The morning ritual of sipping hot lemon water has become increasingly popular, with proponents claiming everything from detoxification to weight loss benefits. But what does science actually say about this citrusy concoction?
For years, wellness influencers and celebrities have touted hot lemon water as a cure-all that can supposedly improve digestion, clear skin, aid weight loss, and even “detoxify” the body. The practice has become so commonplace that many consider it an essential part of their morning routine.
“Recent studies indicate that the citric acid in lemon juice helped boost gastric acid secretion. This is a digestive fluid produced in the stomach that helps your body break down and digest food,” according to research published in 2022 and cited by Healthline.
However, many claimed benefits of hot lemon water lack scientific backing. Despite widespread belief, there is no evidence that drinking hot water with lemon promotes weight loss beyond what plain water might achieve. While lemons contain pectin fiber, which can promote fullness, lemon juice contains virtually no pectin, meaning lemon water won’t keep you satisfied longer than plain water.
According to clinical research, claims that lemon water can “alkalize” the body or significantly alter its pH levels are unfounded. As explained by EatingWell, “While consuming foods that are more basic (alkaline) or acidic may temporarily change urine pH, there is no impact on blood pH.” The body’s pH is tightly regulated by the lungs and kidneys, regardless of what you eat or drink.
One legitimate benefit of lemon water is its vitamin C content. A glass containing the juice of one medium lemon provides about 21% of the daily recommended value of vitamin C, an antioxidant that supports immune function and skin health. However, you’d need to consume far more than a quick squirt from a lemon wedge to see meaningful benefits.
For those who struggle to drink enough water throughout the day, adding lemon can make hydration more appealing. The Cleveland Clinic notes that starting your day with lemon water can promote hydration after overnight dehydration, which is beneficial regardless of the temperature of the water.
Another potential benefit involves kidney stone prevention. The National Kidney Foundation suggests that citric acid in lemons may help prevent kidney stone formation by making urine less acidic and potentially breaking up small stones.
However, regular consumption of lemon water comes with some cautions. The citric acid in lemons can erode tooth enamel over time, potentially leading to dental problems. Experts recommend drinking lemon water through a straw and rinsing the mouth afterward to minimize this risk.
For those with sensitive digestive systems, the acidity of lemon water, especially on an empty stomach, may trigger or worsen conditions like acid reflux or heartburn.
While hot lemon water isn’t the miracle elixir some claim it to be, it does offer modest benefits primarily related to hydration, vitamin C intake, and potentially improved digestion. As with many wellness trends, the reality falls somewhere between complete dismissal and miraculous claims.
For those looking to incorporate lemon water into their routine, experts suggest using fresh lemons rather than bottled juice, which contains fewer nutrients and may include preservatives or added sugars.
Ultimately, hot lemon water can be a refreshing addition to a healthy lifestyle – just don’t expect it to work wonders on its own.