Drinking lemon water first thing in the morning has become a popular health trend. Advocates claim it can help improve digestion, enhance immunity, and promote weight loss. But how much lemon juice should you add to your water to reap these benefits? Here is a detailed look at how much lemon to put in lemon water.
Recommended Amount of Lemon Juice in Lemon Water
Most sources recommend using the juice from half a lemon (approximately 1-2 tablespoons or 15-30ml) mixed with 8 ounces or 240ml of water. This provides a good balance of taste and health benefits. Using the juice of a whole lemon may be too sour for some people. Here is a quick overview of suggested lemon water recipes:
- 1 tablespoon (15ml) lemon juice with 8 ounces (240ml) room temperature water
- 2 tablespoons (30ml) lemon juice with 8 ounces (240ml) room temperature water
- Juice of 1/2 a lemon with 8 ounces (240ml) room temperature water
You can adjust the amount of lemon juice to suit your taste preferences. If you find the flavor too sour, try using a bit less lemon juice. If you want a stronger lemon flavor, add a bit more juice. The key is finding a ratio you enjoy drinking each morning.
Factors that Affect How Much Lemon Juice to Use
There are a few factors that can influence how much lemon juice you want to add to your morning lemon water:
Personal Taste Preferences
The amount of lemon you use is a personal choice. Some people enjoy a very lemony, sour flavor, while others prefer just a hint of lemon. Adjust the amount of juice to create a lemon water recipe you look forward to drinking.
Lemon Variety
Not all lemons are created equal when it comes to sourness and juice content. Meyer lemons tend to be sweeter and less sour than a standard Eureka or Lisbon lemon. If you use Meyer lemons, you may want to use a bit more juice to achieve a tart flavor.
Lemon Temperature
Room temperature lemon juice will have a slightly milder flavor than chilled lemon juice. If you squeeze juice from a refrigerated lemon, you may wish to use a bit less than if using juice from a lemon at room temp.
Water Temperature
The temperature of the water also impacts perceived lemon flavor. Cold water won’t impart as much flavor as room temperature or warm water. For stronger lemon water, use room temperature or warm water.
Time Infusing
Allowing the lemon juice to infuse in the water over time brings out more citrus flavor. If drinking your lemon water immediately after mixing, add a bit more juice than if allowing it to infuse for 5-10 minutes before drinking.
Potential Health Benefits
Drinking lemon water on an empty stomach may provide the following benefits:
Aids Digestion
Lemon juice contains citric acid, which may help stimulate digestive juices and encourage the production of bile. This can aid digestion and elimination.
Boosts Immunity
Lemons are high in vitamin C, a potent antioxidant. Consuming lemon water in the morning may help boost immunity and fight inflammation.
Balances pH
Although lemon juice is acidic, when metabolized it produces an alkalizing effect that may help balance the body’s pH levels.
Promotes Weight Loss
The pectin fiber in lemon peel may help satisfy hunger cravings and improve satiety. Drinking lemon water before breakfast may support weight loss efforts.
Improves Skin Quality
The vitamin C in lemon juice promotes collagen production for younger looking skin. It also has antibacterial properties.
Boosts Energy Levels
Lemon water provides natural energy from the nutrients, enzymes, and electrolytes it contains. This may help start your day feeling more energized.
How to Make Lemon Water
Making lemon water is very simple. Here is a step-by-step guide:
- Squeeze fresh juice from half a lemon into a glass.
- Add 8 ounces of room temperature or cool water.
- Stir well to combine. Add ice if using cool water.
- Allow to infuse for 5-10 minutes if you have time.
- Drink immediately or store in the fridge overnight and drink cold.
For maximum health benefits, drink your lemon water first thing in the morning on an empty stomach. Sipping it throughout the day is an easy way to stay hydrated too.
Tips for Making Lemon Water
Follow these tips for making optimal lemon water:
- Always use fresh lemons rather than bottled juice for the best flavor.
- Wash lemons to remove waxes before slicing.
- Use room temperature filtered water if possible.
- Squeeze lemons by hand or use a citrus juicer.
- Glass, stainless steel, or BPA-free plastic bottles work best for infusing.
- Add lemon slices or mint leaves to your water bottle for extra flavor.
- Stir well before drinking to distribute the lemon juice.
Lemon Water vs. Lemon Juice
Drinking pure lemon juice on an empty stomach may be too harsh for some people. Diluting it with water makes it easier on the digestive system. Here is a comparison:
| Lemon Water | Straight Lemon Juice |
|---|---|
| Milder, more palatable citrus flavor | Very tart, strong lemon flavor |
| Lower acidity is gentler on teeth | High acidity can damage tooth enamel |
| May enhance digestion and energy levels | Can cause digestive upset in some people |
| Provides hydration from the water | Does not provide any hydration |
| Less concentrated source of nutrients | More concentrated source of nutrients |
For most people, drinking lemon water is the best way to enjoy lemons in the morning. It provides an optimal balance of health benefits, hydration, and pleasant flavor.
Should You Drink Lemon Water Before or After Brushing Teeth?
Due to the acidic nature of lemon juice, it’s best to avoid drinking lemon water immediately before or after brushing your teeth. The acid can damage tooth enamel.
