Is Lemon Water Good for You? A Dietitian Separates Fact From Fiction

You may have heard that adding fresh lemon juice to your water is good for your health. So, is it worth adding lemon water to your daily routine? Are there any drawbacks to drinking it regularly? Read on to learn what science says about lemon water, so you can decide if it’s worth squeezing into your lifestyle. 

Is lemon water good for you?

Yes, lemon water is good for you. Drinking water with lemon on a regular basis is a great way to boost your vitamin C intake. In fact, squeezing one lemon into your water gives you over 20% of the daily value (DV). Getting enough vitamin C in your diet can help to:

• Boost immune function

• Improve wound healing

• Maintain healthy teeth and bones

• Make iron easier for the body to absorb

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Lemon juice is also an excellent source of minerals and phytochemicals, plant-based molecules that help keep your body healthy. Low in sugar, lemon water is a great option for people who are looking for hydration that doesn’t add calories. 

Benefits of drinking lemon water  

Evidence suggests that drinking lemon water may offer health benefits beyond vitamin C. Here are some of the additional ways lemon water may boost your health. 

Prevents kidney stones 

According to the National Kidney Foundation (NKF), 1 in 10 people will get a kidney stone during their lifetime. Lemons are high in a substance called citrate, which can help prevent the most common type of kidney stone, calcium oxalate, from forming. 

One study found that people with a history of kidney stones who drank ½ cup of fresh squeezed lemon juice daily had a decreased chance of kidney stone recurrence. So the NKF recommends drinking lemon juice daily to help prevent kidney stones, especially if you’ve already had one in the past.   

Improves digestion 

Some evidence suggests that lemon water may help digestion if consumed with or before a meal. The citric acid in lemons may help the stomach break down food and move it through the digestive tract. 

Lemon pulp can also help boost your digestion. That’s because lemon pulp contains a type of soluble fiber called pectin, which can help you have more regular bowel movements. So be sure to keep the lemon pulp in your juice for the greatest effect on the gut.   

EXPERT PICKS: WHAT TO READ NEXT

• Thinking about adding flavor packets to your water? Adding lemon juice is a healthier choice. That’s because flavor packets often have added artificial sweeteners, dyes, and other unnecessary ingredients. 

• Lemons aren’t the only fruit with health-boosting benefits. Apples, cherries, and berries are some of the others that pack a punch. Learn about some of the most nutritious fruits.

• The best thing to drink for hydration is water. But there are other options that offer nutrients and minimal added sugar — like coconut water, milk, and tea. Read about the best choices for hydration.

Regulates blood sugar levels

Drinking a glass of lemon water with your meal may help keep postmeal blood sugar levels more stable. The acid in lemon slows the breakdown and absorption of carbohydrate-rich foods in the blood stream. This leads to a lower glycemic response to food. 

There’s also some research that suggests compounds in lemons may improve insulin sensitivity. This can help your body process sugar better and keep your blood sugar level stable. 

Reduces sugar in the diet

Sugary drinks are a major source of added sugar in the U.S. diet. And lemon water is a hydrating, no-sugar alternative to soda, juice, sports drinks, or water flavor packets. Swapping out sugary beverages in your diet for lemon water is a great way to lower your sugar intake. This helps prevent health conditions like diabetes and heart disease.

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Improves heart health 

Lemons and other citrus fruits are high in a plant substance called flavonoids. Research suggests that flavonoids in citrus fruits can improve heart health and lower the risk of clogged arteries. And drinking lemon juice has been shown to lower blood pressure in both animal and human studies.  

Other fruits high in heart-healthy flavonoids include:

• Limes

• Mandarin oranges

• Oranges

• Grapefruit

Myths about lemon water  

Here are some common myths about lemon water, and what science actually says about them.  

Myth 1: Lemon water can help your body to “detox” 

The popular lemon water detox diet involves replacing meals with a drink made of filtered water, lemon juice, maple syrup, and cayenne pepper. You’re supposed to follow this diet anywhere from 3 to 10 days. Proponents of the diet claim it boosts energy, “detoxes” the body, and aids weight loss, among other things. 

But your kidneys, liver, and digestive system process and remove toxins and other waste products in the body, naturally. You don’t need a lemon water cleanse to do that.  

Many health experts warn against these diets. They can be unsafe, causing malnutrition and electrolyte imbalances, in some cases.   

Myth 2: Lemon water will give you clear skin 

Unfortunately, there’s little evidence that lemon water will clear your skin of blemishes. However, drinking plenty of water will prevent dehydration, which can negatively affect the health of your skin. So by helping you stay hydrated, lemon water may indirectly help your skin. 

Myth 3: Lemon water can help with weight loss

So this one is not entirely a myth. But social media claims about lemon water as a weight-loss drink aren’t supported by the limited research that exists. So let’s review what we know. 

One study in mice found that consuming lemon polyphenols stopped weight gain in overweight mice. But researchers used polyphenols extracted from lemon peels, which contain higher amounts of polyphenols than lemon juice. So it’s not clear that lemon water would have the same effect, and it’s not clear if humans would respond the same way as mice. 

Another small study in humans found that lemon extracts triggered reactions in cells that are linked to weight loss and better insulin sensitivity. But the study’s participants were on a very low-calorie diet (1,200-1,450 calories/day), and the lemon extracts were applied directly to fat cells to see their effects. So it’s too soon to know if drinking lemon water can help you lose weight.   

Downsides to drinking lemon water daily

For most people, drinking 1 to 2 cups of lemon water a day is considered safe and healthy. But there are some potential downsides. If you drink lemon water daily you may be at risk for: 

• Increased stomach upset: Citrus fruits like lemon can trigger heartburn if you have gastroesophageal reflux disease (GERD).

• Weakened tooth enamel: The acid in lemon water can wear away the enamel, or the protective surface of your teeth. This increases sensitivity and staining. One way to help prevent this is to drink lemon water through a straw (so it’s less likely to hit your teeth directly).  

When should you drink lemon water?

Some studies, such as the ones cited above, suggest that drinking lemon water before or during meals may help with digestion. But there aren’t studies looking at the best specific time of day for lemon water. So you can do whatever fits into your schedule and feels best for you. If you’re looking for a morning pick-me-up, try a glass of lemon water first thing after waking. If a soothing bedtime ritual sounds more appealing, a warm cup of lemon water at night might be a better fit.  

What’s the best way to prepare lemon water?

There are no hard-and-fast rules when it comes to preparing lemon water. Add 2 oz to 4 oz of fresh lemon juice or lemon juice concentrate into a glass of water. 

You can enhance your lemon water with any of the following ingredients:

• Fresh herbs (like mint, basil, oregano, turmeric)

• Fruits (orange slices, strawberries, pineapple chunks)

• Vegetables (cucumber slices)

• Grated ginger

• Honey or maple syrup (stick to 1 tsp to limit added sugars)

Why trust our experts?

Written by:

Margaret Apura, RD, MPH

Margaret has almost 20 years of experience as a registered dietitian with a focus on weight and chronic-disease management. She started her career as a research dietitian at Boston Children’s Hospital.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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