Drinking an adequate amount of water is crucial for overall health, but adding a squeeze of lemon may provide additional benefits. Advocates of lemon water suggest it can aid in weight management, boost hydration, and support immune function. While it’s not a miracle solution for shedding pounds, experts say it may contribute to weight loss when incorporated into a healthy lifestyle.
“Digestive function, skin health, kidney function, and body temperature regulation all depend on proper hydration,” says Devon Wagner, R.D., a nutritionist at The Ohio State University Wexner Medical Center.
How Lemon Water Supports Health
Registered dietitians Michelle Cardel, Ph.D., R.D., chief nutrition officer at WeightWatchers, Dawn Menning, M.S., R.D., program director for digital health at Nutu App, Susan M. Kundrat, M.S., R.D.N., author of Eat Move Groove, and Trista Best, M.P.H., R.D.N., registered dietitian at The Candida Diet, explain the key health benefits of lemon water.
Enhanced Hydration
For those who struggle to drink plain water, lemon can make it more appealing. “Not everyone enjoys drinking plain water, and adding lemon may help you stay better hydrated,” says Menning. Proper hydration facilitates nutrient absorption, supports digestion, and helps maintain energy levels, according to Cardel.
Potential Role in Weight Loss
Lemon water itself doesn’t directly cause weight loss, but it may help in several ways. Substituting lemon water for sugar-laden beverages eliminates excess calories. “Replacing a 12-ounce soda with lemon water cuts about 160 calories,” Menning explains.
Additionally, staying hydrated can reduce overall calorie intake. “It can be difficult to distinguish between hunger and thirst,” says Kundrat. “Drinking fluids that boost hydration may help lower total daily calorie consumption.” Improved hydration can also enhance energy levels, potentially encouraging more physical activity, she adds.
Vitamin C Boost
Lemons are a rich source of vitamin C, an essential antioxidant that protects cells from damage. “Vitamin C supports immune function, aids in collagen production, and enhances iron absorption,” says Menning.
Improved Digestion
Lemon water may promote better digestion and insulin sensitivity, according to Best. “Drinking warm lemon water in the morning can act as a natural laxative, helping with digestion,” she notes.
Kidney Stone Prevention
For individuals prone to kidney stones, lemon water may be beneficial. “The citric acid in lemon juice helps prevent the formation of kidney stones,” Best explains.
Potential Side Effects
While lemon water is generally safe, excessive consumption can lead to:
Tooth enamel erosion: “Lemon’s acidity can wear down enamel, potentially leading to dental issues,” warns Menning.
Acid reflux: Some individuals may experience stomach discomfort or acid reflux due to the high acidity of lemon juice. “If this occurs, consider diluting it or reducing intake,” advises Cardel.
Final Verdict
Drinking one to two cups of lemon water daily is considered safe and beneficial. However, experts emphasize that it should not be viewed as a detox cure or a standalone weight loss solution. “It can be refreshing and hydrating, but maintaining a balanced diet with a variety of nutrient-dense foods is key to overall health,” Cardel says.
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