Intermittent fasting has become an increasingly popular way to lose weight, improve health, and simplify meal planning. During the fasting period, plain water is the preferred beverage for hydration. However, some people opt to drink lemon water as a way to potentially enhance the effects of intermittent fasting.
What is intermittent fasting?
Intermittent fasting involves alternating between periods of eating and fasting. Rather than restricting what foods you eat, it limits when you eat them. There are several popular intermittent fasting methods, including:
- 16/8 method: Fast for 16 hours per day and restrict eating to an 8-hour window.
- 5:2 diet: Eat normally 5 days per week and restrict calories to 500–600 on 2 days.
- Alternate day fasting: Fast every other day.
- One meal a day (OMAD): Eat one meal per day.
During the fasting periods, no or very few calories are consumed. Water, black coffee, and other unsweetened beverages are permitted. The eating windows vary based on the specific intermittent fasting plan.
Benefits of intermittent fasting
Research shows that intermittent fasting may:
- Lead to weight and body fat loss.
- Reduce inflammation.
- Improve heart health and blood pressure.
- Enhance brain function and health.
- Increase resistance to stress.
- Slow aging and extend lifespan.
Intermittent fasting is thought to lead to these benefits by activating repair processes in the body, improving insulin sensitivity, modifying hunger hormones, reducing oxidative stress and inflammation, and altering gene expression.
Can you drink during fasting?
Plain water is the preferred beverage during intermittent fasting windows. Staying well hydrated supports health and can help curb hunger.
Besides water, most experts recommend avoiding calorie-containing beverages like juice, milk, or sweetened drinks during fasting periods. However, some beverages may be permitted in moderation, including:
- Black coffee
- Tea
- Carbonated water
- Apple cider vinegar drinks
- Bone broth
These unsweetened beverages can help provide variety without disrupting your fast. Some people also opt to drink lemon water.
What is lemon water?
Lemon water is simply purified water with fresh lemon juice added. Some recipes also include lemon slices or zest. The tart, citrusy taste makes plain water much more palatable. This simple fruit infused water has become popular as a refreshing low-calorie beverage.
Ingredients
Lemon water contains just two ingredients:
- Water: Purified or spring water is best. Tap water can also be used.
- Lemon: Freshly squeezed lemon juice from about 1/2 a lemon per 8 ounce glass.
Lemon zest or slices can also be added for more lemon flavor.
Benefits
Lemon water is very low in calories and provides these possible benefits:
- Boosts hydration.
- Provides vitamin C and antioxidants.
- Adds flavor to plain water.
- May aid weight loss and metabolism.
- Helps reduce water retention.
- May improve skin health and pH balance.
- Offers anti-inflammatory and immune boosting effects.
Why drink lemon water during intermittent fasting?
Here are some of the top reasons people may opt to drink lemon water during intermittent fasting windows:
1. Boosts hydration
Proper hydration is key during fasting. Drinking enough water keeps you feeling full, helps curb hunger, and prevents dehydration. Adding lemon can make plain water more drinkable, encouraging higher intake of fluids.
2. Provides electrolytes
Lemon juice contains minerals like potassium, magnesium, and calcium that function as electrolytes in the body. Sipping on mineralized lemon water may help maintain electrolyte balance during fasting.
3. Eases digestive issues
Some people experience constipation, bloating, or digestive discomfort when fasting. The citric acid in lemon juice acts as a mild natural laxative that can help keep bowel movements regular.
4. Enhances satiety
Despite having almost no calories, lemon water may help dampen feelings of hunger during a fast due to its effect on satiety hormones. Acids in lemon juice can help slow the rate of stomach emptying.
5. Provides antioxidant benefits
Lemons are loaded with antioxidants, including vitamin C and compounds like hesperidin and diosmin. These may help reduce oxidative stress and inflammation in the body, providing benefits during fasting periods.
6. Boosts liver function
Animal studies indicate lemon water may have beneficial effects on liver enzyme levels and liver fat. This could aid the body’s natural detoxification processes during fasting.
7. May aid weight loss
The potential appetite suppressing effects of lemon water could translate to increased weight loss for some people. Enhanced hydration and liver function may also contribute to weight loss during intermittent fasting.
