Drinking lemon water can offer several health advantages, such as supplying extra vitamin C and antioxidants, serving as a swap for sugar-laden beverages, and potentially assisting with weight control. That said, it’s wise not to consume it excessively.
A single glass of lemon water made with one 48-gram lemon, juiced, provides:
- 10.6 calories
- 21% of the Daily Value (DV) for vitamin C
- 2% of the DV for folate
- 1% of the DV for potassium
- 1% of the DV for vitamin B1
- 1% of the DV for vitamin B5
- 0.5% of the DV for vitamin B2
Below are six potential benefits your body might gain from drinking lemon water.
1. Encourages hydration
Maintaining adequate water intake is vital for overall health. It helps prevent dehydration, a state that can produce a variety of symptoms.
Some of these symptoms include:
- fatigue
- increased thirst
- dry skin and chapped lips
- headaches
- heart palpitations
- overheating
- constipation
If plain water doesn’t appeal to you, squeezing a lemon into it might make you drink more.
Healthcare experts advise adults to drink about six to eight 8-ounce (oz) glasses of water daily, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
2. A good source of vitamin C
Citrus fruits like lemons are rich in vitamin C, an antioxidant. Antioxidants defend your cells from free radicals — molecules that can trigger inflammation and contribute to various illnesses.
Vitamin C also plays important roles in other bodily processes, including:
- collagen and L-carnitine production
- protein metabolism
- recycling other antioxidants
- helping to delay some cancers and cardiovascular disease
- enhancing iron absorption
- aiding hormone synthesis
Conversely, insufficient vitamin C intake can lead to:
- greater vulnerability to infections
- dry mouth, skin, and eyes
- tiredness
- sleep disturbances
- loosening of teeth
3. May support weight management
Drinking lemon water can raise your total water intake, which is often advised as part of weight-loss tactics. Still, strong evidence is limited.
A 2018 study reported that participants who drank water before a test meal consumed less food than when they ate without “pre-loading” with water.
Despite eating less, participants didn’t report marked increases in fullness after drinking water before the meal.
The researchers suggested that drinking water prior to meals might be an effective method for weight control, although the exact mechanism remains unclear.
4. Simple substitute for sugary beverages
Sweetened drinks such as fruit juices, sodas, sports drinks, and energy drinks are major contributors of added sugars in the American diet, according to the Centers for Disease Control and Prevention (CDC).
The Dietary Guidelines for Americans (DGA) notes that added sugars are often used to:
- preserve foods and drinks
- maintain texture, thickness, or color
- make products more palatable
The DGA recommends keeping added sugars to under 10% of total calories.
Frequent consumption of sugar-sweetened beverages may raise the risk of certain health issues, including:
- weight gain
- obesity
- type 2 diabetes
- heart disease
- kidney disease
- liver disease
- tooth decay
- cavities
- gout
Lemon water can be a nourishing, natural choice to satisfy thirst and curb sweet cravings.
5. Citric acid can help prevent kidney stones
The citric acid present in lemons may help guard against kidney stones.
Citrate, which comes from citric acid, paradoxically makes urine less acidic and may even help dissolve small stones.
The National Kidney Foundation recommends mixing 4 oz of lemon juice concentrate with water as an adjunct dietary approach alongside prescribed medications to help prevent kidney stones.
6. May improve digestion
Drinking lemon water before meals might aid digestion.
A small 2022 study found that citric acid in lemon juice stimulated gastric acid secretion — the stomach fluid that helps break down food.
In a separate 2021 trial, subjects consumed 300 milliliters (mL) of either plain water or lemon water before meals over four weeks. Stool samples taken before and after were analyzed for changes in gut microbiota.
The researchers observed that pre-meal lemon water seemed to encourage digestion and peristalsis — the wave-like muscle contractions that push food through the digestive system.
Nevertheless, larger studies are necessary to completely elucidate lemon water’s impact on digestion.
How to prepare lemon water
To make lemon water, squeeze half a lemon into 8 oz of warm or cold water.
You can boost flavor or nutrition by adding:
- a few mint sprigs
- a teaspoon of maple syrup or raw honey
- a slice of fresh ginger or cucumber
- a pinch of cinnamon
- a dash of turmeric
Lemon ice cubes are an easy option for quick flavor: squeeze fresh lemon juice into ice cube trays, freeze, and drop a few cubes into your glass as desired.
Try starting the day with warm lemon water in a mug, and keep a pitcher of water infused with sliced lemons in the fridge to sip throughout the day.
Possible side effects of lemon water
Lemon water is generally safe, but there are a few potential downsides to consider.
A 2015 study indicates that citric acid found in lemons and their juice may gradually erode tooth enamel over time.
To reduce this risk, sip lemon water through a straw and rinse your mouth with plain water afterward.
Also, citrus can increase gastric acid production and trigger heartburn in certain individuals.
Frequently asked questions
Does lemon water burn belly fat?
Despite popular belief, there’s no proof that lemon water specifically melts belly fat. It may support weight-management efforts by helping you drink more fluids, which can modestly affect metabolism. Sustainable weight loss is best achieved through consistent physical activity and a balanced diet.
What are the benefits of lemon in water?
Drinking lemon water can add vitamin C to your intake, serve as a substitute for sugary drinks, help prevent kidney stones due to citric acid, and assist digestion. It also aids hydration.
What happens if I drink lemon water every day?
Excessive intake of lemon water might cause tooth enamel erosion and heartburn because of the acidity. However, no adverse effects have been reported from consuming one cup of lemon water daily. You may notice enhanced immune support from vitamin C and more energy from improved hydration. Combined with a healthy diet and regular exercise, you might also observe some weight loss.
How much lemon water should you drink a day?
Drinking one or two glasses of lemon water a day may offer health advantages. For instance, the juice of a 48-gram lemon in a glass of water supplies about 21% of the DV for vitamin C. Drinking lemon water too often, though, can damage tooth enamel and may lead to heartburn.
Takeaway
Lemon water is a refreshing beverage and an easy way to introduce extra vitamin C and antioxidants into your diet.
A splash of lemon can make water taste better, which may help reduce dependence on sugary juices and sports drinks.
Although further research is required, lemon water might support digestive health and aid in weight-management efforts.
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