For a mildly alkaline drink, mix about 1/4 teaspoon of baking soda into 8 ounces of water and stir until it is fully dissolved.

For occasional heartburn, adults often use 1/2 teaspoon of baking soda dissolved in 4 ounces of water, taken no more than every two hours.

Most adults can use 1/2 teaspoon of baking soda dissolved in water per dose, usually no more than a few doses per day for short-term relief.

Most healthy adults should stay under 1/2 teaspoon of baking soda per dose and avoid using it more than a few times a day without medical advice.

For healthy adults, no more than 1/2 teaspoon of baking soda in water occasionally per day is considered the upper limit without medical guidance.

For adults, more than about 3½ teaspoons of baking soda in a day can be risky, and smaller doses may be unsafe for some medical conditions.

Large single doses above a tablespoon or repeated doses beyond label limits can make baking soda unsafe and trigger serious electrolyte problems.

A common pre workout baking soda dose is 0.2–0.3 grams per kilogram of body weight taken about 60–90 minutes before intense training.

Most lifters start with 0.2–0.3 grams of baking soda per kilogram of body weight taken 60–180 minutes before hard intervals or sprint-style sessions.

A small, occasional baking soda drink for heartburn should stay within antacid label limits and never replace proper medical care.