Here’s why back-to-school season can be a bright time to adopt this quenching beverage—the health benefits of lemon water abound, say two experts.
You’ve probably heard the saying, “When life gives you lemons, make lemonade.” Let’s tweak that a bit—how about making some lemon water instead?
Though lemons are often associated with the sweet taste of lemonade (thanks to all that added sugar), here’s an important fact: “Lemons are [actually] one of the lowest-sugar fruits,” says Julia Zumpano, RD, LD, a clinical registered dietitian at the Cleveland Clinic Center for Human Nutrition. She notes that as flu season approaches, it’s good to remember that lemons are packed with Vitamin C to help boost your immune system. They’re also low in calories and carbohydrates, and they even contain fiber.
Having a mom who worked as a fitness instructor and lifestyle coach gave me a front-row seat to the benefits of lemon water—she made it an essential part of her morning ritual. Although I’ve occasionally sipped on lemon water myself, it wasn’t until my editors suggested it for this piece that I committed to it fully.
Spoiler alert: I’m happy to report it has now earned a permanent spot in my morning routine, especially since I’m always looking to increase my daily water intake.
Ahead, you’ll learn why lemon water might be a great addition to your own routine, with tips from nutrition experts on how to best incorporate this zesty hydration into your diet.
The health benefits of lemon water
“Lemons are an amazing fruit that is full of nutritional benefits,” shares Samuel Mathis, MD, MBA, a board-certified family medicine physician and program director of the behavioral and integrative medicine fellowship at the University of Texas Medical Branch. Not only are they packed with vitamin C, but “they also contain good amounts of Vitamin B6 and potassium, which help with energy levels and heart health,” he adds. Vitamin C also plays an essential role in iron absorption, which can aid in preventing anemia.
Here’s what you get from a single serving of lemon juice (half a cup), as outlined by Zumpano:
- 27 calories
- 8.4 grams of carbohydrates
- 3.1 grams of sugars
- Over half the daily recommended intake of Vitamin C
- A valuable source of B-complex vitamins
- Essential minerals like magnesium and copper
- Antioxidants such as lutein, zeaxanthin, and beta-cryptoxanthin
Dr. Mathis also highlights the distinctive compounds found in lemons:
- hesperidin, which can help reduce atherosclerosis
- eriocitrin, a potent antioxidant that decreases inflammation
- D-limonene, an essential oil that soothes inflammation and may enhance digestion.
Dr. Mathis shares that mixing lemon with water improves our body’s absorption of these nutrients. Also, using whole lemons can boost gut health thanks to the pectin in the pulp. This makes it arguable that buying a lemon, instead of prepared lemon juice sold in a bottle, may be advantageous.
Despite common misconceptions, lemon water is actually good for the stomach. It offers digestive benefits primarily because of D-limonene, which neutralizes stomach acid, eases heartbur, and supports digestion following meals.
Plus, there’s the overarching benefit of increased hydration—many of us don’t drink enough water, and adding lemon can make drinking more water much more appealing.
The best way to drink lemon water
All you need to make lemon water are two simple ingredients: A fresh lemon and some water. “It’s recommended you use slightly warm or room temperature water since this helps extract the vitamin C,” Zumpano advises.
Follow these steps to make the perfect glass of lemon water each morning:
- Start with a fresh lemon, squeezing half into eight ounces of water.
- Make sure the water is warm or at room temperature for maximum benefit.
- If it’s too tangy for your taste, you can soften the flavor by diluting it with a little more water or adding mint, ginger or a touch of turmeric for its added anti-inflammatory effects.
“I would also suggest adding a bit of black pepper to enhance the absorption,” Dr. Mathis recommends. But remember, the key is to keep it natural—avoid adding sugar, though adding a little bit of honey is OK on occasion.
I tried it myself and enjoyed mixing in one-quarter teaspoons of turmeric and just a pinch of black pepper for extra health benefits.
The best time to drink lemon water
Several studies have explored whether the timing of drinking lemon water makes a difference. “There is not a strong scientific consensus on the best time of day, but drinking a glass of lemon water in the morning can provide some significant benefits,” says Dr. Mathis.
Opting for lemon water first thing in the morning is a great way to hydrate after a long night’s sleep—keep in mind, you haven’t had any fluids for about six to 10 hours. Plus, the vitamin C boost not only perks up your energy levels but also kick-starts your metabolism and could even aid in weight loss, thanks to its impact on the digestive system.
Health benefits I got from drinking lemon water every day
Lemon water helped keep me hydrated
Often, my mornings start with a longing for a warm cup of coffee rather than water. However, Zumpano suggests that “a daily lemon water habit is an easy way to get your day off on the right foot.” That’s exactly what I discovered during my week of drinking lemon water daily. It not only quenched my thirst but also made me more aware of my overall water intake, helping me meet my daily hydration goals. (Wondering if you’re drinking enough water? Your urine should look almost clear.)
Lemon water improved my digestion
Another health benefit I experienced from daily lemon water was improved digestion. Acid plays an important role in breaking down what we eat, which explains the high levels of it in our stomachs. “The acid in lemons may be especially helpful in supplementing stomach acid levels, which tend to decline as we age,” Zumpano points out.
Lemon water boosted my immune system
Citrus fruits, particularly lemons, are renowned for their high vitamin C content. This essential nutrient acts as an antioxidant, protecting your cells from diseases. “In the same way you may depend on a warm cup of lemon tea when you’re sick, a daily glass of lemon water may help shield your body from illness in the first place,” suggests Zumpano. It’s a handy tip, especially with school back in session and flu season just around the corner.
Lemon water prevents kidney stones
One final benefit I discovered from drinking lemon water every day is its positive effect on kidney health. “Specifically, the citric acid in lemons blocks kidney stone formation and can actually break up smaller stones before they start to form,” explains Zumpano. The National Kidney Foundation suggests that mixing four ounces of lemon juice with water can help prevent kidney stones. “Just don’t rely on lemon water completely for this—be sure you’re taking any other remedies recommended by your healthcare provider.”
Can lemon water reduce belly fat?
“There’s no evidence that lemon water actually reduces belly fat, but many individuals find that lemon water improves their metabolism and increases their energy level, thus leading to a more natural weight loss,” explains Dr. Mathis. Plus, staying well-hydrated can reduce the tendency to overeat, contributing to weight loss.
“While starting the day with lemon water is a healthy habit, it’s not a cure-all,” adds Zumpano. You might have encountered something known as the lemon juice cleanse—this involves drinking a mixture of lemon and ginger to lose weight. This fad diet, which recommends consuming only the lemon juice blend for one to three weeks without any solid food, is not advisable and is an unhealthy method for losing weight. “Although, if you use lemon water to replace other juices or sugar-sweetened drinks, it could lead to a significant reduction in your sugar intake, therefore causing some weight loss,” she says.
Does lemon water detox your body?
“The idea of a ‘detox’ is mostly a myth. Our liver does a wonderful job of helping remove impurities and toxins from our body on its own,” clarifies Dr. Mathis. While lemon water aids in hydration, which assists the liver in its functions, lemons have no properties that directly influence or affect the body’s detoxification processes.
Is lemon water OK to drink every day?
“Absolutely!” both experts agree. Although they caution that excessive consumption of lemons poses certain risks. The citric acid in lemons may wear away tooth enamel if nothing is consumed afterward. However, maintaining proper oral hygiene can mitigate this risk.
“If you’d like to err on the side of safety, drink your lemon water through a straw to protect your pearly whites,” Zumpano concludes.
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