Exploring the Benefits of Alkaline Water for Athletes in Combat Sports

The Importance of Hydration

A recent study in PLOS ONE highlights the role of alkaline water in enhancing hydration and exercise performance for athletes involved in combat sports. Proper hydration is crucial for maintaining health, particularly during and after physical exertion. Fluids are essential for bodily functions, as they transport nutrients to cells, regulate body temperature, eliminate waste, and support various internal processes.

During exercise, the body loses water and fluids through sweat and respiration, which can lead to dehydration if not adequately replenished. Dehydration can adversely affect overall health as well as exercise performance and energy levels.

Limited Evidence on Alkaline Water’s Benefits

While many studies have investigated hydration’s impact on physical activity, there remains no consensus on the optimal type or amount of beverage for enhancing sports performance. Alkaline water is often marketed for its potential health benefits, including anti-aging and antioxidant properties. Antioxidants can help prevent cell damage by neutralizing free radicals—molecules that can harm body cells and tissues. Some research also indicates that alkaline water may alleviate acid reflux by reducing stomach acidity. However, the benefits of alkaline water for physical activity and general health continue to be debated, with limited evidence supporting its claims.

Hydration Needs in Combat Sports

Combat sports such as boxing, kickboxing, and mixed martial arts involve intense physical exertion, leading to significant fluid loss through sweating. Many athletes in these sports intentionally limit water intake before competitions to reduce weight. Variations in hydration levels and temperature during these activities can affect muscle strength, reaction time, and overall performance. Typically, athletes consume tap or bottled water to counterbalance the substantial fluid loss during training and competitions.

During vigorous exercise, the body may not receive sufficient oxygen for energy production, prompting lactate production to sustain energy levels. However, elevated lactate can increase muscle acidity, potentially leading to metabolic acidosis—a condition characterized by excessive acid production or insufficient acid elimination. Symptoms of metabolic acidosis include rapid breathing, decreased muscle function, and fatigue, with severe cases posing serious health risks.

The PLOS ONE Study on Alkaline Water

The PLOS ONE study investigated alkaline water as a viable solution for exercise-induced metabolic acidosis. It involved 16 male participants who had extensive experience in combat sports. The athletes were randomly assigned to either an alkaline water group or a regular water group. Over three weeks, participants trained while consuming their designated water type, averaging between 2.6 to 3.2 liters of water daily. Hydration, exercise performance, and health status were assessed before and after the study period to evaluate the effects of alkaline water.

Results and Recommendations

Findings from the study indicated that athletes who consumed alkaline water displayed improved hydration levels compared to those who drank regular water after three weeks. Additionally, alkaline water contributed to balancing acid levels in the body, reducing muscle fatigue, and enhancing performance in high-intensity exercises. Given the physically demanding nature of combat sports, researchers recommend that athletes aim for three to four liters of alkaline water per day during training and competition to optimize hydration and performance.

While this study suggests that alkaline water can benefit certain high-intensity physical activities, it was limited to combat sports and involved a small participant group. Furthermore, performance improvements were mainly observed during intense exercise. Additional research is necessary to confirm the health benefits of alkaline water for broader athletic applications and overall well-being.

References

1. Texas Health and Human Services. The importance of hydration [Internet]. Austin: Texas HHS [unknown date] [cited 2018 Dec 2]. Available from: https://hhs.texas.gov/sites/default/files/documents/services/health/texercise/importance-of-hydration.pdf
2. Coaching Association of Canada. Fluids for athletes [Internet]. Ottawa: CAC [unknown date] [cited 2018 Dec 2]. Available from: https://www.coach.ca/fluids-for-athletes-p154679
3. Chycki J, Kurylas A, Maszczyk A, Golas A, Zajac A. Alkaline water improves exercise-induced metabolic acidosis and enhances anaerobic exercise performance in combat sports athletes. PLoS One [Internet]. 2018 Nov [cited 2018 Dec 2]; 13(11): e0205708. Available from: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0205708 doi:10.1371/journal.pone.0205708
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8. Medline Plus. Metabolic acidosis [Internet]. Maryland: United States National Library of Medicine [updated 2018 Nov 13; cited 2018 Dec 2]. Available from: https://medlineplus.gov/ency/article/000335.htm