We all know that the small things can make a big difference. It takes a mere 30 seconds and costs next to nothing to drink a glass of lemon water in the morning. But there is science behind the benefits of drinking lemon water and those who have tried it swear by it. It may be the perfect starting point if you want to start making some changes to your health.
What is Lemon Water and How to Prepare It
Lemon water is just as the name implies. Water flavoured with lemon juice. The traditional recipe is a glass of warm (or room temperature) water mixed with half a fresh lemon’s worth of juice. A slice of lemon, a pinch of sea salt or raw honey may also be added.
It’s often taken in the morning to help with digestion as the water isn’t cold and the heat warms you up after a fast. But cold lemon water is fine as well. So the trick is to do it regularly, more than to worry about the temperature of the water.
Supports Digestive Health
The most popular claim for drinking lemon water is its digestive benefits. Lemon juice has a similar acid to what’s found in your stomach. If you start your day with it this can help kick-start the production of stomach acid and bile to aid digestion throughout the day.
Lots of people swear by a glass of lemon water in the morning to alleviate bloating constipation and other digestive issues. While this will work differently for different people the water is important here as the digestive system requires water to work well. Lemon provides motivation and purpose to drink water.
Boosts Immune Function
Lemons contain high amounts of vitamin C and one lemon contains between 30-40 milligrams of the vitamin. Vitamin C is a critical vitamin for boosting immunity. Vitamin C boosts the production of white blood cells which fight off bugs in your body.
It’s also an antioxidant, which stops the damage free radicals can do to your cells. Ongoing free radical damage (oxidative stress) is associated with inflammation, ageing and numerous other diseases. That’s why it’s a good idea to regularly drink lemon water in addition to eating a healthy diet.
Helps with Hydration
We tend to be slightly dehydrated most of the time. Water is boring and often people don’t drink enough. Lemon water overcomes this by adding flavour to the water. The subtle taste of the lemon is refreshing and some people find that drinking flavoured water helps them to drink more water.
Water is important for so many aspects of health. It helps maintain the body’s temperature, lubricate joints, keep the kidneys healthy, improve concentration and keep your skin healthy. If you need more lemon to get you to drink more water then that’s reason enough to include it in your diet.
Supports Skin Health
Lemon juice contains vitamin C which helps to produce collagen. Collagen is a protein that provides elasticity to the skin. With age, collagen synthesis decreases and wrinkles and saggy skin are the consequence. Collagen production is stimulated by vitamin C so maintaining good levels of vitamin C in your diet can minimise some aging changes.
But water also impacts the appearance of your skin. When you’re well hydrated your skin looks fuller and more hydrated. Puffy eyes go away. Dry patches become less pronounced. Hydrating with and supplementing with vitamin C is a cheap, easy and effective way to hydrate your skin.
May Aid in Weight Management
Lemon water is sometimes touted as a fat burning drink which it isn’t. It won’t help you burn more fat. But it will help with weight control in a couple of ways.
Water preloading (drinking water before a meal) is an effective way to cut calories as it promotes feelings of fullness. Lemon water has the same effect. What’s more, there is some evidence that the polyphenol antioxidants in lemons have a small effect on fat metabolism but further research is needed.
The likely greatest weight-loss benefit of lemon water is its replacement of other beverages. By replacing high-calorie and sugary juice and soft drink with lemon water you save several hundred calories and significant added sugar without feeling like you’re missing out.
Final Thought
Drinking lemon water is practical and easy for anyone to do. There is no need to shell out on a supplement or get a fancy health program. It begins with a glass of water with half a lemon juice in it each day. Do this for 30 days and notice the difference in your digestion, energy, skin and general health. Small habits done consistently are often the most powerful ones.
FAQs
Q: Is lemon water bad for your teeth? A: Drinking lemon water can erode your tooth enamel. To avoid this use a straw to drink lemon water and follow up with a drink of water. Don’t brush for 30 minutes.
Q: Cold or warm lemon water? A: Both work. Hot lemon water is great for the start of the day as it is thought to be easier to digest. Cold lemon water is also hydrating. You can drink whichever you prefer.
Q: How much lemon water should I drink a day? A: Drinking 1-2 glasses per day is sufficient. This is often done first thing on an empty stomach.
Q: Is it OK to drink lemon water with acid reflux? A: Lemon juice is acidic and may cause symptoms in people with acid reflux and gastroesophageal reflux disease (GERD). If you have this condition talk to your doctor before taking it up.
Q: Is bottled lemon juice as good as fresh? A: Always best to use fresh. The juice may be pasteurised (cooked) which reduces its vitamin C content, and contains additives. Fresh lemons are best.
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