We all know the importance of proper hydration. However, by adding freshly squeezed lemon juice you can turn your water into a highly healing beverage. Lemon water has become a popular morning drink, with some people using it as a refreshing pick-me-up due to claims that it can boost energy levels and metabolism. Drinking warm lemon water or alkaline water has become a health trend praised by influencers and wellness advocates. From claims of aiding weight loss and improving digestion to boosting the immune system and alkalizing the body, the purported benefits sound almost too good to be true. So, are these drinks genuinely transformative, or is it mostly marketing?
The Science Behind Lemon Water
People can make lemon water by mixing lemon juice with water. The ideal amount of lemon juice depends on personal preference. People may drink it cold or hot. Some people also choose to add other ingredients, such as lemon rind, mint leaf, honey, or turmeric.
Lemons are a rich source of vitamin C, a powerful antioxidant. Like other citrus fruits - including oranges, grapefruit, and limes - lemons are rich in flavonoids. These are compounds that help boost health and fight disease. Aside from that, lemons contain few nutrients. Lemon water contains very little protein, fat, or carbohydrate, and it has only trace amounts of other vitamins and minerals, including potassium, folate, and some B vitamins.
According to the United States Department for Agriculture database, lemon water with one 48-gram (g) squeezed lemon contains the following nutrients, among others:
Although a single glass does not seem to provide many nutrients, lemon water is a healthful, low calorie, and low-sugar drink that can boost a person’s vitamin C intake. For comparison, replacing the lemon with the juice of half an orange would provide almost twice as many calories, about three times as much sugar, and 24% DV of vitamin C. The nutritional value of each glass of lemon water depends on how much lemon juice it contains and any other ingredients.
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Potential Health Benefits of Lemon Water
Due to its high vitamin C levels, flavonoid content, and acidity, drinking lemon water may offer the following health benefits.
Antioxidants and Flavonoids
Lemons contain vitamin C, a powerful antioxidant, and are a source of plant compounds called flavonoids, which have antioxidant and anti-inflammatory effects. Antioxidants are compounds that help protect the body’s cells from damage. By reducing cell damage, antioxidants help to reduce the risk of many health conditions, including cardiovascular disease, diabetes, obesity, and cancer. Antioxidants do this by mopping up free radicals, which are harmful, disease-causing compounds in the body created by oxidative stress.
Research links chronic inflammation with increased oxidative stress and the risk of certain health conditions, including arthritis, diabetes, autoimmune conditions, and cancer. One 2019 review reports that the antioxidants and flavonoids in citrus fruits can improve heart health and metabolic health markers, including glucose tolerance, insulin sensitivity, and fat metabolism. Vitamin C is also important for immune system function, wound healing, and helping the body absorb iron from foods.
Kidney Stones
Kidney stones are a buildup of minerals that collect in the kidneys. Increasing the amount of citrate in the body can help prevent kidney stones from forming by stopping calcium from binding with other compounds. Lemon water contains high amounts of citrate. According to the National Institute of Diabetes and Digestive and Kidney Diseases, research suggests that drinking lemon water may help prevent kidney stones. Not drinking enough water can increase the risk of kidney stones. Drinking more water can, therefore, help prevent kidney stones, whether or not there is lemon in it.
The Benefits of Water
Since lemon water is water with lemon juice, it has all the benefits of regular water. Drinking plenty of water can:
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- prevent dehydration, which can contribute to mood changes, constipation, and brain fog
- help people maintain a moderate weight when replacing sugary drinks
- lubricate the joints
- promote bodily waste extraction through urination, sweating, and bowel movements
- protect the spinal cord and tissues in the body
- help someone maintain a moderate temperature
Common Myths About Lemon Water
There are many other health claims about lemon water, but most do not have any scientific evidence to support them. Research has even disproved some of them. Below are six common myths about the health benefits of lemon water.
Myth 1: Lemon Water Aids Weight Loss
Lemons contain a type of fiber called pectin, which may help reduce appetite and calorie intake. However, lemon water is basically diluted lemon juice, which leaves it with only trace amounts of pectin. In fact, the juice of a whole lemon contains less than 1 g of fiber. There is no evidence to suggest that lemon water has more benefits for weight loss than plain water. That said, lemon juice is naturally low in calories. Replacing sugary soda with fresh lemon water is a healthful way to reduce calorie intake, which is a positive step toward weight management.
