Imagine waking up in the morning and having something refreshing, detoxifying, and giving your body the much-needed boost to kick-start the day. Lemon water is exactly what you are looking for. It is simple but powerful. Lemon water is more than just a drink—it’s a powerhouse of nutrients. It is packed with Vitamin C and antioxidants.
People believe it aids in hydration, helps in digestion, improves skin health, and even supports weight loss. It’s an easy, cost-effective addition to your daily routine. In this article, we’ll explore the many evidence-based benefits, myths, and risks associated with lemon water and practical tips on incorporating it into your day.
What is Lemon Water?
Lemon water is simply water infused with fresh lemon juice, offering a burst of citrus flavor and essential nutrients. It’s made by squeezing the juice of half a lemon into a glass of water, and sometimes, adding lemon slices for an extra boost. This refreshing drink is low in calories but rich in many micronutrients, making it a great option for hydration and overall wellness.
Lemon water is often consumed first thing in the morning, as it helps kickstart the digestive system, but it can be enjoyed throughout the day for a healthy, energizing boost.
Nutritional Value of Lemon Water
Lemon water is full of great nutrients, so it is very easy and effective in enhancing one’s health. It contains Vitamin C, essential for immune support and skin health, aside from trace amounts of potassium, folate, and magnesium. The antioxidants found in lemon water help combat oxidative stress and promote overall well-being. Despite the low-calorie content, lemon water hydrates a refreshing beverage to help with different body functions.
Here’s the table about the estimated nutritional value of one glass of lemon water containing 48 grams of lemon juice:
| Nutrient | Quantity |
| Calories | 13 |
| Vitamin C | 30 mg |
| Potassium | 103 mg |
| Calcium | 5.4 mg |
| Magnesium | 2.7 mg |
| Phosphorus | 1.4 mg |
| Carbohydrates | 4.1 g |
| Sugars | 1.2 g |
| Protein | 0.1 g |
| Fiber | 0.2 g |
You can use our nutrition calculator if you want to know the nutritional value of a different quantity of lemon juice.
Enter your number below, and use our calculator to check the details!
Lemon Juice Nutrient Calculator
Health Benefits of Lemon Water
Lemon water isn’t just something hydrating and refreshing to drink. It has numerous health benefits that can improve your overall well-being.
Here’s how it can positively impact virtually all aspects of your health:
1- Prevents Dehydration
Lemon water is a refreshing means of hydration throughout the day. Hydration is key to a healthy body; it aids in regulating your body temperature, facilitating digestion, and ensuring that your skin looks as it should.
Here are a few reasons lemon water helps prevent dehydration:
- The tartness of lemon makes the taste of water more appetizing, thereby making you want to drink more.
- The potassium content in lemon water is an important contribution to hydration and proper fluid balance.
- Fluid balance in the body aids your kidneys in filtering toxins and other waste products more effectively.
2- Provides Vitamin C
Lemon water is rich in Vitamin C, an important nutrient that plays a significant role in immune health. Just a single glass of lemon water can provide around 22% of the daily intake of Vitamin C. This powerful antioxidant helps prevent cell damage, boosts your immune system, and promotes healthy skin by supporting collagen production.
A study shows that adequate Vitamin C intake may reduce the severity and duration of colds, too. Moreover, Vitamin C or ascorbic acid is alkaline-forming, which means that it plays a major role in balancing the pH level of the body. Due to this property, some sources also say that lemon water helps alkalize the body, which means it balances gastric acid secretion. However, it is not backed up by the research.
3- Prevents Kidney Stones
Drinking lemon water regularly may help prevent kidney stones. Lemons are high in citric acid, which can help break down and prevent the formation of certain types of kidney stones, particularly calcium oxalate stones. Citric acid increases the volume of urine and raises the pH level, creating an environment that’s less favorable for stone formation.
Research has shown that people who drink lemon juice or lemon water regularly have a lower risk of developing kidney stones.
