Drinking warm lemon water first thing in the morning has become a popular health trend, with many touting its benefits. But is there any science behind this practice? Let’s take a look at what the research says.
What are the claimed benefits of drinking warm lemon water?
Here are some of the most commonly touted benefits of starting your day with a glass of warm lemon water:
- Aids digestion – Lemon juice contains citric acid, which can stimulate digestive juices and help get your gut moving in the morning.
- Detoxifies the body – Lemon is thought to help flush toxins from your body and provide a burst of vitamin C.
- Boosts immune system – The vitamin C in lemon juice supports immune function.
- Balances pH – Although acidic itself, some proponents believe lemon has an alkalizing effect on the body when metabolized.
- Promotes weight loss – Some claim the pectin fiber in lemons can help keep you full and reduce calorie intake.
- Wakes you up – The scent of lemon and warm temperature may help you feel refreshed and energized in the morning.
- Hydrates the body – Starting your day with a glass of warm lemon water helps rehydrate your body after sleep.
- Clears skin – Vitamin C is vital for healthy, glowing skin. Lemon water delivers a quick hit of this skin-supporting nutrient.
Is there any scientific evidence to support these benefits?
While regularly drinking lemon water may promote some of these benefits, the extent of the benefits is likely overstated in popular press and social media. Here’s what the research actually says:
Aids digestion
Lemon juice contains citric acid, a mild natural acid that may promote the production of gastric acids needed for digestion. A study in 10 healthy people found that drinking a warm glass of water with lemon juice stimulated the production of digestive juices. However, more rigorous studies are needed on lemon water’s effects on digestion.
Detoxifies the body
Detoxification is an overused and often misleading health buzzword. While lemon water provides vitamin C and antioxidants, there is no evidence that these nutrients alone “detox” the body. The body has its own highly evolved detoxification systems in the liver, kidneys, and gastrointestinal tract that do not need lemon water’s support.
Boosts immune system
Lemons provide vitamin C, a nutrient critical for immune cell function. However, a glass of lemon water likely only provides around 30mg of vitamin C. The recommended daily intake of vitamin C is 75-90mg. So while helpful, lemon water’s boost to vitamin C intake may be quite modest.
Balances pH
Lemon juice is acidic, with a pH around 2-3. Some advocates believe its acidic nature has an “alkalizing effect” on the body, but human biology is complex. Although lemon water may temporarily raise urine pH, it does not produce sustained blood alkalization or alter your body’s pH balance.
Promotes weight loss
Evidence does not support the claim that lemon water’s pectin fiber induces weight loss. Pectin is a soluble fiber that can promote satiety and weight management when consumed in ample amounts from foods. The small amount of pectin from a glass of lemon water is unlikely to have any measurable effect on appetite or calorie intake.
Wakes you up
The vitamin C in lemon water is sometimes touted as an energy booster, but the effect is likely minimal. However, the scent of lemon and warm temperature of the water may temporarily make you feel more alert in the morning.
Hydrates the body
While lemon water first thing in the morning can help increase your fluid intake, plain water is best for hydration. Lemon juice contains citric acid, which has been found to modestly increase urine output in studies.
Clears skin
As mentioned, vitamin C supports collagen production and healthy skin. But its unlikely the small amount of vitamin C in a glass of lemon water would have any noticeable effect on your skin’s health or appearance.
Potential downsides of drinking lemon water every morning
For most healthy people, drinking a glass of warm lemon water in the morning is likely safe. But there are some potential downsides to consider:
- Dental erosion – Frequent exposure to acidic drinks like lemon water can erode tooth enamel over time.
- Heartburn – The acidity may aggravate heartburn in those prone to reflux.
- Medication interactions – The vitamin C in lemon juice can degrade certain medications. Consult your pharmacist.
- Frequent urination – Its diuretic effect can cause more frequent urination.
Who should not drink warm lemon water every morning?
Here are some instances where you’ll want to avoid making lemon water a daily habit:
- You have gastroesophageal reflux disease (GERD)
- You take medications that interact with vitamin C (e.g. estrogen, anti-inflammatories)
- You have tooth enamel erosion or other dental issues
- You have irritable bowel syndrome or inflammatory bowel disease
- You have kidney stones or gout
If you have any of these conditions, speak with your healthcare provider before regularly drinking lemon juice.
Tips for drinking lemon water
If you choose to drink warm lemon water as an everyday wellness tonic, here are some tips:
- Always use fresh lemon juice – Bottled juice lacks the vitamin C and enzymes.
- Warm it up – Cold lemon water can be an irritant to some.
- Rinse your mouth after – This prevents erosion of tooth enamel.
- Use a straw – To further protect your teeth from exposure.
- Wait 30 minutes before brushing – Immediately brushing can damage softened enamel.
- Limit it to 16 oz – Excessive amounts can cause GI symptoms in sensitive people.
Conclusion
While the health benefits may be somewhat overstated, starting your morning with a warm glass of lemon water is unlikely to cause harm for most healthy people. At the same time, plain water is probably a better choice if you’re solely focused on hydration. As with most health trends, moderation and common sense are key.