Should You Use Baking Soda for Sports Performance - with DIGESTION in Mind! (2022)

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

Should You Use Baking Soda for Sports Performance – with DIGESTION in Mind discusses a seemingly newer trend and supplement option for athletes: taking a dose of baking soda before workouts for better endurance and performance.

Happily, this practice has been studied for over 80 years! So we have a lot of studies on the topic. (source)

But — we also discuss how taking baking soda for sports affects digestion!

If you’ve been working on your digestion for a while, you probably already know that baking soda does not support digestion, in fact, just the opposite. So then, how to safely use it for exercise performance?

In this article we discuss:

  • Why baking soda is used to enhance sports performance
  • How to use baking soda to enhance sports performance
  • When and how to take baking soda in water (dosage and recipe)
  • How to protect and support your digestion while including baking soda
  • Natural alternatives to baking soda that are gentler on digestion and increase athletic performance
  • What our family is doing

Should You Use Baking Soda for Sports Performance - with DIGESTION in Mind! (1)

Should you use baking soda for sports performance

First of all, don’t add baking soda to the water you plan to drink WHILE you’re exercising — unless:

  • you’ve been using it for a while and know how your body responds to it
  • and, you plan to exercise for MORE than one hour

If you use it, most research shows it’s most effective when taken 60 to 180 minutes before certain kinds of exercise: those who are doing endurance sports, such as running, wrestling, swimming, cycling and rowing. Not weight lifting necessarily, although sources disagree.

Including baking soda in your water before you exercise has been shown to enhance sports performance and endurance, especially in high intensity sports and activities.

How does baking soda work

Our body before exercise

Different parts of our bodies are regulated to maintain various pH levels. Primarily our kidneys and lungs maintain this balance.

However, high intensity exercise is one external factor that can throw off this balance.

How exercise affects the pH of our bodies

During heavy exercise, when oxygen levels reach a minimum, the body’s cellular energy source, adenosine triphosphate (ATP), needs an anaerobic pathway.

A major byproduct of the anaerobic pathway is hydrogen. Too much hydrogen decreases the pH of muscles, creating an acidic environment.

If you’ve heard of lactic acid build-up, some newer researchers no longer think in these terms, but they do recognize the acidity of the muscles and the pH change after strenuous exercise.

How baking soda affects the pH of our bodies

Also called sodium bicarbonate, it works by decreasing acidity in working muscles — which prevents cramping and other muscular limitations that often present during endurance exercise.

(Video) Increase endurance and stamina quickly with baking soda

Being an alkaline substance, with a pH of 8.4, means that baking soda in the blood stream allows acid from the muscles to move out, thus returning the cells to their normal pH (closer to 7); OR, some researchers now say baking soda buffers the excess hydrogen, clearing acid out of muscle cells.

By restoring the muscles’ pH, baking soda helps with muscle strength and endurance.

In summary: Baking soda reduces acidity in the entire body, profoundly affecting muscles where most of the acid and hydrogen build-up take place.

Should You Use Baking Soda for Sports Performance - with DIGESTION in Mind! (2)

What’s the research on baking soda and performance

Studies on baking soda and exercise started in the 1930s. But impressive studies got more athletes’ attention starting in 2008 and 2010 with testing done on swimmers and tennis players.

This impressive study showed its benefits for sprinters, at a dosage of 300 mg/kg body weight. Specifically, results showed increased “average power” with the number of repetitions:

‘Peak power’ output was also greater in the bicarbonate trials with it being significantly higher … during the final ten-second sprint. It was concluded that during exercise consisting of repeated, short-duration sprints, power output was enhanced following the ingestion of sodium bicarbonate …

Another study of middle-distance runners who took baking soda before an 800-meter run showed an improvement, on average, of 2.9 seconds! (source)

Other similar studies exist as well.

Dosage of baking soda

Baking soda should be taken 60 to 90 (or up to 180) minutes before exercise.

Research suggests that the most effective dose is 0.3 grams. But if you’re new to using it, consider starting with a smaller dose first to see how it affects you: 0.1 or 0.2 grams.

With creatine

Some athletes combine it with creatine. The average recommended dose is: 20 g of creatine + 300 mg of baking soda per kg of body weight. (source)

Body weight in pounds

To figure out baking soda dosage based on body weight in pounds, use this formula:

  • Baking soda in grams, so .3 grams x body weight in pounds (example, 175 pounds) = 23.7 grams
  • A good starting place if you haven’t taken baking soda for exercise before may be closer to 15 g, stirred into 8 ounces of water.