4- Aids in Weight Loss
Lemon water can be an excellent aid for those looking to lose weight. It contains pectin, a type of soluble fiber found in lemons that has been shown to help reduce hunger and cravings. Additionally, staying hydrated with lemon water may help boost metabolism and fat-burning processes.
While lemon water alone won’t lead to dramatic weight loss, it can support your weight loss efforts when paired with a balanced diet and exercise routine.
5- Alternative to Sugary Drinks
Switching to lemon water from sugary drinks like sodas, sweetened teas, or energy drinks can have significant health benefits. Lemon water is a zero-calorie drink (if no added sugar is used) that can satisfy your thirst without the added sugars and empty calories of sugary beverages.
Reducing your intake of sugary drinks has been linked to a lower risk of obesity, type 2 diabetes, and heart disease.
6- Helps in Digestion
Lemon water is great for treating indigestion. The citric acid in lemons stimulates the production of stomach acid, which can aid in better digestion and absorption of nutrients. It helps in peristalsis (bowel movement), and also relieves bloating and indigestion by promoting the flow of bile from the liver.
Some people find that drinking lemon water first thing in the morning helps prevent constipation and promotes regular bowel movements. Moreover, pectins in the lemon help balance the gut microbiota, maintaining the overall gut health.
7- Moisturizes Skin
Lemon water can also work wonders for your skin. Hydration is key to keeping your skin plump and healthy, and lemon water helps in this process by providing moisture from the inside out.
Vitamin C in lemon water helps to fight free radicals, preventing premature aging and skin damage. It may even help reduce the appearance of wrinkles and promote a bright, even complexion.
8- Prevents Cancer
While no single food or drink can completely prevent cancer, certain compounds in lemon, like antioxidants and flavonoids, may play a role in fighting cancer risk.
Studies have shown that the antioxidants in lemon may help fight free radicals in the body, which are linked to cancer development. Moreover, lemon flavonoids have shown the potential to inhibit the growth of cancer cells in some research.
9- Improves Mood
Lemon water may also improve your mood and mental clarity. The combination of Hydration and Vitamin C can help reduce stress and anxiety levels. Vitamin C is linked to a decrease in cortisol (the stress hormone) and can help improve overall emotional well-being.
Additionally, the act of drinking something refreshing like lemon water can have a calming effect, particularly in the morning when you’re setting the tone for the day.
10- Reduces Cold Symptoms
When you’re feeling under the weather, lemon water can help soothe the symptoms of a cold. The Vitamin C in lemons may help shorten the duration of a cold, and the warm water can ease a sore throat.
Adding honey to your lemon water can also provide additional soothing benefits and antibacterial properties, helping you feel better faster.
11- Acts as a Natural Detox
Lemon water is often touted as a natural detox drink. While the body has its detoxification system, lemon water can support it by promoting hydration, improving liver function, and aiding digestion, giving an overall immune system boost.
The citric acid in lemon may help flush out toxins and improve the body’s ability to process and eliminate waste. This makes it a great addition to a detox regimen.
12- Reduces the Chances of Heart Disease
Drinking lemon water regularly may support heart health in several ways. The antioxidants and Vitamin C found in lemons can help lower cholesterol levels, which is crucial for maintaining a healthy heart.
Research has shown that regular consumption of lemon or lemon juice may help reduce blood pressure and prevent the hardening of arteries, which are important factors in reducing the risk of heart disease.
Also check: Apple Juice Benefits
Some Common Myths About Lemon Water and the Reality Behind Them
While lemon water is full of nutrition and provides various benefits, there are some myths that people believe in, though the reality is quite different.
