7 Benefits of Lemon Water, Explained by the Experts

Drinking water with a slice of lemon first thing in the morning is one of the most vouched-for wellness tips—and not just for its purifying properties. The benefits of lemon water go beyond just detoxing. “It amplifies the benefits of water, adding both mental and physical virtues,” says Kylie Bensley, MS, RD, registered dietitian and founder of Sulinu. “While drinking water can help us hit our hydration goals, infusing water with lemon is a very simple, quick task that boosts the function of water itself.”

The health benefits of lemon water are many and worth diving into. Below, Bensley and nutritionist Laura Parada, director of Slow Life House, break down everything we need to know about lemon water and how to drink it the right way (because yes, there is a wrong way to do it). Read on to see what they had to say.

The Benefits

Water supports our overall health and helps keep us hydrated. Adding this citrus fruit to it is a nice bonus for even more health benefits. A glass of lemon water has six main ones, according to Bensley and Parada. These benefits include the following:

“It helps kick-start the digestion process in the morning,” says Parada, adding that it also helps fight indigestion, heartburn, and bloating. Additionally, lemon is known to stimulate bile and gastric-juice production, which can help prevent gas formation.

“[Lemon water] improves gut transit and hydrates the colon,” says Parada, which is why it can help with constipation, especially on an empty stomach first thing in the morning. In addition, lemon, rich in fiber, supports gut health.

“It strengthens the immune system,” says Parada, referring to the high vitamin C content of lemon juice. Additionally, it is also rich in vitamin B, calcium, iron, magnesium, potassium, and enzymes. Studies show that lemon contains minerals that help lower blood pressure, supporting our overall health.

It is good for the skin because of its high content of antioxidants that “prevent damage from free radicals,” says Parada. Bensley agrees and says that lemon peels have been found to have antiaging benefits, reduce oxidative stress in skin cells, and boost collagen.

You always need to make sure you’re drinking enough water. Lemon water hydrates the body and, especially first thing in the morning on an empty stomach, is an effective way to stimulate the metabolism. Another benefit of upgrading a glass of water with lemon juice? It can help you reach your water-intake goals. “[It] can give it a pleasant taste that makes [drinking plenty of water] easier,” says Parada.

A lemon’s scent is more than just pleasant. Bensley points to a study where orthopedic surgery patients who used lemons as a form of aromatherapy experienced lowered pre-procedure anxiety. Though more studies need to be done to definitively prove its effect on anxiety and stress, wanting to take a whiff of lemon water before you drink it isn’t harmful if this has piqued your interest.

Preliminary research suggests that lemon water is associated with weight loss. Bensley points to a study that showed lemon polyphenols can suppress diet-induced obesity. “So while it may not help lose weight through its chemical properties, it can suppress the risk of obesity,” she says. But more studies are needed on the relationship between lemon water and weight loss. As with anything health related, experts always advise seeking medical advice from your doctor or health care provider to develop a safe plan to incorporate lemon water into your diet.

This is true for certain types of kidney stones. Heather Viola, DO, assistant professor of general internal medicine at Mount Sinai, explains that lemon water is high in citrate, a compound that binds to calcium in the urine and helps reduce the formation of crystals that can turn into stones. So drinking lemon water increases your urine volume and dilutes stone-forming substances.

The Downsides

The side effects of lemon water are few, but there are certain things to keep in mind. Among all the benefits this offers, alkalizing is not one of them, says Parada. “It is often heard that lemon water could modify the pH of the blood with an alkalizing effect,” she says. “However, this is false since it’s the kidneys, liver, and lungs that are in charge of regulating blood acidity, keeping it in a range of 7.3 to 7.5.”

Bensley advises against drinking water with lemon on an empty stomach, as it can be acidic and worsen already existing digestive problems, such as gastroesophageal reflux or frequent heartburn. She adds that the citric acid in lemons can worsen incontinence, as its acidity can irritate the bladder.

