Drinking water with a slice of lemon first thing in the morning is one of the most popular wellness tips — and not just for its cleansing properties. The benefits of lemon water go beyond detoxification.
“It adds mental and physical benefits to water,” says registered dietitian Kylie Bensley, MS, RD, founder of Sulinu.
"While water helps us stay hydrated, adding lemon is a very simple and quick action that enhances the function of the water itself."
The health benefits of lemon water are numerous. Below, Bensley and nutritionist Laura Parada, director of Slow Life House, explain everything you need to know about lemon water and the right way to drink it (yes, there's a wrong way to do it). Here's what they say:
benefits
Water supports overall health and helps us stay hydrated. Adding lemon brings additional benefits. According to Bensley and Parada, a glass of lemon water has six main benefits:
Supports the gut microbiome
"It helps kick-start the digestive process in the morning," says Parada, adding that it also helps against indigestion, reflux, and bloating.
Lemon also stimulates the production of bile and gastric juices, which can reduce gas formation.
She adds, “[Lemon water] improves bowel movements and hydrates the colon,” so it can help with constipation — especially when drunk on an empty stomach in the morning. Lemon, thanks to the fiber it contains, supports gut health.
Strengthens the immune system
“It strengthens the immune system,” says Parada, referring to the high vitamin C content in lemon juice. Lemon is also rich in vitamin B, calcium, iron, magnesium, potassium and enzymes.
Studies show that lemon contains minerals that help lower blood pressure, supporting overall health.
Provides anti-aging benefits for the skin
It is beneficial for the skin thanks to its high content of antioxidants that "prevent free radical damage," says Parada.
Bensley adds that lemon peels have been found to have anti-aging effects, reduce oxidative stress in skin cells, and boost collagen production.
Moisturizes the body
It's important to drink enough water every day. Lemon water hydrates the body and, especially in the morning on an empty stomach, helps stimulate metabolism.
Another benefit? Lemon improves the taste of water and helps you reach your daily hydration goals more easily.
“[It] gives the water a pleasant taste that makes it easier to drink enough water,” says Parada.
Reduces anxiety
The scent of lemon is more than pleasant. Bensley cites a study where patients undergoing orthopedic procedures who used lemon as aromatherapy experienced lower levels of anxiety before the procedure.
More studies are needed to fully prove the impact on anxiety and stress, but there's no harm in getting a whiff of lemon water before drinking it.
May help maintain (or lose) weight
Initial studies suggest that lemon water is linked to weight loss.
Bensley cites a study where lemon polyphenols may reduce diet-induced obesity. “So even though it may not directly help with weight loss, it may reduce the risk of obesity,” she says.
However, more research is needed on the link between lemon water and weight loss.
Experts emphasize that, for any health-related changes, medical advice should be sought from a doctor or healthcare professional.
It can help prevent kidney stones
This applies to some types of kidney stones.
Heather Viola, DO, an associate professor in the Department of General Internal Medicine at Mount Sinai, explains that lemon water is rich in citrate, a compound that binds to calcium in the urine and helps reduce the formation of crystals that can turn into stones.
So, lemon water increases the amount of urine and dilutes the substances that cause stones.
Negative sides
The side effects of lemon water are few, but there are some things to keep in mind.
Despite all the benefits it offers, alkalizing isn’t one of them, says Parada. “It’s often heard that lemon water can change the pH of your blood, making it more alkaline,” she says. “But that’s not true, because it’s the kidneys, liver, and lungs that regulate the acidity of your blood, keeping it at 7.3–7.5.”
Bensley advises against drinking lemon water on an empty stomach, as it can be acidic and worsen existing digestive problems, such as gastroesophageal reflux or frequent heartburn. She adds that the citric acid in lemons can also worsen urinary incontinence, because the acidity can irritate the bladder.
There is also a possibility that lemon can damage tooth enamel. If you decide to drink it every day, she recommends using a straw to reduce the risk of damage. You can rinse your mouth with some clean water after you're done drinking.
You should also be very careful with the lemons you use in restaurants. She says that the peels of lemons served outside the home often contain high levels of bacteria, including fecal residue.