Here are some of them covered below along with the reality behind them.
| Myth | Reality |
| Lemon water can magically melt away fat. | Lemon water won’t burn fat, but it can help with weight loss by keeping you hydrated. |
| Lemon water detoxes your body instantly. | Your body already detoxes itself; lemon water just helps support hydration. |
| Lemon water increases IQ. | There is no study supporting the use of lemon water increases intelligence. |
| Lemon water cures all illnesses. | Lemon water supports your immune system but isn’t a cure for illnesses. |
Risks or Side Effects of Lemon Water
Everything is beneficial only if taken in moderation, and lemon water is no exception. If consumed too much, it can pose several risks or potential side effects. Here are listed a few potential risks:
1- Tooth Enamel Erosion
Lemon juice is highly acidic, and over time, it can wear down the enamel on your teeth, leading to an increased sensitivity to hot and cold foods, and a higher risk of cavities. To prevent tooth enamel erosion, you can take the following measures while drinking lemon water:
- Use a straw while drinking lemon water to minimize contact with teeth
- Rinse your mouth with plain water after consuming lemon water.
- Don’t brush your teeth for a while after drinking lemon water.
2- Heartburn or Acid Reflux
The high acidity of lemon juice can irritate the esophagus and stomach, causing heartburn symptoms or worsening acid reflux symptoms. Signs include a burning sensation in your chest or throat and a sour taste in your mouth.
Particularly, people with GERD (gastroesophageal reflux disease) or sensitive stomachs are most likely to suffer acid reflux. If you have such issues or are facing acid refluxes frequently, dilute lemon juice with plenty of water and avoid drinking it on an empty stomach.
3- Upset Stomach
Drinking too much lemon water can irritate the stomach lining, leading to bloating or cramping, nausea, or mild stomach aches. This is especially true for people who drink it first thing in the morning on an empty stomach.
There is one more issue, consuming too much lemon water leads to frequent urination, resulting in dehydration or stomach issues like constipation. To avoid stomach issues, start with small amounts of lemon juice (like ¼ of a lemon per glass). Pair lemon water with food if your stomach feels sensitive.
4- Skin Sensitivity to Sunlight
Lemon juice contains compounds called psoralens that can make your skin more sensitive to sunlight. This may result in redness or irritation when exposed to the sun, dark spots, or mild burns, especially if lemon juice comes into contact with your skin.
To prevent sun sensitivity, wash your hands thoroughly after handling lemons or lemon juice. Avoid applying lemon juice directly to your skin unless diluted and rinsed off properly.
5- Excessive Potassium Levels (Rare)
Lemon contains a small amount of potassium, which is generally safe. However, excessive consumption might lead to higher potassium levels, which could be harmful to people with kidney issues or those on potassium-restricted diets.
Moreover, it can also cause discomfort like muscle weakness or irregular heart rhythms in extreme cases. To avoid such trouble, stick to moderate lemon water consumption, ideally 1–2 glasses per day.
How to Prevent Side Effects of Lemon Water
Here are a few ways to prevent the potential risks and side effects of water:
- Add honey or some other ingredient to balance its acidity, making it gentler on your stomach.
- Cold lemon water is less likely to irritate your stomach compared to a warm or hot version of it.
- Avoid swishing lemon water in your mouth or sipping it slowly over a long period. Drink it in one go to reduce acid exposure.
- Mixing lemon juice with slightly alkaline water can neutralize its acidity while still providing the benefits.
- If morning lemon water causes discomfort, try drinking it later in the day or after a meal.
- Use less lemon juice and more water in your recipe to reduce acidity while keeping the flavor light.
- If you’re concerned about enamel erosion, consuming calcium-rich foods like yogurt or cheese afterward can help neutralize the acid.
- Before applying lemon juice topically or handling it extensively, do a patch test to ensure it won’t irritate your skin under sunlight.
- Use fresh lemon juice instead of bottled versions, which often contain preservatives or added acids that can increase irritation.
- If you drink lemon water daily, alternate with plain water on some days to give your stomach and teeth a break from the acidity.
How Much Lemon Water Should You Drink?