Make sure you don’t have a reaction before you increase your dose.

Baking soda and water recipe (in teaspoons, too)

Although often given in measurements of grams and milligrams, I think it’s a LOT more helpful for many of us in the U.S. to include a recipe that uses teaspoons and cups.

For a single dose that’s to be taken just once a day — while it should be figured based on body weight, I’ll give you an approximation in teaspoons:

(Video) How Baking Soda Increases Your Athletic Performance

  • possible starting dose: 3 teaspoons of baking soda (14.4 g) –> closer to recommended dose for athletes: 4 teaspoons (19.2 g)
  • 1 cup of water (200 ml)

Simply stir together so the baking soda dissolves, and drink.

Most athletes benefit from a 20-gram serving.

Some people prefer taking baking soda capsules, which you can find here. Just make sure the brand you choose has only one ingredient: baking soda. Several companies add unnatural fillers.

Potential GI and digestion issues

Few, but some people, especially those with existing GI issues, experience side effects such as vomiting, bloating, diarrhea and gas when taking baking soda for exercise benefits.

As you may already know, baking soda should never be taken with meals high in protein (or fat), because it reduces the acidity of the stomach (a higher pH number), and the stomach needs more acid to digest meat.

When not digesting foods, the proper pH of the stomach is about 1.5 to 3 (very acidic).

During digestion of meats and fats, the stomach’s acidity decreases at first (to about 5), but goes back to around 2 or 3 again as digestive juices are released — which bitters help to stimulate. (I talk more about bitters below.)

Taking baking soda at this point would totally sabotage the process, making the stomach more alkaline, a pH of 5 to 7.

Tips for baking soda and digestion

1. If you struggle with any GI symptoms from taking baking soda water on an empty stomach or right before exercise, you may be able to:

  • take baking soda with a carbohydrate-rich meal
  • spread small doses throughout the day/sip on it
  • or take enteric-coated capsules.

But, don’t neglect eating protein for the sake of taking baking soda. Try to find the right balance to include both, if you find it helps your athletic performance.

2. Take digestive bitters with your meals that contain protein and/or fat. This ensures:

  • the pH of your stomach will be correct for the digestion of meals (even though you’re taking baking soda at other times in the day).

Here’s how to make your own EASY and best digestive bitters (takes 5 minutes). Or here‘s the best one to buy.

Time frame of when to space out taking baking soda

Wait 2 to 3 hours after your protein meal before taking your baking soda and then exercising. By this time, the food from your stomach will have moved into your intestines. (If you have slow digestion, you could wait 3 to 4 hours before taking baking soda and exercising.)

This is the strategy we’ll take with my son. It’s hard because he eats super often (growing boy, always hungry!). But, he will typically eat fruit or carbs shortly before training. So that works well if he drinks the baking soda water near that time (but eats protein 2 to 3 hours earlier).

Though sodium bicarbonate’s benefits sound exciting, talk to your doctor to see if it’s a good fit for your body.

(source)

(Video) Before You Consume Baking Soda: WATCH THIS

Alternatives to baking soda that are gentler on digestion

If you’d like to consider other natural and low cost alternatives to baking soda, here are three:

1. Beta-Alanine

Beta-Alanine is a non-essential amino acid. It may be a gentler, yet still inexpensive, alternative to baking soda — with none of the GI symptoms. However, there may be other unsafe effects …

Quick features on Beta-Alanine:

  • CONS: 1) Causes a tingling, itching sensation as it begins to work. This may be very irritating for some people. This is not understood by the medical community, but given how it works (see below), I think we can easily see why this happens and the potential dangers. In my opinion, B-A related tingling and itching are similar to the “niacin flush” and indicate a histamine reaction, which none of us wants to cultivate regularly. Taking a lower dosage of 800 mg at a time may help prevent this sensation, but may also decrease the supplement’s effectiveness. (source) Divided doses or sustained release products may be good options. B-A does need to build up in the system, so don’t plan to see results immediately. Allow 2 to 6 weeks for results. 2) May elevate blood pressure.
  • PROS: Forms Carnosine: Carnosine delays the onset of acid in the muscles and allows for longer workout sessions and improved exercise performance. (source)
  • TIPS: Consider taking B-A with meals, as it seems to increase carnosine more when taken with food. (source) Most results have been reported at doses of 2 to 5 grams daily, after 2 to 6 weeks of supplementation.
  • HOW IT WORKS: Binds to the histadine in one’s muscles to form carnosine. Histadine is an amino acid and a key component of the body for regulating the pH of the blood, repair, healing and detox of heavy metals (source). While carnosine is a good thing, I’m not sure that binding histadine is the best way to accomplish that end:

Histidine regulates the immune defense in the body, allergic reactions and inflammatory processes, so a deficiency of L-histidine can lead to an increased tendency towards infection and the aggravation of symptoms of allergies.