Myth 2: Lemon Water Alkalizes the Body
According to proponents of the alkaline diet, foods leave an “ash” in the system that influences the pH of a person’s body - that is, how acidic or alkaline it becomes. Some suggest that lemon water is alkalizing. However, what a person eats or drinks does not affect the acidity of their blood or body cells. Although consuming more alkaline foods can be healthful because these include fruits and vegetables, the health benefits are unlikely to come from their effects on the body’s acidity levels.
Myth 3: Lemon Water Fights Cancer
Some sources claim that lemon water could help prevent cancer. This is due to the alkaline diet theory and the premise that certain cancer cells cannot thrive in an alkaline environment. Eating a balanced diet with a wide variety of fruits and vegetables can help to reduce the risk of cancer. However, there is currently no research that suggests lemon water will prevent or treat cancer.
Myth 4: Lemon Water Cleanses and Detoxes
Water helps eliminate waste from the body through urine and healthy bowel movements. However, there is no evidence suggesting that lemon water is better than plain water for this. In fact, most claims that foods or beverages can cleanse or detoxify the organs are not grounded in scientific fact. That includes claims about the lemon water detox diet.
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Myth 5: Lemon Water Raises IQ
Drinking water, either plain or with added lemon, can prevent dehydration, which can negatively affect someone’s focus and concentration. However, there is no scientific evidence that suggests it increases intelligence.
Myth 6: Lemon Water Is a Diuretic
Water is an effective diuretic, a substance that encourages urination. However, any food that contains potassium could increase urine output. That includes virtually all fruits, vegetables, meat, and dairy products, including lemons.
Potential Downsides of Lemon Water
Lemon water is safe to drink. However, the acid in the lemons can damage tooth enamel over time, making the teeth more prone to cavities. Drinking acidic drinks through a straw can help protect the teeth. Rinsing the mouth out afterward may also help. It may be best to avoid brushing the teeth straight after drinking lemon water, as the enamel may be in an acid-softened state. People who drink lemon water in the morning may wish to brush their teeth before breakfast.
The best temperature to drink lemon water is a highly debated topic. Some sources claim that drinking cold water helps burn extra calories. Others believe that warm water helps improve digestive health. There is very little research to support either side, and it is unlikely that the temperature makes any meaningful difference. A person can simply choose the temperature that they prefer.
How to Make Lemon Water
It is easy to make lemon water at home if someone wants to include it in their diet. People can use the following steps to make lemon water:
- Pour a glass of water.
- Juice either half a lemon or a whole lemon.
- Mix the lemon juice with the water.
- Add any additional ingredients, such as mint leaves, honey, or turmeric, or drink plain.
People can tweak the amount of lemon they add or the temperature of the water based on preferences.
The Alkaline Diet and Lemon Water
The alkaline diet is based on the principle that the foods you eat may alter your body’s pH. Proponents of the diet believe that eating large amounts of acidifying foods can cause your body’s pH to become more acidic, increasing your vulnerability to illness and disease. Therefore, followers of this diet attempt to improve their health and reduce their risk of disease by limiting acidifying foods and favoring alkalizing ones instead.
However, research shows that the foods you eat have a very limited effect on your blood pH. The human body maintains a tightly regulated blood pH of around 7.4 through the coordinated efforts of the lungs and kidneys. Drinking alkaline water-or any water-cannot alter this balance. While some alkaline foods can temporarily change urine pH, this has no impact on blood or systemic pH levels.
Why Lemon Juice Is Thought of as Alkalizing
Whether a food has an acidic or alkaline effect on the body has little to do with that food’s pH before it is digested. Instead, it depends on whether acidic or alkaline byproducts are created once it is digested and processed by your body. Like other fruits, lemon juice produces alkaline byproducts once it has been metabolized. Therefore, it has a negative PRAL score. This is why some people consider lemon juice to be alkaline even though it has an acidic pH before it is digested.