Here are some guidelines on when to consume lemon water around your oral hygiene routine:
- Drink lemon water as soon as you wake up, before brushing your teeth.
- Wait at least 20 minutes after drinking lemon water to brush teeth.
- If brushing first, wait at least 20 minutes after to drink lemon water.
- Rinse mouth thoroughly with plain water after drinking lemon water.
The vitamin C in lemon water offers benefits for oral health. But be mindful of the acidity to avoid damaging enamel from direct contact with brushing. Simply allow some time between drinking lemon water and brushing for best results.
Warm Lemon Water vs. Cold Lemon Water
Some people prefer drinking warm lemon water, while others like it chilled. Here is a comparison of the two methods:
Warm Lemon Water
- May provide better hydration as the body absorbs warm liquids faster.
- Warm temperature releases more essential oils from lemon peel.
- May aid digestion and gastrointestinal motility.
- Warm liquids can be soothing first thing in the morning.
Cold Lemon Water
- Provides a refreshing, cooling sensation.
- Quenches thirst quickly if ice cold.
- Easier to drink larger quantities when chilled.
- Cold temperature provides anti-inflammatory benefits.
The ideal temperature is a personal preference. For maximum benefits, try alternating between warm lemon water and chilled lemon water during the week.
Should You Add Honey, Maple Syrup, or Stevia?
To balance the sour taste, some people add natural sweeteners to their lemon water. Here is an overview of some common options:
Honey
Honey offers additional health benefits and antioxidants. However, it also adds calories and sugar. Use raw, organic honey and limit to 1 teaspoon or less per glass.
Maple Syrup
Maple syrup contains minerals such as zinc and manganese. It has a lower glycemic index than honey. Use organic syrup and stick to 1 teaspoon per drink.
Stevia
Stevia is a zero-calorie sweetener that will not raise blood sugar levels. The refined taste may not appeal to everyone. Use a small amount of stevia extract to lightly sweeten lemon water.
No Sweetener
Skip the sweeteners entirely to keep your lemon water low in sugar and calories. The tart, sour flavor profile is actually refreshing and satisfying on its own.
Adding a touch of honey, maple syrup, or stevia is fine if you want a bit of sweetness. But the nutrients and fiber in fresh lemon provide plenty of flavor and benefits without extra sweeteners.
Can You Drink Too Much Lemon Water?
Drinking moderate amounts of lemon water is generally safe and healthy. But overdoing it could lead to some adverse effects, including:
- Tooth enamel erosion from too much acidity.
- Heartburn or reflux symptoms from high acid levels.
- Upset stomach if lemon water is too concentrated.
- Frequent bathroom trips as a diuretic.
- Risk of kidney stones from high oxalate levels.
To avoid problems, here are some guidelines for upper limits:
- Limit lemon water to 1 glass (8 ounces) per day.
- Dilute juice well with water, using a ratio of at least 4:1 water to juice.
- Avoid drinking lemon water 2-3 hours before bedtime.
- Do not drink more than 3 glasses (24 ounces) of lemon water daily.
- If you have gastroesophageal reflux disease or kidney stones, check with your doctor before regularly consuming lemon water.
Be mindful that lemon water has benefits, but only up to a point. Drinking excessive amounts could lead to health concerns over time due to the high acid content.
How Much Lemon Juice Equals One Lemon?
As a general rule, you can expect the following amount of juice from lemons:
- 1 medium lemon: 2-3 tablespoons juice
- 1 large lemon: 3-4 tablespoons juice
- 1 small lemon: 1-2 tablespoons juice
So the juice from one average lemon equals about 3 tablespoons or 1.5 fluid ounces.
The actual amount can vary based on the size and juiciness of the lemon. Meyer lemons often yield a bit less juice than other varieties. To be exact, squeeze and measure the juice to determine the exact yield from each lemon.
Does Lemon Juice Go Bad?
Fresh lemon juice can last up to 6 months when properly stored. Over time it will degrade, darken in color, and lose flavor. Here are some signs your lemon juice has gone bad:
- Cloudy appearance
- Bitter, unpleasant taste
- Mold visible in juice
- Rotten lemon odor
- Rancid smell
For maximum freshness and flavor, use lemon juice within 2-3 weeks of squeezing. Properly stored lemon juice can remain usable for up to 6 months.
How to Store Lemon Juice
Follow these tips to extend the shelf life of fresh lemon juice:
- Squeeze juice into a glass jar or bottle with an airtight lid.
- Add 2 teaspoons of lemon juice per cup of juice as a preservative.
- Store in the refrigerator, not at room temperature.
- Never leave squeezing utensils in the juice.
- Freeze for up to 6 months to preserve longer term.
With optimal storage methods, lemon juice can retain most of its freshness for months at a time.
Conclusion
Drinking lemon water in the morning is an easy habit that offers many potential wellness benefits. While personal taste dictates how much lemon juice to use, the juice from half a lemon mixed with 8 ounces of water is a good general guideline. Diluting the tart juice makes it easier on your stomach and teeth compared to drinking straight lemon juice. Starting your day with a refreshing glass of lemon water can enhance your hydration, health, and energy levels.