6 Benefits Of Lemon Water, Explained By The Experts

Drinking water with a slice of lemon first thing in the morning is one of the most oft-repeated wellness tips – and not just for its purifying properties. It seems the benefits of lemon water go beyond just detoxing.

“While drinking water can help us hit our hydration goals, infusing water with lemon is a very simple, quick task that boosts the function of water itself,” says Dr Kylie Bensley, a registered dietician and the founder of Sulinu.

Below, Bensley and nutritionist Laura Parada, director of Slow Life House, break down what you should know about the benefits of lemon water.

Lemon water supports the gut microbiome

“It helps kick-start the digestion process in the morning,” says Parada, adding that it also helps fight indigestion, heartburn and bloating. Additionally, lemon is known to stimulate the production of bile and gastric juices and can therefore prevent gas formation.

“[Lemon water] improves gut transit and hydrates the colon,” adds Parada, which is why it can help with constipation, especially on an empty stomach first thing in the morning. In addition, lemon, being rich in fibre, also promotes good gut health.

Lemon water strengthens the immune system

“It strengthens the immune system,” says Parada, referring to the high vitamin C content of lemon juice. Additionally, it is also rich in vitamin B, calcium, iron, magnesium, potassium and enzymes. Studies show that lemon has minerals that help lower blood pressure, which supports our overall health.

Lemon water provides anti-ageing skin benefits

Lemon water is good for the skin because of its high antioxidant content that “prevents damage from free radicals”, according to Parada. Bensley agrees, and says that lemon peels have been found to have anti-ageing benefits, reduce oxidative stress in skin cells and boost collagen.

Lemon water helps to hydrate the body

Drinking enough water – of any type – is crucial for adequate hydration. Lemon water hydrates the body and, especially first thing in the morning on an empty stomach, is an effective way to stimulate the metabolism.

Another benefit to upgrading a glass of water by adding lemon juice? It can help you reach your water intake goals. “[It] can give it a pleasant taste that makes [drinking plenty of water] easier,” Parada notes.

Lemon water could help regulate blood sugar

The fibre in lemon water can help with managing blood sugar levels, while the citric acid can slow the breakdown of carbs, leading to smaller peaks and troughs. Pair lemon water with a fibre rich meal for optimal blood sugar control.

Lemon water could help maintain a healthy weight

There is also some preliminary research that shows lemon water is related to weight loss. Bensley points to a study that showed lemon polyphenols can suppress diet-induced obesity. “So, while it may not help lose weight through its chemical properties, it can suppress the risk of obesity,” she says. However, more studies need to be done on the relationship between lemon water and weight loss.

The downsides of drinking lemon water

The side effects of lemon water are few, but there are certain things to keep in mind.

It can exacerbate digestive difficulties

Bensley advises against drinking water with lemon on an empty stomach, as it can be acidic and could cause already existing digestive problems – such as gastro-oesophageal reflux or frequent heartburn – to get worse. She adds that the citric acid in lemons can cause more incontinence, as the acidity can irritate the bladder.

It can erode tooth enamel

There is also a chance that the lemon may erode the tooth enamel. If you decide to make drinking lemon water a daily habit, Bensley says drinking it from a straw could help decrease the chance of damage. She says that you can also give your mouth a quick swish of plain water after you finish your drink.

It’s not the same bottled as fresh

Fresh lemon juice contains a higher incidence of antioxidants than a bottled or shelf-stable version. To get the full benefits of drinking lemon water, aim to use fresh lemons. Bottled lemon juice is a good option for baking or recipes that call for a sharp tang of acidity.

Lemon water myths

“It is often said that lemon water could modify the pH of the blood with an alkalising effect,” Parada says. “However, this is false, since it’s the kidneys, liver and lungs that are in charge of regulating blood acidity, keeping it in a range of 7.3 to 7.5.”

How to drink lemon water to get the most benefits

Parada stresses that it’s important that the temperature of the water be lukewarm and not hot, because “being at the same temperature as our body, it is absorbed much faster since it does not have to lower its temperature to be digested”.

She says she has clients that make lemon water using lemon, fresh sage and a protein powder to boost skin health.