Drinking lemon water first thing in the morning has become a popular health trend, with many claiming it can provide a range of benefits. But is there any truth to these claims? Let’s take a closer look at the potential pros and cons of starting your day with a glass of hot lemon water.
Potential Benefits of Morning Lemon Water
Here are some of the ways that drinking lemon water in the morning may benefit your health:
May Support Digestive Health
Some proponents claim that lemon water may help stimulate digestive enzymes and bowel movements, acting as a mild natural laxative. The citric acid in lemons may encourage the production of gastric acid, aiding digestion. Starting your day with lemon water on an empty stomach may help get your digestive system moving.
May Boost Immune Function
Lemons are high in vitamin C, providing about 31 mg per 100g. Consuming vitamin C from fruits and vegetables has been associated with bolstered immune defense. One study found participants who drank a vitamin C-rich juice in the morning had reduced incidence and severity of the common cold.
May Support Liver Function
Animal and human studies indicate that the antioxidant d-limonene found in lemons may help protect liver health and aid detoxification. Lemon water could give your liver a gentle morning boost, supporting its role in filtering toxins from the body.
May Aid Weight Loss
Some claim that drinking lemon water in the morning may support weight loss. While research is limited, the combination of water, fiber, and vitamin C may help increase satiety and reduce calorie intake throughout the day. One study associated higher vitamin C intake with reduced fat mass.
May Hydrate the Body
When you wake up after several hours of sleep, you can be mildly dehydrated. Drinking a large glass of water immediately upon waking ensures you start your day in a hydrated state. Adding lemon can make plain water more palatable and enjoyable to drink for some people.
Potential Downsides of Morning Lemon Water
Despite the possible upsides, there are also some potential downsides to consider with making lemon water part of your daily morning routine:
May Cause Gastrointestinal Issues
Although lemon water may aid digestion in some people, high acidity drinks can also aggravate sensitive stomachs or conditions like gastroesophageal reflux disease (GERD). For some, lemon water first thing could result in nausea, vomiting, heartburn or irritation.
May Damage Tooth Enamel
The high acid content in lemons means lemon water has the potential to erode tooth enamel over time. Swishing with plain water after finishing the lemon water and waiting 30 minutes before brushing teeth can help protect enamel.
Interacts with Certain Medications
The compounds in lemon juice can sometimes interact with medications. People taking statins, diabetes drugs, diuretics, thyroid hormones and certain antibiotics should consult their doctor before regularly consuming lemon water.
May Not Be Tolerated by Everyone
Some people may experience migraines, nausea or vomiting from drinking lemon water, particularly on an empty stomach. The sour citrus taste may also be unpleasant for those who don’t enjoy strong flavors first thing in the morning.
Who May Benefit Most From Morning Lemon Water?
While research is limited, the following groups may gain the most potential perks from making lemon water a morning habit:
- Those looking to stay hydrated and increase water intake
- Those looking to reduce calorie intake and lose weight
- Those looking for an easy vitamin C boost
- Those with occasional constipation and sluggish digestion
- Those looking to cut out morning coffee or juice
Tips for Drinking Lemon Water in the Morning
If you want to test out the benefits of lemon water for yourself, here are some tips:
- Consume first thing after waking on an empty stomach.
- Use the juice from half a fresh lemon per 8oz glass of water.
- Warm the water, but not so hot that it damages the lemon’s nutrients.
- You can add a touch of honey or maple syrup to sweeten if desired.
- Wait 30 minutes after finishing to brush teeth.
- Rinse mouth with plain water afterward.
- Keep sipping and refill your glass as wanted throughout the morning.
The Bottom Line
Research indicates drinking lemon water first thing in the morning may provide certain benefits, like increasing vitamin C intake, aiding digestion and hydrating the body. However, lemon water may not be well tolerated by all and can potentially cause tooth damage and medication interactions.
Trying lemon water as part of your morning routine for a short period can help you determine if your body enjoys and benefits from its unique profile of nutrients and compounds. Just be mindful of any unwanted side effects and maintain proper dental hygiene.
Ultimately, listen to your body’s signals to decide if lemon water in the morning feels refreshing and energizing or if it causes discomfort. Enjoy it as part of an overall balanced and varied diet focused on whole, nourishing foods to support your health and wellness.