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 dietitian 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 supports our overall health and helps keep us hydrated. Adding this citrus fruit to it is a nice 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:
Supports the Gut Microbiome
“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 bile and gastric-juice production, which can help 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, rich in fiber, supports gut health.
Strengthens the Immune System
“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 contains minerals that help lower blood pressure, supporting our overall health.
Provides Antiaging Skin Benefits
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 antiaging benefits, reduce oxidative stress in skin cells, and boost collagen.
Hydrates the Body
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 of upgrading a glass of water with 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.
Reduces Anxiety
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.
Possibly Helps Maintain (or Lose) Weight
Preliminary research suggests that lemon water is associated with 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 are needed on the relationship between lemon water and weight loss. As with anything health related, experts always advise seeking medical advice from your doctor or health care provider to develop a safe plan to incorporate lemon water into your diet.
May Help With Kidney-Stone Prevention
This is true for certain types of kidney stones. Heather Viola, DO, assistant professor of general internal medicine at Mount Sinai, explains that lemon water is high in citrate, a compound that binds to calcium in the urine and helps reduce the formation of crystals that can turn into stones. So drinking lemon water increases your urine volume and dilutes stone-forming substances.
The Downsides
The side effects of lemon water are few, but there are certain things to keep in mind. Among all the benefits this offers, 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,” she says. “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.”
Bensley advises against drinking water with lemon on an empty stomach, as it can be acidic and worsen already existing digestive problems, such as gastroesophageal reflux or frequent heartburn. She adds that the citric acid in lemons can worsen incontinence, as its acidity can irritate the bladder.
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