Squeeze the day: How lemon water in the morning can help your weight-loss journey
Lemons contain electrolytes like potassium, calcium, and magnesium, which help replenish lost minerals and keep your body balanced.
One day, it's apple cider vinegar. The next, warm water with fenugreek. Maybe even a cinnamon stick steeped in water. The health world is full of wellness hacks, and the stream of advice? It never stops.
But some habits stand the test of time, like warm lemon water. More than just a soothing morning ritual, this citrus-infused drink has earned its reputation as a wellness staple.
So, where does it fit in your morning routine? As physicians affirm, drinking hot lemon water on an empty stomach offers a surprising range of benefits, from improved digestion to radiant skin, and yes, it may even support weight loss.
Hydration boost, before you even reach for coffee
After six to eight hours of sleep, your body wakes up mildly dehydrated, explains Anita Menon, an Abu Dhabi-based holistic wellness coach and nutritionist. 'While plain water is always a good idea, adding lemon to warm water gives it a refreshing twist that can encourage you to drink more,' she says.
Moreover, lemons contain electrolytes like potassium, calcium, and magnesium, which help replenish lost minerals and keep your body balanced.
Bonus: Proper hydration first thing in the morning jumpstarts your metabolism, improves circulation, and even helps prevent headaches, explains Menon.
A natural digestive kickstart
Ever feel bloated or sluggish in the morning? Lemon water can help. 'The citric acid in lemons stimulates digestive enzymes, encouraging your liver to produce bile, which aids in breaking down food more efficiently,' explains Menon. This means better digestion, fewer stomach troubles, and less bloating throughout the day.
Supports weight loss without the gimmicks
While no single drink can magically melt fat, hot lemon water can be a helpful ally in weight management. Here's why, explain Menon and Nathan Hutley, an Abu Dhabi-based physician.
Boosts metabolism: Research suggests that staying hydrated can slightly increase calorie burn. The added lemon gives it an extra metabolic push. In a 2018 study, published in Clinical Nutrition Research, Researchers discovered that participants who drank water before a test meal consumed less food compared to when they ate without 'pre-loading' with water.
Despite eating less, participants reported no significant difference in satiety. While the study didn't pinpoint the exact reason, hydration likely plays a role in appetite regulation.
Curbs cravings: The pectin fibre in lemons helps reduce hunger, making you less likely to reach for unhealthy snacks.
Encourages healthy choices: When you start your day with a health-conscious habit, you're more likely to continue making good choices throughout the day.
If you want to take it up a notch, adding a pinch of cayenne pepper or a dash of apple cider vinegar can further boost metabolism and blood sugar regulation.
Lemons are packed with vitamin C, a powerful antioxidant known for its role in immune support, explain both the specialists. Vitamin C plays a vital role beyond just boosting immunity—it's essential for collagen and L-carnitine synthesis, supporting skin health and energy production. It also aids in protein metabolism, helps regenerate other antioxidants, and may even contribute to delaying certain cancers and cardiovascular diseases. Additionally, this powerhouse vitamin enhances iron absorption and plays a key role in hormone production, making it a crucial nutrient for overall well-being.
Pro tip: Freshly squeezed lemon juice retains more vitamin C than bottled lemon juice, which may have lost some potency during processing.
They may prevent kidney stones
Lemons might do more than just add a zesty kick to your water—they could also help keep kidney stones at bay. The citric acid in lemons contains citrate, which, surprisingly, makes urine less acidic and may even help break down small stones before they become a bigger problem.
According to the National Kidney Foundation, mixing 4 ounces of lemon juice concentrate with water can be a useful dietary trick to complement other kidney stone treatments. So, if you're looking for a natural way to support kidney health, a daily dose of lemon water might be worth a try!
How to make the perfect cup of lemon tea
Making hot lemon water is as easy as it gets, but a few tips can enhance its benefits:
Use fresh lemons: Avoid bottled lemon juice, which often contains preservatives.
Go for warm, not boiling, water: Boiling water can destroy some of the vitamin C content. Lukewarm or mildly hot water is ideal.
Squeeze half a lemon: If you're just starting, a quarter of a lemon is enough, but half a lemon per cup is best for full benefits.
Drink it first thing in the morning: Ideally, wait about 15–30 minutes before eating breakfast to allow your body to absorb the nutrients.
Add-ins: If you want to level up, add a teaspoon of raw honey (for extra antioxidants), a slice of ginger (for digestion), or a pinch of turmeric (for anti-inflammatory benefits).
Lemon water is generally safe, but it does come with a few potential downsides. A 2015 study suggests that the citric acid in lemons can gradually erode tooth enamel over time. 'To minimise this risk, try drinking lemon water through a straw and rinsing your mouth with plain water afterward,' explains Menon.
Additionally, citrus fruits can trigger increased gastric acid production, which may lead to heartburn in some individuals. If you're prone to acid reflux, it's best to monitor how your body reacts and adjust your intake accordingly.
So, while lemon water isn't a miracle cure, it's a simple and refreshing way to support digestion, hydration, and overall wellness. So, if you're looking for an easy morning habit with plenty of perks, a warm cup of lemon water might just be the perfect way to start your day
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