Find a good Beta-Alanine here.

Or, a great sustained release product here, which I think is a better option — no, or very few, tingles, but still delivers results. (But may still raise blood pressure in some people.)

Personally, I think there need to be some long term studies on the use of B-A to assure me it won’t cause more inflammation and disease in the long run.

2. Cordyceps (my personal choice)

Quick features of Cordyceps for exercise performance:

  • Potential CONS: It is a vasodilator, dilating the blood vessels (thereby increasing blood flow and supporting endurance). For some, this can reduce blood pressure too much, resulting in dizziness. While this is not common, consider starting with a lower dosage than is recommended, and increase if it’s right for your body. (Of course, reduced blood pressure is a benefit for some people!)
  • PROS: Cordyceps are a natural energy booster. This mushroom-based super food supplement helps to support cardiovascular function. It delivers more blood and oxygen to the muscles faster, which allows more oxygen to reach all the cells in the body resulting in better cell function and performance. In studies, cordyceps have been shown to help athletes exercise longer and with more intensity. (source) Cordyceps are gentle (for most people) and effective.
  • TIPS: It’s recommended to take cordyceps about 1 hour before a workout. If well tolerated, athletes typically consume and maintain 2 grams (2000 mg) daily.
  • HOW IT WORKS: Cordyceps mushrooms produce their benefits due to a protein they contain: cordycepin. This protein is an adenosine derivative and helps to produce ATP, which we mention above: it’s the body’s cellular energy source. Thus, the energy boost!
  • DOSAGE: For athletes, dosage is 1.5 to 3 grams. As mentioned, I think it’s best to start with the smaller amount to be sure there’s no dizziness.

Here’s the Cordyceps powder we use and buy. (Use code BEAUTIFUL10 at checkout for 10% off your entire purchase.) My husband uses cordyceps in the afternoons similar to how some people use coffee, but for a more natural steady pick-me-up. It works well for him. I used cordyceps for years to help restore my body’s core energy.

Should You Use Baking Soda for Sports Performance - with DIGESTION in Mind! (3)

3. Beet powder

Quick features on beetroot powder and how it works:

Many of beet powder’s benefits comes from its nitrate content. Nitrate occurs in other foods as well, but is very concentrated in beets. Nitrate is converted into nitric oxide when consumed — which increases nitric oxide levels in the body.

Nitric oxide causes increased blood flow, increased oxygen transportation, improved lung function and stronger muscle contraction.

  • CONS: Beets are high in oxalic acid. A diet high in oxalates, or regular consumption of beet powder, can lead to many chronic health issues. Long term regular use of beet powder is not something I personally would do. Beet powder is also a vasodilator, so be cautious with reduced blood pressure and potential dizziness. (Of course, reduced blood pressure is a benefit for some people!)
  • PROS: 1) Beet powder is a whole food supplement, with just one ingredient: beets. Choose organic, or you’ll get GM. Beet juice and whole cooked beets also have similar benefits. 2) Beet powder can deliver quick results! As the nitric oxide takes effect, this supplement has obvious workout benefits for many people.

Here’s a great (and the best) organic beet powder, grown and processed in the U.S.!

A small group of athletes have discovered the powerful combination of using cordyceps and beet root powder together for their synergistic effect. Together they increase the amount of oxygen in the blood, improve delivery of it to the muscles and boost muscular energy.

Gentle movement that reduces acid in the muscles

Try these methods, which are not supplements, to reduce acid in muscles:

(Video) 24 Health Benefits Of Drinking Baking Soda And Water

  • Decrease exercise intensity
  • Rest
  • Take deep breaths during exercise
  • Do low-intensity movements, such as yoga, walking, biking or foam rolling

Concluding thoughts and — what our family is doing

My oldest teen athlete is now competing at a higher level and sometimes runs into build-up of acid/hydrogen in his leg muscles. His challenge is what prompted my research on the topic.