8. Adds flavor without calories
Plain water can get boring, especially when fasting for 16 hours or more. The bright, zesty flavor of lemon makes water much more palatable without adding any sweeteners or calories.
9. Lowers risk of kidney stones
Kidney stones are a potential side effect of frequent or prolonged fasting. Citric acid from lemon juice may help decrease stone formation by increasing urine volume and pH.
10. Supports immune function
Fasting can cause temporary immunosuppression. However, the vitamin C in lemon water may help counter this effect by boosting immune cell activity.
How to make lemon water
It’s quick and easy to make fresh lemon water at home. Here is a simple recipe and step-by-step instructions:
Ingredients:
- 1/2 lemon
- 8 oz cold water
- Lemon slices or zest (optional)
Instructions:
- Slice lemon in half and juice one half into a glass.
- Add 8 oz of cold purified or spring water.
- You can add lemon slices or zest if desired.
- Stir gently and serve over ice if you want it chilled.
- Drink lemon water immediately or refrigerate up to 24 hours.
Adjust the amount of lemon juice to suit your taste preferences. Most recipes call for about 1 tablespoon (1/2 oz) of juice per 8 ounce glass.
Tips:
- Always use fresh lemons rather than bottled juice for the best flavor.
- Serve lemon water cold over ice or at room temperature.
- Add mint leaves, cucumber slices, or ginger for extra flavor.
- Try sparkling mineral water for a bubbly lemon drink.
- Sweeten with stevia if needed, but avoid sugar.
When to drink lemon water while fasting
The best time to drink lemon water while fasting depends on your schedule and preferences. Here are some options:
Morning
Drink a glass of lemon water first thing when you wake up to get hydrated after hours of fasting overnight. Some people also find the taste helps curb early morning hunger.
Between meals
Sipping on lemon water during a fast can help fill your stomach and make fasting more comfortable.
Before meals
Some research suggests drinking water before meals helps increase satiety and decrease calorie intake. Adding lemon may further amplify this effect.
During workouts
Lemon water before or during exercise helps prevent dehydration and provides an energy boost from natural sugars and electrolytes.
All day
Drink lemon water whenever you feel thirsty or need a hydrating pick-me-up.
How much to drink per day
There’s no set guideline for how much lemon water to consume while fasting. General recommendations include:
- 1–2 glasses (8–16 oz) per day
- 1 glass (8 oz) every 2–3 hours
- Half your body weight in ounces per day (e.g. 80 oz for a 160 lb person)
Listen to your body and drink lemon water as needed to satisfy thirst and prevent dehydration. Urine color is a simple way to gauge hydration – it should be pale yellow rather than dark yellow.
Precautions with lemon water
Drinking lemon water is likely safe for most healthy people when consumed in moderation. However, some precautions include:
- Acidic drinks like lemon water can damage tooth enamel with regular exposure. Use a straw or rinse your mouth with plain water after drinking.
- The acidity may also provoke heartburn or reflux in those with gastrointestinal issues. Adjust the lemon to your tolerance.
- Citrus juices may interact with certain medications, including blood thinners and antidepressants. Check with your healthcare provider.
- The citric acid may worsen canker sores or irritation from vomiting/diarrhea. Avoid lemon water until you recover.
Start with just a splash of juice and gradually increase the lemon if well tolerated. Avoid overdoing it – too much acidity can cause dental erosion and digestive distress.
The bottom line
Here’s a quick summary of the main points on drinking lemon water during intermittent fasting:
- Lemon water provides flavor and electrolytes without calories or sweeteners.
- It may enhance the beneficial effects of fasting, including weight loss.
- Drink lemon water when thirsty or between meals to curb hunger.
- Use 1/2 fresh lemon in 8 oz of water. Adjust lemon amount to taste.
- Drink as often as needed to hydrate, up to 8–12 glasses per day.
- Avoid with dental issues or gastrointestinal conditions.
While not a necessary addition, lemon water is an easy way to make intermittent fasting more pleasant and sustainable. Just take care not to overdo the acidity.
When used properly, this refreshing citrus spa water can help support your hydration and health goals on a fast.