Lemon water benefits
Before even getting into the health benefits, Allidina notes that adding lemon to your water delivers a flavor boost without any added sugar. Considering that over half of American adults don’t drink enough water, according to a 2023 poll, the simple fact that lemon water is tasty could help people get closer to the recommended daily intake of 15.5 cups for men and 11.5 cups for women (especially if you drink it out of a viral water bottle that encourages you to sip).
“Adding lemon to your water provides a small boost of vitamin C for immune health,” says Imus. Vitamin C is an antioxidant, which means it may help prevent cell damage and promote healthier-looking skin while also powering your immune system to better respond to invaders. According to the U.S. Department of Agriculture (USDA), lemon juice also contains some B vitamins, which can assist with energy production, and potassium, which may support healthy blood pressure.
“Warm lemon water may help with mild digestion stimulation for some people,” Allidina says. Credit for that perk goes to the water, which helps food move through your digestive tract, and the potassium in the lemon juice, which counters sodium in the body to reduce bloating. Studies have also shown that lemon juice may help prevent kidney stones, thanks to the way the citrate from the lemon may block the formation of kidney stones (staying hydrated in general also supports kidney stone prevention).
Potential downsides of lemon water
“Adding lemon to your water does make it slightly more acidic, which could be irritating to those who suffer from reflux or who have sensitive stomachs,” says Imus. The acid may also weaken your tooth enamel if you’re drinking lemon water all the time, Allidina says. To avoid this side effect, “use a straw, rinse with plain water after, or drink with meals,” she suggests.
Lemon water vs. plain water: Which is better for you?
Drinking lemon water can help you meet your hydration goals, plus add some nutrients to your sip that you wouldn’t be getting otherwise. Still, nothing beats plain water for supporting your body’s needs—which is why our experts recommend starting your day with 16 ounces of lemon water, if that’s something you’re interested in, and then switching to plain water for the rest of the day. “Drinking lemon water first thing in the morning helps to get a head start on hydration and wake up the digestive system,” says Imus. According to the Cleveland Clinic, the acid in lemon juice helps supplement your stomach acid, ensuring there’s enough to properly digest the food you eat throughout the day.
Plus, Imus adds that if you only drink lemon water once a day, you won’t have to worry about the negative effects on tooth enamel or about the acid triggering reflux.
Bottom line
Ultimately, any strategy that helps you drink more water is one that’s worthwhile. Adding lemon to your water falls into this category and comes with virtually no downsides, especially if you’re only having one or two glasses of lemon water per day. To enjoy the benefits, squeeze half a lemon into eight ounces of water, then adjust the lemon and water depending on your preference.
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