Another athlete’s dad is the one who told me about the cordyceps-beet combo he used for himself during his track years. I am more curious about beet alternatives that deliver the same (nitric oxide) effect without the oxalates or extra vitamin A (which also builds up in the system), something like L-arginine.

L-arginine may increase oxygen delivery to muscles and decrease acid build-up. Unfortunately, the studies are not very reassuring.

On the other hand, one study showed that Beta-Alanine’s ability to produce carnosine also elevates nitric oxide levels. And taking Beta-Alanine may produce more carnosine than taking carnosine itself. (source)

Baking soda, Beta-Alanine and creatine may be used together. (sources 1, 2) I haven’t decided how I feel about creatine yet.

Cordyceps (and baking soda) for our family

Is using baking soda to increase performance cheating?

My son isn’t sure he likes the idea of baking soda, both morally and physically. He feels if there’s something like creatine that helps him to reach his training goals and maintain them, then that’s better than a temporary boost for performance that requires daily ongoing use.

However, he concedes that the point of baking soda is not necessarily the improved times, to beat the competition. It’s to remove the limitations that excess acid in the muscles causes. And, there are many methods of addressing this problem that are considered morally sound. Baking soda is just one possible aid.

He also doesn’t like the idea of drinking 3 teaspoons of it! 😉

For now, we’re just trying out cordyceps. We may try baking soda in the future.

While my son’s not so sure about baking soda, I’m not sure I can trust Beta-Alanine’s effect on histadine.

I’ll definitely update this post when we have more personal experience to report back. In the meantime, I’ll keep researching other options as well. (For those doing the VAD diet [with us], we have one more option we’re using. Feel free to email me if you’re doing VAD and would like more information on it.)

I’d love to hear any personal experiences you’ve had with these supplements. Please share below in the Comments.

Other cautions with taking baking soda

  • Baking soda not only interferes with how the body digests foods. It also affects how the body absorbs some medications. For this reason, it should not be taken within 2 hours of prescriptions. Once again, baking soda lowers stomach acid levels, which means it interferes with the body’s ability to break down and absorb supplements.
  • Large doses can increase blood pH above normal — which may result in muscle spasms and/or disturbance of the heart rhythm.
  • Pregnant or breastfeeding women should avoid sodium bicarbonate.
  • People with kidney problems, heart disease or a history of electrolyte issues should also avoid this supplement.
  • Talk to your doctor. 🙂

You can Pin this article here:

Should You Use Baking Soda for Sports Performance - with DIGESTION in Mind! (4)

Additional sources

1, 2, 3, 4, 5, 6, 7, 8

(Video) Healing Your Body With Baking Soda & Water | Dr. Mandell

FAQs

Does baking soda help performance? ›

Taking sodium bicarbonate may help enhance your sports performance, especially in high intensity sports and activities. It works by decreasing the acidity in working muscles to help you exercise longer. Most research suggests that the most effective dose is 0.3 grams per kg taken 60–180 minutes before exercise.

How do you take sodium bicarbonate for exercise? ›

If taking sodium bicarbonate acutely for exercise, a dose can be taken 60-150 minutes before anaerobic activities associated with metabolic acidosis (i.e., “the burn”) for maximum benefit.

How much baking soda should I drink after a workout? ›

More research is needed, says study co-author Paul O'Connor, but since baking soda is reasonably innocuous, it can't hurt to try. To ease your soreness, stir 1⁄4 tsp of the kitchen staple into eight ounces of water—and save the pills for when you're feeling really achy.

Does baking soda help with fatigue? ›

Baking soda may help delay fatigue due to its high pH, letting you perform at max intensity for longer ( 30 ).

Why do athletes take sodium bicarbonate? ›

Supplementation with sodium bicarbonate (doses from 0.2 to 0.5 g/kg) improves performance in muscular endurance activities, various combat sports, including boxing, judo, karate, taekwondo, and wrestling, and in high-intensity cycling, running, swimming, and rowing.

How much baking soda is safe per day? ›

If you're prone to tummy woes or just want to boost your general health, Brandon advises dissolving a teaspoon of baking soda in an eight-ounce glass of water every morning "to help maintain a healthy pH balance throughout the digestive system for optimal digestion, minimized acid reflux, and healthy bowel functioning. ...

