Sodium bicarbonate (found in the kitchen as baking soda) can be used to offset acidiosis (for example this includes the production of LACTIC acid)
Lactic acid is acidic, sodium bicarbonate is alkali. The latter makes the former less acidic. You go faster for longer.
It helps endurance athletes.
The standard dose (Source: examine.com) is 200-300 mg/kg of body weight.
Benefits can be observed with a single dose taken 60-90 minutes before exercise
A loading strategy is better as when taken before exercise you may experience digestive upset. eg 3x daily with meals @ 150 mg/kg.
It MAY help very slightly with weight loss and it may help prevent bone loss with aging.
There are several side effects which you should research before taking. Use Google.
Last Updated on 13 January 2026 by the5krunner
tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors.
