Drinking hot lemon water first thing in the morning has become a popular health trend, with claims that it can help support digestion, immunity and more. But is this daily habit actually good for you? Here is a comprehensive look at the potential benefits and downsides of making hot lemon water a part of your daily routine.
What are the claimed benefits of drinking hot lemon water?
There are several oft-repeated claims about the benefits of drinking hot lemon water every day:
1. May support digestion and gut health
Many tout hot lemon water as an aid for digestion. The citric acid in lemon juice has an alkalizing effect that may help neutralize stomach acid and support digestion, especially if you drink it after a meal. Some also claim it can help relieve symptoms like heartburn, bloating and constipation.
The high vitamin C content of lemons may also help stimulate the production of hydrochloric acid and bile, which we need to break down food properly. There’s also evidence that the citrus flavonoids in lemons can help stimulate the production of gastric juices that are important for digestion.
2. May boost immunity
Lemons are packed with vitamin C, providing 51% of your daily needs in just 1/4 cup of juice. Vitamin C is crucial for immune function, and starting your day with a good dose may give your immunity a boost.
Vitamin C is also a powerful antioxidant that can help remove free radicals and reduce oxidative stress on the body’s cells. This may help boost immunity by protecting immune cells against damage.
3. May promote hydration
Starting your day with a large glass of hot lemon water may help push fluids and improve hydration first thing in the morning. Staying hydrated is key for health, so this may be beneficial – especially if you’re not a big water drinker.
4. May help detoxification
Some claim that hot lemon water supports detoxification and can help remove toxins from the body. Lemon juice contains antioxidants like hesperidin and d-limonene that may support the body’s natural detox processes.
There’s also some evidence that the citric acid and electrolytes in lemon juice can help stimulate liver detoxification. However, human data is lacking, and there’s little scientific proof that lemon water alone can “detox” the body or cause significant toxin elimination.
5. May aid weight loss
Drinking hot lemon water may temporarily increase metabolism and energy expenditure, which could aid weight loss. In one small study, subjects who consumed 2 cups water with 2 tablespoons lemon juice increased metabolism by 25% for 90 minutes, burning 17% more calories.
The vitamin C in lemon juice may also help burn fat during exercise. However, lemon water alone is unlikely to cause significant weight loss, and any minor metabolic benefits would be temporary.
What are the downsides?
Despite the many purported benefits, there are some potential downsides to watch out for with drinking hot lemon water daily:
1. Can damage tooth enamel
Lemon juice is very acidic, with a low pH. Drinking it hot and frequently may erode tooth enamel over time, increasing the risk of decay. You can reduce this risk by drinking lemon water through a straw and avoiding brushing your teeth right after.
2. May trigger heartburn or reflux
While lemon water is often touted as a remedy for heartburn and acid reflux, it can actually exacerbate symptoms in some people due to its acidity. If you frequently get reflux, proceed cautiously and avoid drinking it if you notice increased symptoms.
3. Not a substantial nutrient source
While lemons provide some beneficial nutrients like vitamin C, one glass of lemon water is unlikely to significantly impact your nutrient intake or health. Don’t rely on it alone to provide key nutrients without a balanced diet.
4. Contains fructose and citric acid
Lemons contain fructose, a natural sugar that can exacerbate symptoms for those with IBS or fructose malabsorption. The citric acid may also irritate sensitive stomachs. Monitor yourself carefully if you have gastrointestinal issues.
5. May interact with medications
The compounds in lemon juice may interact with some medications. For instance, the flavonoids may intensify the effects of tranquilizers or sedatives. Check with your doctor if taking medications.
What does the research say?
There is limited scientific research specifically on the effects of drinking hot lemon water daily. However, studies do support some of the purported benefits:
May improve digestion
– A study in rats found that lemon juice stimulated digestion, including the production of bile and gastric juices. More research is needed to confirm effects in humans.
Provides immune-supporting vitamin C
– Multiple studies show that vitamin C supplements can reduce the duration and severity of colds. Lemons are a rich vitamin C source to help fight infection.
Has antioxidant and anti-inflammatory effects
– Compounds like hesperidin and d-limonene in lemons demonstrate antioxidant, anti-inflammatory and immune-supporting abilities in research. This can benefit immunity and general health.
May support weight loss modestly
– As mentioned earlier, one small study showed that lemon juice increased metabolism and fat burning during exercise. More research is needed to expand on these results.
Overall the research supports some benefits for digestion, immunity, antioxidant status and weight loss. However, most studies use concentrated lemon juice, extracts or polyphenols rather than diluted lemon water. More research is needed on the specific effects of lemon water consumed regularly.
How much lemon juice should you drink per day?
There is no standardized recommended amount, but most sources suggest drinking the juice from half a lemon to one whole lemon per day, mixed into a glass of warm water.
It’s best to start with half a lemon, about 1-2 tablespoons juice. Drink this upon rising before any food or drink. You can work up to using the juice of a whole lemon if you find no issues. Drink it consistently for at least a few weeks to notice benefits.
Too much can cause acidity symptoms like heartburn, while more modest amounts are unlikely to cause harm in healthy people. People with gastrointestinal issues may need to use caution and avoid drinking it if it causes discomfort.
Should you drink hot lemon water before or after a meal?
For optimizing digestion, it is often recommended to drink lemon water first thing in the morning or around 15-30 minutes before meals.
Drinking lemon water before eating can help stimulate digestive juices and “wake up” your gastrointestinal tract to prepare it for food. The acids may also help you absorb nutrients better from your meal.
Some people also drink lemon water after meals to help digestion. However, it may be better on an empty stomach to avoid any acidity interacting with the food you just ate.
Listen to your body to decide if you should drink it before or after meals based on when you experience the most benefit.
Hot lemon water recipe
Ingredients:
- 1/2 fresh lemon
- 1 cup hot water
Instructions
- Juice half a fresh lemon into a mug or teacup
- Add 1 cup of hot, but not boiling, water. You can use water warmed in a kettle, microwave or stovetop.
- Stir to combine. Add lemon slices if desired.
- Enjoy immediately, ideally on an empty stomach in the morning or before meals.
You can adjust the amount of lemon juice to your taste and tolerance. It’s best to start with a smaller amount and work your way up. Avoid adding any sweeteners, which can undermine potential benefits.
Should you drink lemon water before bed?
Most sources recommend against drinking lemon water at night or close to bedtime. Lemon water could stimulate digestion and metabolism, which may keep you awake.
The citric acid in lemons may also irritate the esophagus and trigger acid reflux symptoms when lying down. It’s best to avoid it 1-2 hours before bed.
However, you can try sipping on room temperature lemon water 2-3 hours before bed to see if it helps with issues like heartburn or insomnia. Monitor yourself for any unwanted side effects.
Conclusion
Overall, drinking a glass of hot lemon water early in the morning and consistently may have some benefits for digestion, immunity, detoxification and weight management.
However, the effects are likely to be modest, and more studies are needed to substantiate many of the claims, especially for lemon water specifically. Hot lemon water is safe for most people when consumed in reasonable amounts, but it may cause acidity issues or dental erosion in some.
It’s a simple, inexpensive wellness habit to try incorporating as part of a healthy lifestyle, but shouldn’t be seen as a magic solution to all health woes. Pay attention to your body’s response and adjust your intake accordingly. For maximum benefit, consume fresh lemon juice diluted in warm water separate from meals and brush your teeth afterward.