Can sodium bicarbonate raise blood pressure? ›

People who already have high levels of sodium in the blood should avoid sodium bicarbonate. High blood pressure: Sodium bicarbonate might increase blood pressure. People who already have high blood pressure should avoid sodium bicarbonate.

What is the side effects of sodium bicarbonate? ›

The most common side effects of sodium bicarbonate include feeling thirsty, stomach cramps, and gas. If you have certain health conditions — like high blood pressure, heart failure, or kidney disease — you may be at higher risk of more serious side effects.

How much baking soda should I drink to reduce inflammation? ›

Baking soda may lower acidity in your mouth and stomach, fight body odor, improve kidney function, and alter autoimmune activity. If you want to try it, start slowly with low doses. Then gradually work up to 1/4 teaspoon a day, in 20 ounces of water. Watch for side effects.

Does baking soda help with muscle pain? ›

Take baking soda to reduce muscle soreness from a hard workout. Baking soda — or sodium bicarbonate — is traditionally used for baking, cleaning and reducing household smells. But not everyone is aware that you can take sodium bicarbonate for muscle cramps or soreness.

Does baking soda stop leg cramps? ›

Baking soda, 1/4 teaspoon in 8 ounces of water, is reputed to fight painful leg cramps quickly. Baking soda contains sodium, so it is not for anyone on a low-salt regimen. Pinch your upper lip firmly between your thumb and forefinger until the cramp eases.

What happens if you drink baking soda everyday? ›

Drinking it too quickly could pose an additional risk. Too much baking soda can poison some bodily systems and spur on things like diarrhea, vomiting, and gas which can cause kidney failure, dehydration, or even seizures (via Medical News Today).

Is baking soda good for gas? ›

Baking soda is effective at relieving both indigestion and acid reflux when it's consumed. It can also help with bloating and gas. Mix half a teaspoon of baking soda with 4-5 ounces of warm water and drink up to experience relief.

Is baking soda safe to eat? ›

Q: Can baking soda be consumed? A: Absolutely. It's a popular ingredient in recipes, particularly baked goods. It can also be consumed as an antacid.

Does drinking baking soda reduce lactic acid? ›

According to some studies, it is believed that taking sodium bicarbonate helps reduce lactic acidosis. Its action seems to helpful in short-duration sports of high intensity, in moderate duration sports such as sprint, cycling and swimming, as well as in moderate intensity and duration sports such as tennis and boxing.

Can I take sodium bicarbonate daily? ›

The FDA suggests a maximum daily dosage of 200 mEq sodium and 200 mEq bicarbonate in people up to 60 years old , and maximum daily dosage of 100 mEq sodium and 100 mEq bicarbonate in people over 60 years old for up to 2 weeks. Taking sodium bicarbonate by mouth in high doses is POSSIBLY UNSAFE.

How quickly does sodium bicarbonate work? ›

The sodium bicarbonate starts to work straight away. Any symptoms of acidosis should improve after 1-2 days (although many children do not have symptoms).

Is drinking baking soda good for your kidneys? ›

We found that sodium bicarbonate did not improve physical function or quality of life compared with placebo. Sodium bicarbonate also did not improve kidney function, bone health or blood vessel health compared with placebo.

Is a teaspoon of baking soda a day good for you? ›

Daily intake of baking soda can help prevent autoimmune diseases, such as rheumatoid arthritis, cardiovascular disease, atherosclerosis, irritable bowel disease and Type 2 diabetes, says a recent study by researchers from Augusta University, US.

Is baking soda good for the heart? ›

The alkaline substance, more commonly known as baking soda, has been given to heart attack victims to prevent lactic acidosis, a build-up of damaging acids in the blood. But the researchers found that solutions of the sodium bicarbonate worsened heart and liver functions in patients.

Can you digest baking soda? ›

The Bottom Line

Baking soda is sodium bicarbonate. Both sodium and bicarbonate can cause serious toxicity if too much is swallowed.

Can I drink baking soda on an empty stomach? ›

Preparation methods. There are three popular methods that people use to incorporate baking soda into their daily routines. The first involves diluting 1/2 teaspoon of baking soda in 1–2 cups (240–480 mL) of water and drinking this concoction on an empty stomach whenever it's most convenient during the day.

Is drinking baking soda and water good for you? ›

You can use it to: Calm indigestion: Add 1/4 teaspoon of baking soda to a glass of water to zap acid in your stomach. But acid doesn't cause all kinds of indigestion, so if your symptoms don't improve after 2 weeks, call your doctor. Don't take baking soda within 2 hours of other medications.

