Coffee, tea, plain water— the list of early morning beverages is long. However, some people prefer to start their day with a cup of lemon water. This seemingly simple drink is thought to improve your health in a variety of ways. Does it really work?
Lemons are a good source of vitamin C, an essential nutrient that has a range of health benefits (17). However, most of the health benefits attributed to drinking lemon water are unproven.
Let’s take a look at some of the purported health benefits of drinking lemon water, along with the available evidence.
Lemon water is often touted as a digestive aid. This is because lemon juice is a source of citric acid, which may help stimulate the production of digestive juices (7).
Citric acid may also promote the release of enzymes that help break down food.
Evidence suggests that drinking lemon water after meals may improve indigestion. A 2021 study found that drinking 300 ml of lemon water before eating meals appeared to promote peristalsis, the muscular contractions that push food through your digestive system (6).
Lemon water is sometimes promoted as a weight-loss aid. This is likely because lemon juice is a low-calorie way to add flavor to water or other beverages, making it a healthy alternative to sugary drinks.
Avoiding sugary drinks, along with other unhealthy lifestyle choices, is essential for weight loss (18).
With that being said, drinking lemon water on an empty stomach in the morning alone, without making other changes to your diet and lifestyle, is unlikely to lead to significant weight loss.
Read More: A 14-Day Lemon Water Challenge To Lose Weight
Vitamin C is a nutrient that helps support the immune system. Lemons are a good source of this said nutrient and it is thought that getting enough vitamin C may help improve immunity (16).
Evidence supports the role of vitamin C in immunity. A 2020 review found that vitamin C supplements may help reduce the duration and severity of respiratory infections, such as the common cold (15).
Lemon juice is thought to have a high citrate content, which may help prevent kidney stones. Citrate helps bind minerals in the urine, making them less likely to form stones (10).
The water in lemon water is also helpful. The National Kidney Foundation recommends drinking enough water daily to help prevent kidney stones (1).
Dehydration can cause fatigue, headaches, and other symptoms (11). Lemon water contains water and electrolytes, both of which help promote hydration. Drinking it first thing in the morning is a good way to start your day off hydrated.
Lemons are a rich source of antioxidants, like vitamin C, which are nutrients that help protect your cells from damage. These nutrients scavenge harmful toxins and byproducts that can damage cells, sometimes leading to inflammation (5).
Inflammation is a natural response that helps heal the body. However, chronic inflammation is associated with several health problems, such as heart disease, diabetes, and cancer (2).
Lemons are often promoted as a skin-healthy food due to their high vitamin C content. Vitamin C is an essential nutrient for collagen production. Collagen is a protein that helps keep skin looking plump and youthful (13).
Research suggests that vitamin C may also help protect the skin from damage caused by ultraviolet (UV) radiation from the sun (14). Don’t put lemon juice directly on your skin, however, as it can cause irritation and hyperpigmentation.
High blood pressure is a major risk factor for heart disease, stroke, and other health problems (8). Lemons are a good source of potassium, which is why it is said that drinking lemon water as part of a potassium-rich diet may help lower blood pressure.
Potassium helps relax and widen blood vessels, which can reduce blood pressure (12).
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To make lemon water, start by slicing a lemon into thin wedges. Then, add the lemon slices to a glass of water and enjoy. You may also squeeze the lemon juice into the water if you prefer.
Lemon water is best enjoyed fresh, but you can also store it in the fridge for up to a day.
You can infuse more flavor and nutrients into this beverage by adding:
Though there are many potential health benefits of drinking lemon water, there are a few situations in which you may want to avoid it.
For example, people with GERD or acid reflux may want to avoid drinking lemon water because it can increase their symptoms (4).
Lemon water can also worsen tooth enamel due to its high acidity (9). To protect your teeth, drink lemon water through a straw and rinse your mouth with plain water after drinking it.
Read More: Lemon Water Health Benefits – Does It Break A Fast?
Below are some common questions about lemon water.
There is no evidence to suggest that drinking lemon water on an empty stomach is harmful or helpful. Many people find that drinking lemon water first thing in the morning helps them to start their day off on a healthy note.
Lemon water is often consumed first thing in the morning as a way to promote hydration and digestion. However, there’s no evidence that drinking it at different times of day has different effects.
You may want to avoid drinking lemon water immediately before bedtime, as the acidic drink may contribute to heartburn especially if you lie down soon after drinking it.
Yes, it’s safe to drink lemon water every day. However, some people may experience side effects, such as heartburn, diarrhea, and tooth enamel erosion.
To avoid these side effects, drink lemon water through a straw and rinse your mouth with plain water after drinking it. You may also want to limit your intake of lemon water if you have GERD or acid reflux.
There’s no evidence that lemon water has any effect on belly fat. However, drinking lemon water instead of sugary beverages may help you lose weight in the long run.
There’s no set amount of lemon that you should add to your water. However, most people add the juice of half a lemon to eight ounces of water. You can add more or less lemon juice to taste.
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There is no evidence to suggest that one temperature is better than the other. Some people prefer to drink cold lemon water because it is more refreshing, while others find that hot lemon water is more soothing.
Your choice may also depend on the time of year or your personal preferences.
Lemon water is a refreshing beverage that provides several health benefits. It’s rich in antioxidants and may help promote hydration, improve skin health, and lower blood pressure. However, people with GERD or acid reflux may want to avoid drinking it.
Additionally, lemon water can interact with certain medications. Talk to your doctor if you’re unsure whether it’s safe for you to drink lemon water.
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