Drinking water with a slice of lemon first thing in the morning is one of the most oft-repeated wellness tips – and not just for its so-called purifying properties. As it happens, the benefits of lemon water go far beyond simple hydration.
“While drinking water can help us hit our hydration goals, infusing water with lemon is a very simple, quick task that boosts the function of water itself,” says Dr Kylie Bensley, a registered dietician and the founder of Sulinu.
The health benefits of lemon water are many and worth diving into. Below, Bensley and nutritionist Laura Parada, director of Slow Life House, break down everything we need to know about lemon water and how to drink it the right way (because yes, there is a wrong way to do it). Read on to see what they had to say.
The benefits of lemon water
Water supports our overall health and helps keep us hydrated. Adding this citrus fruit to a glass of water can be a nice, easy way to reap even more health benefits. A glass of lemon water has six key benefits, according to Bensley and Parada, and they include the following:
“It helps kick-start the digestion process in the morning,” says Parada, adding that it can help fight indigestion, heartburn and bloating. Additionally, lemon is known to stimulate the production of bile and gastric juices and can therefore prevent gas formation.
“[Lemon water] improves gut transit and hydrates the colon,” she adds, which is why it can help with constipation, especially on an empty stomach first thing in the morning. In addition, lemon, being rich in fibre, promotes good gut health more generally.
“It strengthens the immune system,” says Parada, referring to the high vitamin C content of lemon juice. Additionally, it is also rich in vitamin B, calcium, iron, magnesium, potassium and enzymes. Studies show that lemon has minerals that help lower blood pressure, which supports our overall health.
Lemon water is good for the skin because of its high antioxidant content that “prevents damage from free radicals”, according to Parada. Bensley agrees, and says that lemon peels have been found to have anti-ageing benefits, reduce oxidative stress in skin cells and boost collagen.
Drinking enough water – of any type – is crucial for adequate hydration – we already know this. But lemon water can be an easier way to help you reach your water intake goals. “[It] can give it a pleasant taste that makes [drinking plenty of water] easier,” Parada notes.
The fibre in lemon water can help with managing blood sugar levels, while the citric acid can slow the breakdown of carbs, leading to smaller peaks and troughs. Pair lemon water with a fibre-rich meal for optimal blood sugar control.
There is some preliminary research that shows lemon water is related to weight loss. Bensley points to a study that showed lemon polyphenols can suppress diet-induced obesity. “So, while it may not help lose weight through its chemical properties, it can suppress the risk of obesity,” she says. However, more studies need to be done on the relationship between lemon water and weight loss.
This is true for certain types of kidney stones. Heather Viola, an osteopathic doctor and assistant professor of general internal medicine at Mount Sinai, explains that lemon water is high in citrate, a compound that binds to calcium in the urine and helps reduce the formation of crystals that can turn into stones. So, drinking lemon water increases your urine volume and dilutes stone-forming substances.
The downsides of lemon water
The side effects of lemon water are few, but there are certain things to keep in mind. Among all the benefits, alkalising is not one of them, says Parada. “It is often heard that lemon water could modify the pH of the blood with an alkalising effect,” she says. “However, this is false since it’s the kidneys, liver, and lungs that are in charge of regulating blood acidity, keeping it in a range of 7.3 to 7.5.”
Bensley advises against drinking water with lemon on an empty stomach as it can be acidic and worsen certain already existing problems, such as gastroesophageal reflux or frequent heartburn. She adds that the citric acid in lemons can also worsen incontinence, as its acidity can irritate the bladder.
There is also a chance that the lemon may erode the tooth enamel. If you decide to make drinking lemon water a daily habit, she says drinking it through a straw could help reduce the risk of damage. You can also give your mouth a quick swish of plain water after you finish your drink if you want to minimise risk.
How to drink lemon water
While Dr Viola says temperature doesn’t matter too much, Parada recommends we lean lukewarm rather than hot because “being at the same temperature as our body, it is absorbed much faster since it does not have to lower its temperature to be digested.” But you can’t go wrong either way.
There’s also a difference between fresh lemon water and bottled lemon water. Dr Viola says fresh lemon water contains real lemon juice and all its nutritional value, including its vitamin C, citrate, and antioxidant properties. Lemon juice in a bottle usually doesn’t contain actual lemon juice, she says, and will have minimal nutrients (and can be a very acidic drink). “So overall, fresh lemon water is significantly better for health benefits,” she says.
If you’re preparing it at home, making lemon water is as easy as it sounds. Choose a lemon with a thin peel, Bensley recommends, as those tend to be juicier. She also says that a ripe lemon will be soft and have no signs of green on the outside.
Once you’ve picked your fruit, wash the lemon well before slicing it into circles to expose the most surface area (and therefore the most vitamin C). You can add your slices to warm water or pair it with minced ginger or rosemary, for that extra nutritional zing. She says she has clients who make lemon water using lemon, fresh sage and a protein powder to boost skin health.
If you’re at a restaurant, she says to ask for the lemon on the side and just squeeze the lemon slice in, letting only the lemon juice mix with the water. “This will help prevent bacteria on the fruit’s surface from entering,” she says. You’ll only need a couple of slices with each drink. If you start to feel nauseous while drinking lemon water, that’s probably a sign you’ve drank too much.
If you’re looking to experience its aromatherapy benefits, Bensley recommends taking a moment before drinking to deeply inhale and smell the lemon water. Another way you can drink lemon water is by using crystallised lemon in powder form to quickly make it when you’re on the go – although nothing beats a fresh lemon.
Lemon water myths
While lemon water offers many benefits, there are things it can’t do. Dr Viola says the biggest myth about lemon water is that it detoxes your liver. “Your liver detoxes itself,” she says. “Lemon water simply supports hydration.”
Other myths include its ability to actively burn fat. As mentioned above, there is little research on the relationship between lemon water and weight management. Dr Viola says it does not directly burn fat; if anything, it helps you drink more water and is one of the better alternatives to sugary beverages.
Lemon water also doesn’t alkalise your body, as our pH levels are tightly regulated, and lemon juice only changes urine pH, not blood pH. You also don’t have to drink it on an empty stomach to get the most benefits; the best time to drink lemon water is up to you. “Timing doesn’t matter,” she says. “Hydration is what helps.
Can other citrus fruits give the same benefits?
Dr Viola says several citrus fruits have similar benefits. Limes are the most identical in citrate and vitamin C content, she says, and they will give you the same kidney-stone and antioxidant benefits. She says that oranges are high in citrate as well and are also good for kidney-stone prevention, but they are high in sugar and should not be eaten in large quantities.
You can also look to grapefruits, which are rich in antioxidants and can be beneficial for heart health. She recommends proceeding with caution with grapefruit, as it may interact with certain medications; be sure to discuss with your doctor to be safe.
So, in the debate between lemon water versus plain water, you can’t go wrong with either. But the health benefits of drinking lemon water are many and outweigh any potential downsides. It takes very minimal effort to incorporate it into your diet, so go forth and find that fresh lemon.
Meet the experts
- Kylie Bensley, MS, RD, is a registered dietician and the founder of Sulinu.
- Laura Parada is the nutritionist director of Slow Life House.
- Heather Viola, DO, is an assistant professor of general internal medicine at Mount Sinai.