Is baking soda good for liver? ›

Use natural alternatives whenever possible to help your liver. Good non-toxic cleaning products include sodium bicarbonate (baking soda), and ordinary white vinegar.

Does sodium bicarbonate make you urinate more? ›

Side effects requiring immediate medical attention

Check with your doctor as soon as possible if any of the following side effects occur while taking sodium bicarbonate: Frequent urge to urinate.

How can I increase my bicarbonate levels naturally? ›

One way to increase bicarbonate levels is through alkali therapy, which could include taking sodium bicarbonate. Your doctor could also suggest taking another similar supplement, such as calcium citrate, calcium carbonate, or calcium acetate. Taking sodium bicarbonate introduces sodium (salt) into your body.

When should I take sodium bicarbonate? ›

For sodium bicarbonate powder:
  1. To relieve heartburn or sour stomach: Adults and teenagers—One-half teaspoonful in a glass of water every two hours. Your doctor may change the dose if needed. ...
  2. To make the urine more alkaline (less acidic): Adults and teenagers—One teaspoonful in a glass of water every four hours.
1 Apr 2022

Is baking soda the same as sodium bicarbonate? ›

Baking soda is pure sodium bicarbonate, a fine white powder that has many uses. You may wonder about bicarbonate of soda vs. baking soda, but they are simply alternate terms for the same ingredient. If your recipe calls for bicarbonate of soda, it is simply referring to baking soda.

What is the fastest way to reduce joint inflammation? ›

If you think your joint inflammation is due to a sudden injury, the RICE (rest, ice, compression, and elevation) method is the first line of treatment to reduce pain and swelling. See an orthopedist if the pain and swelling don't diminish after RICE treatment.

What is the fastest way to get rid of inflammation in the body? ›

Simple rules of thumb for anti-inflammatory eating:
  1. Eat more plants. Whole plant foods have the anti-inflammatory nutrients that your body needs. ...
  2. Focus on antioxidants. They help prevent, delay or repair some types of cell and tissue damage. ...
  3. Get your Omega-3s. ...
  4. Eat less red meat. ...
  5. Cut the processed stuff.
13 Aug 2019

How many times a day can you drink baking soda and water? ›

All you need is half teaspoon of baking soda and a glass of water, which is about 200 millilitres. Mix both the ingredients and drink once in a day or as the doctor suggest. Do not drink it daily or if you must, make sure it is done under supervision.

Does baking soda help with stomach pain? ›

Sodium bicarbonate , also known as baking soda, is used to relieve heartburn, sour stomach, or acid indigestion by neutralizing excess stomach acid. When used for this purpose, it is said to belong to the group of medicines called antacids. It may be used to treat the symptoms of stomach or duodenal ulcers.

Is baking soda and water good for gastritis? ›

Baking Soda And Water

Baking soda acts as an antacid and brings down the acid levels in the stomach. Take one teaspoon baking soda a glass of water. All you have to do is stir the baking soda in the water until the mixture is not cloudy anymore. Drink this.

How do you remove lactic acid from your muscles? ›

Finally, stopping exercise and allowing lactate to clear is the surefire way to get rid of excess lactate. Your body naturally gets rid of lactic acid through metabolism. Taking deep breaths, staying hydrated, and reducing exercise intensity are the best ways to maximize natural lactate clearance.

What fruit is good for leg cramps? ›

Bananas: A Time-Tested Treatment

You probably know that bananas are a good source of potassium. But they'll also give you magnesium and calcium. That's three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief.

What to rub on legs for cramps? ›

Apply a menthol-based ointment or topical anti-inflammatory pain reliever like Bengay (or this DIY essential oil rub) to soothe soreness that can follow severe cramps. Bonus: "Massaging muscles as you put on ointment may help relieve cramps directly," Matzkin says.

What can I drink for stiff muscles? ›

The 10 Best Muscle Recovery Foods and Drinks
  • Tart cherry juice. Drinking tart cherry juice may benefit both trained athletes and novice gym-goers alike. ...
  • Watermelon and watermelon juice. Watermelon is sweet, hydrating, and loaded with nutrients. ...
  • Fatty fish. ...
  • Pomegranate juice. ...
  • Beet juice. ...
  • Whey protein shakes. ...
  • Eggs. ...
  • Dairy.
19 Aug 2021

What are the side effects of baking soda? ›

Long-term and overuse of baking soda can increase your risk for:
  • hypokalemia, or potassium blood deficiency.
  • hypochloremia, or chloride blood deficiency.
  • hypernatremia, or rise in sodium levels.
  • worsening kidney disease.
  • worsening heart failure.
  • muscle weakness and cramps.
  • increased stomach acid production.

