Drinking water with a slice of lemon first thing in the morning is one of the most vouched-for wellness tips—and not just for its purifying properties. The benefits of lemon water go beyond just detoxing. “It amplifies the benefits of water, adding both mental and physical virtues,” says Kylie Bensley, MS, RD registered dietician and founder of Sulinu. “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.”
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
Water helps support our general health and keeps us hydrated. Putting this citrus fruit in it is a nice added bonus for even more health benefits. A glass of lemon water has six main ones, according to Bensley and Parada. These benefits include the following:
“It helps kick-start the digestion process in the morning,” says Parada, adding that it also helps 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,” says Parada, which is why it can help with constipation, especially on an empty stomach first thing in the morning. In addition, lemon, being rich in fiber, also favors gut health.
“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 will help lower our blood pressure, which supports our overall health.
It is good for the skin because of its high content of antioxidants that “prevent damage from free radicals,” says Parada. Bensley agrees and says that lemon peels have been found to have anti-aging benefits, reduce oxidative stress in skin cells, and boost collagen.
You always need to make sure you’re drinking enough water. Lemon water hydrates the body and, especially first thing in the morning on an empty stomach, is an effective way to stimulate the metabolism. Another benefit to upgrading a glass of water by adding lemon juice? It can help you reach your water intake goals. “[It] can give it a pleasant taste that makes [drinking plenty of water] easier,” says Parada.
A lemon’s scent is more than just pleasant. Bensley points to a study where orthopedic surgery patients who used lemons as a form of aromatherapy experienced lowered pre-procedure anxiety. Though more studies need to be done to definitively prove its effect on anxiety and stress, wanting to take a whiff of lemon water before you drink it isn’t harmful if this has piqued your interest.
There is also some loose 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. But more studies need to be done on the relationship between lemon water and weight loss. As with anything health-related, experts always advise seeking out your doctor or healthcare provider for medical advice and a game plan to safely incorporate lemon water into your diet.
The Downsides
The side effects of lemon water are few, but the are certain things to keep in mind. Among all of the benefits that this trick has, alkalizing is not one of them, says Parada. “It is often heard that lemon water could modify the pH of the blood with an alkalizing effect. 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”, she says.
Bensley advises against drinking water with lemon on an empty stomach as it can be acidic and cause already existing digestive problems such as gastro-oesophageal reflux or frequent heartburn to get worse. She adds that the citric acid in lemons can cause more incontinence as the 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 from a straw could help decrease the chance of damage. She says that you can also give your mouth a quick swish of plain water after you finish your drink.
You’ll also want to be very careful using lemons from restaurants. She says that lemon peels served while you’re out dining have been shown to have high levels of bacteria, including fecal matter.
How to Drink Water Lemon
Parada stresses that it’s important that the temperature of the water be lukewarm and not 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.”
If you’re preparing water lemon at home, Bensley recommends choosing a lemon with a thin peel as those tend to be the juicier ones. 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, you’ll want to wash the lemon well before slicing it into circles to provide the most surface area (and therefore the most vitamin C). You can add that to warm water or pair it with minced ginger or rosemary. She says she has clients that 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 to just squeeze the lemon slice in, allowing only the lemon juice to mix with the water. “This will help prevent bacteria on the fruit’s surface from entering,” she says. You’ll only need one drink with one to two slices. If you’re getting nauseous after drinking lemon water, she says it’s a sign that you’re drinking too much.
If you’re looking to experience its aromatherapy benefits, she says to take a moment before drinking to deeply inhale and smell the lemon water. Another way you can drink lemon water is by using crystalized lemon in powder form (pro-tip: she says to avoid ones that use flavor enhancers such as sugars) to quickly make it when you’re on the go.
The health benefits of drinking lemon water are many and outweigh any of the possible cons (IMO). It takes very minimal effort to incorporate it into your diet, so go and find that fresh lemon.