However, while lemon juice may make the pH of your urine more alkaline, it does not have the same effect on the pH of your blood. Foods have such limited effects on the pH of your blood because your body needs to maintain pH levels from 7.35-7.45 for your cells to function properly.
The Truth About Alkaline Water
Alkaline water, with its higher pH of 8-9, is said to balance the body’s pH, combat acidity, and improve overall health. When combined with lemon juice-a substance with a naturally acidic pH of 2-the alkalinity of the water is neutralized, resulting in a drink closer to neutral pH.
Advocates of alkaline water argue that it enhances digestion and metabolism, but these claims lack scientific backing. The stomach’s acidity neutralizes alkaline water upon ingestion, and the body’s metabolic processes are not influenced by dietary pH.
The Real Benefits of Warm Lemon Water
Despite the overhyped claims, drinking warm lemon water can still be a healthy and refreshing habit. Here’s what it can actually do:
- Hydration: Starting the day with a glass of lemon water contributes to daily fluid intake, an essential factor in overall health.
- Reduced Sugar Consumption: If lemon water replaces sugary beverages, it can lower calorie and sugar intake, promoting better weight management.
- Kidney Stone Risk Reduction: Citric acid in lemon juice may help prevent kidney stones, a tangible and supported benefit.
- Symbol of Healthy Choices: Incorporating lemon water into a morning routine can symbolize a commitment to healthier habits, setting a positive tone for the day.
Cautions and Considerations
The consumption of lemon water and alkaline water, while generally safe, carries potential downsides that should not be overlooked, especially for individuals who consume these beverages regularly or in excess.
One of the most significant concerns with lemon water is its impact on dental health. The high acidity of lemon juice can erode tooth enamel over time. This erosion weakens the enamel, leading to increased tooth sensitivity, discoloration, and a greater risk of cavities. To minimize these effects, it is recommended to drink lemon water through a straw and rinse the mouth with plain water afterward. Additionally, brushing teeth immediately after drinking lemon water should be avoided, as this can exacerbate enamel damage.
For individuals with gastroesophageal reflux disease (GERD) or those prone to heartburn, lemon water may aggravate symptoms. The acidity of the lemon can irritate the esophagus, particularly when consumed on an empty stomach. Some people with sensitive stomachs may also find that the acidity of lemon water causes mild discomfort or irritation, especially if consumed in large quantities.
Although lemon water is often praised for its vitamin C content, the actual nutritional contribution is modest compared to other fruits. Moreover, the heat in warm lemon water may degrade vitamin C, reducing its effectiveness. Lemon water is not a substitute for a nutrient-rich diet and should not be relied upon as a primary source of vitamins.
Lemon water’s acidity also poses a risk of interactions with certain medications. Citrus fruits, including lemons, may affect the efficacy of drugs such as calcium channel blockers used to treat high blood pressure. Patients taking such medications should consult a doctor before consuming lemon water regularly.
On the other hand, alkaline water has its own set of potential downsides. While touted for its supposed health benefits, excessive consumption of alkaline water may interfere with the natural acidity of the stomach. Stomach acid is important for digesting food and absorbing nutrients like iron and vitamin B12. Neutralizing this acidity could impair digestion and reduce nutrient absorption, potentially leading to deficiencies over time. Furthermore, the stomach’s acidic environment is essential for killing harmful bacteria, and reducing this acidity might increase the risk of foodborne illnesses.
Drinking large amounts of alkaline water may also strain the kidneys, particularly in individuals with compromised kidney function. The higher mineral content of alkaline water could make it challenging for the kidneys to filter effectively, potentially leading to complications. Although rare, excessive intake of alkaline water might contribute to metabolic alkalosis, a condition where the blood becomes overly alkaline.
Another downside of both lemon water and alkaline water is the reliance on unsubstantiated health claims. Many of the purported benefits, such as detoxification, improved metabolism, or cancer prevention, are not backed by robust scientific evidence. Relying on these beverages for health improvements might distract from proven strategies, such as maintaining a balanced diet and regular physical activity.
In the case of alkaline water, its higher cost and environmental impact, especially when purchased in single-use plastic bottles, raise concerns about sustainability and affordability. Plain water, which offers similar hydration benefits, remains a more practical and environmentally friendly option.