This Is What Happens to Your Body When You Drink Lemon Water Every Day
You likely know by now that there's no magic pill or cure when it comes to maintaining optimal health. Still, there are plenty of foods and habits that are worth incorporating into your daily routine because they're just plain good for you. Lemon water falls into this category.
Why should you drink lemon water every day? For the beneficial vitamins and minerals in the lemon and the, well, water in the water. 'Lemons, being citrus fruits, have a high amount of vitamin C,' explained Melissa Ann Prest, D.C.N., M.S., R.D.N., founder of Kidney Nutrition Specialists. '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.' Then there's the part where it helps you stay hydrated, which is so important for overall health. So, 'if consuming more water flavored with lemon juice helps you meet your daily fluid goals, then it is a great habit,' Prest explained. Anything that encourages you to consume more water is worthwhile, she added. 'Try adding in limes and lemons, mint and cucumber, or berries to enhance the flavor of water and encourage positive drinking habits.'
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.
Here are seven of the potential benefits of drinking a bracing cup of lemon water water every day, plus a few other ways to get the tart goodness from that bright-yellow burst of vitamin C.
7 benefits of drinking lemon water daily
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 pick-me-up power. Their vitamin C increases absorption of iron—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 improve the overall appearance of the skin. However, it's not a miracle cure: 'Don't just rely on lemon water for your skin,' Prest sayid. '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.'
Are there any possible side effects to 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.
How do you make lemon water?
Making lemon water is rather simple and intuitive, said Gans. 'Squeeze around a 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.
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