Diet and Nutrition

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

Written by Margaret Apura, RD, MPH | Reviewed by Mandy Armitage, MD

Updated on July 29, 2026

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Key takeaways:

Lemon water is better for you than sugary drinks like soda, juice, and sports drinks.
Health benefits of drinking lemon water may include better digestion, decreased risk of kidney stones, and better blood sugar control with meals.
The downsides of drinking lemon water daily include the risk of stomach upset and damage to tooth enamel.

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

Is lemon water good for you?

Yes, lemon water can be a good choice, especially if it helps you drink more water. It’s low in sugar and can add some vitamin C to your diet, depending on how much lemon juice you use. Vitamin C supports immune function, wound healing, tooth and bone health, and iron absorption.

That said, lemon water isn’t a cure-all. Drinking lemon water regularly can have some downsides, especially for people with gastroesophageal reflux disease (GERD).

Benefits of drinking lemon water

Lemon water may have a few health benefits beyond providing vitamin C, though some claims are better supported by research than others. Here’s what the evidence suggests.

Helps prevent 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. The NKF recommends drinking lemon juice daily to help prevent kidney stones, especially if you’ve already had one in the past.

May improve digestion

Some evidence suggests that drinking lemon water with or before a meal may help with digestion. The citric acid in lemons may help your stomach break down food, but more research is needed to understand how much this affects digestion in everyday life.

Lemon pulp contains a type of soluble fiber called pectin, which can help you have more regular bowel movements. If you add lemon pulp to your water, you’ll get a small amount of fiber.

May help with postmeal blood sugar levels

Drinking lemon water with your meal may help reduce blood sugar spikes after eating. The acid in lemon juice may slow the breakdown and absorption of some carbohydrate-rich foods, which can lead to a slower glycemic response.

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, and water flavor packets. Swapping out sugary beverages with lemon water is a great way to lower your sugar intake. This can help prevent health conditions like diabetes and heart disease.

May support 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. Animal and human studies also suggest that lemon juice may have a modest effect on blood pressure.

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 “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 helps with weight loss.

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

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

Reviewed by Sanjai Sinha, MD | July 10, 2026

Myth 2: Lemon water will give you clear skin

Unfortunately, there’s little evidence that lemon water will clear your skin of blemishes. It’s also a myth that drinking more water will improve the appearance of your skin.

Myth 3: Lemon water can help with weight loss

This one isn’t entirely a myth. But social media claims about lemon water as a weight-loss drink aren’t supported by the limited research that exists. Here’s what scientists know so far.

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. It’s not clear if lemon water would have the same effect or if humans would respond the same way as mice.

Another small study in humans found that lemon extracts triggered reactions in cells linked to weight loss and better insulin sensitivity. But the study’s participants were on a very low-calorie diet (1,200 to 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 glasses of lemon water a day is considered safe. But there are some potential downsides.

If you drink lemon water daily, there are a few possible risks, including:

Stomach upset: Citrus fruits like lemon can trigger heartburn if you have GERD.
Weakened tooth enamel: The acid in lemon water can wear away tooth enamel, which is 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, which makes it 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 time of day to drink lemon water. Choose a time that fits 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, try a warm cup of lemon water at night.

What’s the best way to prepare lemon water?

There are no hard-and-fast rules when it comes to preparing lemon water. Start with 1 tbsp to 2 tbsp of fresh lemon juice per glass of water, then adjust to taste.

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

Fresh herbs (like mint, basil, oregano, or turmeric)
Fruits (like orange slices, strawberries, or pineapple chunks)
Vegetables (like cucumber slices)
Grated ginger
Honey or maple syrup (stick to 1 tsp to limit added sugars)

Frequently asked questions

The potential nutritional benefits of lemon water are the same regardless of temperature. The temperature you choose is a matter of personal preference and may depend on your health goals.

Warm liquids are soothing and can help relax your digestive tract, so if you’re drinking lemon water for digestion support, warm lemon water may be a good option. Cold liquids can help you cool down after physical activity, so colder lemon water may be a better choice after exercise.

Some people believe that drinking lemon water on an empty stomach “jumpstarts” digestion by stimulating stomach activity. But it’s not a cure-all or a necessary morning habit. Because lemon juice is acidic, drinking lemon water on an empty stomach can trigger heartburn, reflux, or stomach discomfort in some people. If drinking lemon water on an empty stomach makes you feel good, it’s fine to do. If it causes discomfort, skip it.

The bottom line

For most people, drinking 1 or 2 glasses of lemon water a day is a safe, low-sugar way to boost hydration and add some vitamin C to your diet. It may also have specific benefits, such as helping to prevent certain kidney stones in people who are prone to them. Other claims, including benefits for digestion, blood sugar, and heart health, are promising but less proven.

Lemon water isn’t a detox, weight-loss cure, or a magical morning ritual. And because it’s acidic, it can trigger heartburn or contribute to tooth enamel erosion over time. If you like the taste, lemon water can be a good addition to your routine. If you don’t, plain water is still a great choice.

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Written by:

Margaret Apura, RD, MPH

Margaret Apura, RD, MPH, 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:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She is co-executive director at Nonclinical Physicians Network and has served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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References

American Society for Gastrointestinal Endoscopy. (2024). Diet and gastroesophageal reflux disease (GERD).

Freitas, D., et al. (2021). Lemon juice, but not tea, reduces the glycemic response to bread in healthy volunteers: A randomized crossover trial. European Journal of Nutrition.

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.