Possible reactions include redness, burning, itching, dryness, and a rash. Friction, shaving, sweating, and occlusive products can increase the likelihood of irritation.

For this reason, a homemade deodorant containing baking soda is not necessarily a gentler alternative to a commercial product.

A safer approach to odor control

If you want to reduce body odor, consider the following measures:

• Wash the underarms gently and dry the area thoroughly.

• Change out of sweaty clothing promptly.

• Choose breathable fabrics when practical.

• Use a commercial deodorant or antiperspirant that your skin tolerates.

• Avoid applying strongly fragranced products to freshly shaved or irritated skin.

If you experiment with a new skin product, test it on a small area first and stop using it if irritation develops. Persistent or sudden changes in body odor, especially when accompanied by other symptoms, may warrant medical advice.

Baking soda may help neutralize certain odors, but there is no need to tolerate skin irritation in pursuit of a natural personal care routine.

11. Baking Soda and Exercise Performance

Sodium bicarbonate has a more substantial scientific basis in sports nutrition than many of the other health claims associated with it. Researchers have investigated its use as an ergogenic aid, meaning a substance intended to improve physical performance.

During intense exercise, working muscles produce energy through several metabolic pathways. As exercise intensity rises, changes in hydrogen-ion concentration and other metabolic factors contribute to the challenge of maintaining muscle contraction.

Sodium bicarbonate acts as an extracellular buffer. By increasing the bicarbonate concentration in the blood, supplementation can help the body manage changes in acidity associated with intense exercise.

This effect has been studied particularly in activities involving repeated high-intensity efforts.

Which types of exercise may benefit?

Research suggests that sodium bicarbonate may provide a modest performance benefit in some forms of intense exercise, particularly those lasting approximately 30 seconds to several minutes or involving repeated demanding efforts.

Potential applications include certain track events, rowing, swimming, cycling, combat sports, and repeated sprint activities. The degree of benefit varies considerably between individuals and depends on the exercise protocol.

It is less accurate to describe baking soda as a general energy booster. It does not directly supply meaningful energy in the way carbohydrates do, and it is not a substitute for adequate nutrition, hydration, training, or recovery.

Why drinking baking soda before a workout can be risky

Sports studies generally use carefully calculated doses based on body weight, with specific timing and monitoring. These research protocols should not be translated into casual kitchen measurements.

Potential side effects include:

• Nausea and vomiting.

• Abdominal pain and bloating.

• Diarrhea.

• Excessive sodium intake.

• Fluid retention.

• Electrolyte disturbances.

• Metabolic alkalosis in severe cases.

Gastrointestinal symptoms can be particularly problematic because they may interfere with exercise and negate any potential performance benefit.

People with high blood pressure, heart or kidney disease, or medical conditions requiring sodium restriction should not experiment with sodium bicarbonate supplementation without professional advice.

Should recreational athletes use it?

For most recreational exercisers, the priority should be a balanced diet, sufficient carbohydrate and protein intake, appropriate hydration, consistent training, and adequate sleep.

If a competitive athlete is considering sodium bicarbonate, a qualified sports dietitian or sports medicine professional can help assess whether the potential benefit justifies the risks.

Important distinction: Evidence that a controlled sodium bicarbonate supplement may improve performance in selected activities does not establish that a homemade baking soda drink is suitable for everyone who exercises.

12. Can Baking Soda Prevent Muscle Soreness?

Muscle soreness after exercise is often associated with unfamiliar or strenuous activity, especially exercises involving eccentric muscle contractions, in which muscles lengthen while producing force.

This soreness is commonly called delayed-onset muscle soreness (DOMS). It usually develops over several hours, peaks within roughly one to three days, and gradually improves.

Although changes in acidity can contribute to fatigue during intense exercise, DOMS is not simply the result of lactic acid remaining trapped in muscles. Lactate is used and cleared relatively quickly, while delayed soreness involves other physiological processes, including temporary changes in muscle tissue.

What role might sodium bicarbonate play?

By helping buffer changes in acidity during intense exercise, sodium bicarbonate may influence performance and fatigue under certain conditions.

However, the evidence does not establish that it reliably prevents DOMS or eliminates muscle pain after training. Improvements in performance during a short, intense activity should not be confused with proven prevention of soreness over the following days.

There is also insufficient evidence to recommend drinking baking soda water before exercise specifically to prevent muscle cramps. Cramps can have several contributing factors, and their causes vary depending on the individual and activity.

Better-supported recovery strategies

To recover after exercise, focus on:

• Increasing training intensity gradually.

• Allowing adequate rest between demanding sessions.

• Eating enough to support training and recovery.

• Replacing fluids lost through sweating.

• Getting sufficient sleep.

• Using gentle movement when it feels comfortable.

If muscle pain is unusually severe, accompanied by substantial weakness or swelling, or associated with dark urine after strenuous exercise, seek urgent medical assessment. These symptoms can indicate a serious condition rather than ordinary post-exercise soreness.

Sodium bicarbonate may have a place in specialized sports nutrition, but it should not be treated as a general muscle recovery remedy.

13. Baking Soda in Homemade Hydration Drinks

Hydration is essential for normal circulation, temperature regulation, and physical performance. During prolonged exercise, heavy sweating, or certain illnesses, the body can lose both water and electrolytes.

Sodium is an important electrolyte because it helps regulate fluid balance and supports nerve and muscle function. This explains why some hydration products contain sodium salts.

Baking soda contains sodium, but it is not interchangeable with every ingredient used in commercial sports drinks or oral rehydration solutions.

Is baking soda a good electrolyte replacement?

Not necessarily.

A sports drink designed for hydration generally provides a specific balance of water, sodium, and carbohydrates, depending on the product and intended use. Medical oral rehydration solutions use carefully formulated proportions of sodium, glucose, and other ingredients to support water absorption.

A homemade mixture of water, baking soda, table salt, and honey may have highly variable sodium concentrations. Adding both baking soda and salt can increase sodium intake substantially without ensuring an appropriate electrolyte balance.

This is especially important for children, people with kidney disease, and individuals who have been advised to limit sodium.

What should you drink after exercise?

For routine exercise, plain water and normal meals are sufficient for many people. During prolonged exercise in hot conditions, an appropriately formulated electrolyte beverage may be useful.

For diarrhea or vomiting, a commercial oral rehydration solution prepared exactly according to the package directions is generally preferable to an improvised baking soda mixture.

Severe dehydration, persistent vomiting, confusion, fainting, or an inability to keep fluids down requires medical attention.

Baking soda should not be added casually to homemade rehydration drinks. The safest formulation depends on the person's needs, the degree of fluid loss, and any underlying health conditions.

14. Baking Soda for Itchy Skin

Itchy skin, or pruritus, can result from dry skin, insect bites, eczema, contact dermatitis, infections, medication reactions, and many other causes.

Because baking soda is inexpensive and easy to mix with water, it is frequently recommended online as a home remedy for itching.

However, the evidence supporting its use depends on the specific skin condition. An ingredient that provides temporary relief for one person may irritate another person's skin.

Can a baking soda bath relieve itching?

Some people find that bathing in lukewarm water helps temporarily soothe irritated skin. Sodium bicarbonate is included in certain traditional bathing practices, but evidence that it consistently treats eczema or other chronic skin diseases is limited.

The National Eczema Association emphasizes gentle bathing and appropriate moisturizing as important elements of eczema care. Harsh cleansers, hot water, and irritating products may worsen symptoms.