There is also a chance that the lemon may erode the tooth enamel. If you decide to make drinking lemon water a daily habit, she says drinking it through a straw could help reduce the risk of damage. She says that you can also give your mouth a quick swish of plain water after you finish your drink.

You’ll also want to be very careful using lemons from restaurants. She says that lemon peels served while you’re dining out have been shown to contain high levels of bacteria, including fecal matter.

How to Drink Lemon Water

While Dr. Viola says temperature doesn’t matter, Parada recommends the temperature of the water be lukewarm and not hot because “being at the same temperature as our body, it is absorbed much faster since it does not have to lower its temperature to be digested.” But you can’t go wrong either way.

There’s also a difference between fresh lemon water and bottled lemon water. Dr. Viola says fresh lemon water contains real lemon juice and all its nutritional value, including its vitamin C, citrate, and antioxidant properties. Lemon juice in a bottle usually doesn’t contain actual lemon juice, she says, and will have minimal nutrients (and can be a very acidic drink). “So overall, fresh lemon water is significantly better for health benefits,” she says.

If you’re preparing it at home, here is how to make lemon water correctly: Choose a lemon with a thin peel, Bensley recommends, as those tend to be juicier. She also says that a ripe lemon will be soft and have no signs of green on the outside.

Once you’ve picked your fruit, wash the lemon well before slicing it into circles to expose the most surface area (and therefore the most vitamin C). You can add that to warm water or pair it with minced ginger or rosemary. She says she has clients who make lemon water using lemon, fresh sage, and a protein powder to boost skin health. If you’re at a restaurant, she says to ask for the lemon on the side and just squeeze the lemon slice in, letting only the lemon juice mix with the water. “This will help prevent bacteria on the fruit’s surface from entering,” she says. You’ll only need one drink with one to two slices. If you’re getting nauseous after drinking lemon water, she says it’s a sign that you’re drinking too much.

If you’re looking to experience its aromatherapy benefits, she says to take a moment before drinking to deeply inhale and smell the lemon water. Another way you can drink lemon water is by using crystallized lemon in powder form to quickly make it when you’re on the go. Pro tip: Avoid ones that use flavor enhancers such as sugars, she notes.

Lemon-Water Myths

While lemon water offers many benefits, there are things it can’t do. Dr. Viola says the biggest myth about lemon water is that it detoxes your liver. “Your liver detoxes itself,” she says. “Lemon water simply supports hydration.”

Other myths include its ability to boost your metabolism or burn fat. As mentioned above, there is little research on the relationship between lemon water and weight management and loss. Dr. Viola says it does not directly burn fat; if anything, it helps you drink more water and is one of the better alternatives to sugary beverages. Lemon water also doesn’t alkalize your body, as our pH levels are tightly regulated, and lemon juice only changes urine pH, not blood pH. You also don’t have to drink it on an empty stomach to get the most benefits; the best time to drink lemon water is up to you. “Timing doesn’t matter,” she says. “Hydration is what helps.

Can Other Citrus Fruits Give the Same Benefits?

Dr. Viola says several citrus fruits have the same benefits. Limes are the most identical in citrate and vitamin C content, she says, and they will give you the same kidney-stone and antioxidant benefits. She says that oranges are high in citrate as well and are also good for kidney-stone prevention, but they are high in sugar and should not be eaten in large quantities. You can also look to grapefruits, which are rich in antioxidants and can be beneficial for heart health. She recommends proceeding with caution with grapefruit, as it may interact with certain medications; be sure to discuss with your doctor to be safe.

So, in the debate between lemon water versus plain water, you can’t go wrong with either. But the health benefits of drinking lemon water are many and outweigh any potential downsides (IMO). It takes very minimal effort to incorporate it into your diet, so go and find that fresh lemon.

Have a beauty or wellness trend you’re curious about? We want to know! Send Vogue’s senior beauty and wellness editor an email at beauty@vogue.com.