Can you mix creatine with baking soda? ›

Baking Soda and Creatine

It concluded that, Combining creatine and sodium bicarbonate supplementation increased peak and mean power and had the greatest attenuation of decline in relative peak power over the 6 repeated sprints. In other words, better performance in high intensity, intermittent exercise.

Can I take a baking soda bath? ›

Baking soda baths are an inexpensive, safe, and often times, effective way to care for your skin and treat health concerns. Baking soda baths are different to Epsom salt baths, which are used to treat different conditions.

Does baking soda help muscle soreness? ›

Take baking soda to reduce muscle soreness from a hard workout. Baking soda — or sodium bicarbonate — is traditionally used for baking, cleaning and reducing household smells. But not everyone is aware that you can take sodium bicarbonate for muscle cramps or soreness.

Is baking soda bad for digestion? ›

When using it in its powder form, it can be easy for a person to take too much baking soda. This can cause adverse effects, such as digestive discomfort. In too large a dose, baking soda is also poisonous. This is due to the powder's high sodium content.

Is baking soda good for the heart? ›

The alkaline substance, more commonly known as baking soda, has been given to heart attack victims to prevent lactic acidosis, a build-up of damaging acids in the blood. But the researchers found that solutions of the sodium bicarbonate worsened heart and liver functions in patients.

Is a teaspoon of baking soda a day good for you? ›

Daily intake of baking soda can help prevent autoimmune diseases, such as rheumatoid arthritis, cardiovascular disease, atherosclerosis, irritable bowel disease and Type 2 diabetes, says a recent study by researchers from Augusta University, US.

How does bicarbonate of soda help the kidneys? ›

The researchers conclude that supplementation with oral bicarbonate in patients with chronic kidney disease and low plasma bicarbonate (metabolic acidosis) slows the rate of decline in kidney function and lowers the chances of developing end-stage renal disease.

Can you mix pre-workout with soda? ›

Flavored, carbonated water tastes great, but those bubbles can cause gas and bloat, "which can weigh you down during a workout and make things very uncomfortable," Mansour says. Skip the fizzy water and stick to plain old H2O for pre-workout hydration.

How do you neutralize pre-workout? ›

If you think you took too much pre-workout: You could try diluting it with food and w.
...
But if you don't believe you can wait that long, these are the best ways to remove pre-workout out of your system:
  1. Drink plenty of water.
  2. Eat fatty foods.
  3. Puke it up by sticking your fingers down your mouth.

Can I mix Epsom salt and baking soda? ›

Even without an underlying condition to treat, a baking soda bath may be a helpful way to promote detoxification. To do this, mix ½ cup of baking soda with ½ cup of Epsom salts and add the mixture to a warm bath.

What happens when you put baking soda on your feet? ›

Adding baking soda to a foot soak can help exfoliate the skin, ease itching, and cleanse the feet. Try adding 3–4 tablespoons of baking soda added to a basin full of warm water. Use 2 parts water and 1 part vinegar for a foot soak. The vinegar helps kill bacteria and also reduces foot odor.

What happens if you put baking soda in your hair? ›

Regular use of baking soda in your hair can eventually turn your locks dry and brittle, leading them to break, while it can also irritate the skin, according to Kindred.

Does baking soda lower your blood pressure? ›

High blood pressure: Sodium bicarbonate might increase blood pressure. People who already have high blood pressure should avoid sodium bicarbonate.

How much baking soda should I drink to reduce inflammation? ›

Baking soda may lower acidity in your mouth and stomach, fight body odor, improve kidney function, and alter autoimmune activity. If you want to try it, start slowly with low doses. Then gradually work up to 1/4 teaspoon a day, in 20 ounces of water. Watch for side effects.

Is baking soda good for leg cramps? ›

Baking soda, 1/4 teaspoon in 8 ounces of water, is reputed to fight painful leg cramps quickly. Baking soda contains sodium, so it is not for anyone on a low-salt regimen. Pinch your upper lip firmly between your thumb and forefinger until the cramp eases.

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