The right amount of lemon water depends on your health, tolerance, and lifestyle, but moderation is key. Typically, 1–2 glasses per day is generally safe and provides the health benefits of lemon water without risking side effects. Make sure to use the juice of ½ to 1 lemon per glass of water, which equals about 1–2 tablespoons of lemon juice.
Particularly, beginners should start with smaller amounts, like 1–2 teaspoons of lemon juice in a glass of water, and increase gradually if it suits your body. And if you have sensitive teeth or stomach, dilute it more (use more water) or pair it with food to reduce acidity.
Signs You’re Overdoing It
If you notice side effects like heartburn, tooth sensitivity, or stomach discomfort, cut back to a smaller amount or drink it less frequently.
Lemon Water in the Morning
Most people believe in the benefits of drinking lemon water in the morning, believing it boosts their metabolism and helps them start their day. Beliefs are that it improves intestinal transit and hydrates the colon. So it helps with constipation.
However, its benefits depend on your health condition. If your stomach is sensitive, it won’t be better to drink it with an empty stomach in the morning. So before following any routine, make sure to assess your health condition, and try it for a few days. Only consume if it suits you, and if it doesn’t, you can consider other alternatives or consume with a meal.
Lemon Tea
Lemon tea is like lemon water’s cozy sibling. While lemon water is refreshing and simple, lemon tea adds warmth, a touch of relaxation, and a hint of bitterness from the tea leaves. The tea leaves bring antioxidants like catechins, which lemon water doesn’t have. Both have their benefits, but you might like to have them in different situations.
While lemon water is mostly consumed in summer mornings, you might like to have lemon tea in the chilly ones or the afternoon slump, to consume something soothing and comforting. Lemon tea is great to have if you want a quick caffeine kick to start in the morning. It’s also ideal when you’re feeling under the weather, as it soothes the throat. Lemon tea has a few more benefits:
- Thanks to antioxidants in tea, lemon tea offers more protection against cell damage and fights free radicals.
- Being a warm beverage, it can calm the mind and reduce stress.
- The combination of tea and lemon is believed to support fat burning, though results vary.
What to choose?
Long and short of it, lemon tea offers warmth and depth, while lemon water keeps things light and refreshing. The good news? You don’t have to choose—alternate between the two and enjoy the best!
How to Make Lemon Water?
Preparing lemon water is a lot easier than you think. It is made with fewer ingredients than most beverages and it’s quick and easy to make. Here’s the recipe.
What You’ll Need:
- 1 fresh lemon (about 45 grams of juice)
- 1 glass of water (250 ml) – cold, warm, or room temperature, your choice!
- Optional: A pinch of honey, mint leaves, or a slice of cucumber for extra flavor.
How to Make It:
- Cut the lemon in half and squeeze the juice into your glass of water.
- Stir well. That’s it.
- If you have optional ingredients, add them, stir again, and enjoy!
Sip it fresh for the best taste and maximum health benefits.
Honey Lemon Water
Honey lemon water is like the upgraded version of plain lemon water. It’s warm, soothing, and naturally sweet, thanks to honey. Adding honey not only makes it taste better but also brings extra health benefits.
- Perfect if you have a sore throat or cough. Honey coats your throat and eases irritation.
- Honey is a natural sugar, giving you a quick energy boost without processed additives.
- Honey has antibacterial properties, making this combo a great ally during cold and flu season.
- Honey can help soothe the stomach and support gut health, especially if you struggle with bloating or mild digestive issues.
- Drinking honey lemon water at night may help relax your body and calm your mind.
You can consider adding honey to your lemon water if you want a little sweet flavor along with the citrus flavor of the lemon, and get some additional benefits.
Bottom Line
Lemon water is not just a means to quench one’s thirst, it is way more than just plain water. It is an affordable way to support our health. Rich in antioxidants and vitamin C, it provides us with many benefits. It keeps your heart, skin, and gut healthy.
However, like with every other thing, you need to use it in moderation, or you might be at risk of a few potential side effects. If you consume it in moderation, it will make you stay healthy and fit for a longer period.
