1. Warm-up the almond milk on low heat.
  2. Gradually bring it to a light boil.
  3. Add cinnamon and stir.
  4. Add in the spinach, ginger, and lime juices.
  5. Serve warm and enjoy!
Was this helpful?

The alkaline diet def isn’t a cure-all. You still need to maintain a balanced diet to keep yourself healthy. But alkaline drinks might have some positive perks. Just be sure to chat with your doctor before switching up your diet.