Drinking water every day to stay hydrated is essential for our overall health. But if you’re getting bored with plain old H2O, it turns out that squeezing some citrus into your daily dose doesn’t just add flavor. In fact, there are several unexpected benefits of drinking lemon water that span almost every aspect of your health.
You might be wondering what that bright burst of lemon actually adds to your water. According to Melissa Ann Prest, D.C.N., M.S., R.D.N., founder of Kidney Nutrition Specialists, a powerhouse lineup of vitamins and minerals. “Lemons, being citrus fruits, have a high amount of vitamin C,” she explains. “Drinking water with an ounce of lemon juice can provide about 13% of your daily vitamin C requirement. It also has small amounts of potassium, thiamin, vitamin B6, and folate.”
About the experts: Melissa Ann Prest, D.C.N., M.S., R.D.N., founder of Kidney Nutrition Specialists; Laura Neville, N.D., a naturopathic physician based in Portland, OR; Keri Gans, M.S., R.D., author of The Small Change Diet; Lauren Manaker, M.S., R.D.N., L.D., registered dietitian.
And of course, it just plain tastes good, which is a win if it motivates you to stay hydrated. “If consuming more water flavored with lemon juice helps you meet your daily fluid goals, then it is a great habit,” Prest says. You don’t have to stop at lemons either. “Try adding in limes and lemons, mint and cucumber, or berries to enhance the flavor of water and encourage positive drinking habits,” Prest suggests.
Ahead, dietitians explain the surprising benefits of drinking lemon water, plus how to make a refreshing glass for yourself.
Benefits of drinking lemon water
1. It curbs your cravings.
Lemon water can prevent spikes in hunger thanks to its blood-sugar-balancing pectin (a type of soluble fiber) and hydrating mojo, said Laura Neville, N.D., a naturopathic physician based in Portland, OR. If you’re still snacky after a meal, mix 1 cup of warm water with the juice of 1/2 lemon and a pinch of lemon zest (feel free to add a drizzle of honey). It should make your hunger disappear in a jiffy.
2. It boosts your energy.
Two types of vitamins give lemons their pick-me-up power. Their vitamin C increases iron absorption—helpful, since having too little can cause fatigue. B vitamins in lemons also assist with energy production, said Neville. Try blending one sliced lemon (including the peel; add a little water if needed), then freeze in an ice cube tray. Toss into water for a quick refresher or into a smoothie filled with iron-rich kale.
3. It safeguards your cells against damage.
As we mentioned earlier, lemons and their juice boast high levels of vitamin C, with just one ounce providing about 13% of your daily requirement. That’s key because vitamin C is a potent antioxidant, counteracting cell damage that accumulates over time and may even be a factor in problems like cancer and heart disease. “It is known from large studies that diets high in fruits and vegetables are associated with a lower risk of cardiovascular disease, stroke, and cancer, and with increased longevity,” said Prest. “Consuming lemon water that contains vitamin C, potassium, and B vitamins as part of a diet rich in other fruits and vegetables can be useful for disease prevention.”
4. It promotes healthier-looking skin.
Lemon water may help your journey to clear skin, thanks again to that vitamin C. Prest explained that the antioxidant capabilities of Vitamin C may help in reducing fine lines and improving the overall appearance of the skin. However, it’s not a miracle cure: “Don’t just rely on lemon water for your skin,” Prest said. “Consuming fruits and vegetables high in vitamin C, like potatoes, bell peppers, strawberries, and citrus fruits, in addition to wearing sunscreen, will help to fight damage from free radicals that affect the skin’s appearance.”
5. It keeps bloating at bay.
Lemon water may aid digestion and cut down on bloat. Staying hydrated by drinking lemon water “can help with bowel motility and regularity so you are less bloated,” Prest explained. Lemon water is also a decent source of potassium, a mineral that helps keep sodium levels in check, potentially reducing any salt-induced bloating.
6. It supports a weight loss journey.
Research from Johns Hopkins University suggests that staying hydrated is a key part of any weight loss journey for a number of reasons related to optimal bodily functioning. Peak hydration levels help to stimulate the metabolism, boost the effects of exercise, and allow the brain to better respond to hunger cues—and lemon water can deliver all these weight loss benefits. Try beginning your day by drinking a full eight-ounce glass of lemon water to help meet your daily hydration goals.
7. It helps prevent kidney stones.
Studies show that lemon reduces your risk of kidney stones. How? Prest explained that the citrate from the lemon helps to block the process that leads to the formation of kidney stones. In general, staying hydrated by drinking three to four liters of water per day (1 gallon of water) is recommended to help prevent kidney stones for those at risk, Prest continued. “A gallon of plain water may get boring, so adding lemon can be refreshing, provide an increase in citrate, and help someone achieve their fluid goals.”
8. It helps alleviate dry mouth.
If you suffer from dry mouth, drinking lemon water may alleviate your symptoms by helping stimulate saliva production, according to Lauren Manaker, M.S., R.D.N., L.D., registered dietitian. “Sour flavors can trigger the salivary glands,” she explains. “That extra saliva can make the mouth feel more comfortable and may temporarily reduce feelings of stickiness or dryness.”
Potential side effects of drinking lemon water
For most people, there really won’t be any side effects from drinking lemon water. But if you’re only drinking lemon water all day every day, you may see some negative effects, said Keri Gans, M.S., R.D., author of The Small Change Diet. “For example, the acidity from lemons may cause heartburn, reflux, canker sores, or mouth ulcers.” There is also a risk of tooth decay or enamel erosion if consumed in high quantities, she added.
Should anyone avoid drinking lemon water?
Since these side effects may be more common for people with certain conditions, drinking lemon water isn’t for everyone. Manaker urges people with acid reflux, GERD, stomach ulcers, or frequent heartburn to avoid the beverage, since drinking it may trigger irritation. “Those with sensitive teeth, weakened enamel, or a history of cavities should be careful because the acidity can contribute to enamel erosion,” she adds. “It may also bother people with mouth sores or anyone who notices citrus makes their symptoms worse.”
How to make lemon water
Making lemon water is rather simple and intuitive, said Gans. “Squeeze around half of a lemon into 8 ounces of water, and you have lemon water!” Depending on how “lemony” you like your beverage to be, add more water or more lemon as per your preference. It’s also tasty hot or cold, depending on the season and time of day.
If you find your lemon water a little underwhelming or lacking in flavor, there are some more inclusions you can try. “Other fruits and veggies, such as strawberries, watermelon, lime, and cucumber, are nice additions, or herbs and spices, like mint, basil, or ginger,” suggested Gans. The main point is to drink more water and keep hydrated, she said, so add whatever you like to your water that will make you excited for a refill.
Read the full article here
