Lemon water is a simple and refreshing drink that can boost your health and wellness. It is made by squeezing the juice of a lemon into a glass of water, and it can be enjoyed cold or hot. You can also add some honey, mint, ginger, or other ingredients to enhance the flavor and benefits of lemon water.
But what are the benefits of drinking lemon water every morning? And how does it affect your body and mind? In this article, we will explore seven amazing benefits of drinking lemon water every morning, backed by science and anecdotal evidence.
1. It hydrates you
One of the most obvious benefits of drinking lemon water every morning is that it helps you stay hydrated throughout the day. Hydration is essential for your health, as it affects your energy levels, mood, brain function, digestion, kidney function, skin health, and more.
Drinking enough water can prevent dehydration, which can cause symptoms such as fatigue, headache, dry mouth, constipation, and kidney stones. However, not everyone likes the taste of plain water or remembers to drink it regularly. Adding some lemon juice to your water can make it more appealing and flavorful, and encourage you to drink more.
The amount of water you need to drink per day depends on various factors, such as your age, weight, activity level, climate, and health conditions. A general guideline is to drink at least eight 8-ounce glasses of water per day, or about 2 liters. However, you may need more or less depending on your individual needs.
2. It provides vitamin C
Lemon water is a great source of vitamin C, a powerful antioxidant that helps protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress and inflammation in your body, leading to various chronic diseases such as cancer, diabetes, and cardiovascular disease.
Vitamin C also plays a role in many other functions in your body, such as:
- Boosting your immune system and helping you fight infections
- Supporting collagen synthesis and wound healing
- Enhancing iron absorption and preventing anemia
- Regulating blood pressure and cholesterol levels
- Improving cognitive performance and memory
According to the National Institutes of Health (NIH), the recommended dietary allowance (RDA) for vitamin C for adults is 90 milligrams (mg) per day for men and 75 mg per day for women. However, some people may need more vitamin C due to smoking, stress, illness, or other factors.
One 48-gram lemon contains about 18.6 mg of vitamin C, which is 21% of the daily value (DV) for this nutrient. Squeezing one lemon into a glass of water will provide you with a significant amount of vitamin C to start your day.
3. It supports weight loss
Drinking lemon water every morning may also help you lose weight or maintain a healthy weight. This is because lemon water can increase your water intake, which has been linked to weight loss in several ways.
First, drinking more water can increase your metabolism, or the rate at which you burn calories. A study published in The Journal of Clinical Endocrinology & Metabolism found that drinking 500 ml of water increased the metabolic rate by 30% in both men and women within 10 minutes, and the effect lasted for more than an hour.
Second, drinking more water can reduce your appetite and calorie intake. A study published in Obesity found that drinking 500 ml of water before each meal resulted in a 44% greater weight loss over 12 weeks compared with a control group that did not drink water before meals.
Third, drinking more water can replace sugary drinks that are high in calories and low in nutrients. Sugary drinks such as soda, juice, and sports drinks can contribute to weight gain, diabetes, and tooth decay. Drinking lemon water instead of these drinks can help you cut down on sugar and calories, and improve your health.
4. It improves digestion
Another benefit of drinking lemon water every morning is that it can improve your digestion and prevent or relieve constipation. This is because lemon water can stimulate the production of stomach acid and bile, which are needed to break down food and absorb nutrients.
Lemon water can also help flush out toxins and waste products from your digestive tract, and prevent them from accumulating and causing problems. Lemon water can also provide some fiber from the lemon pulp, which can add bulk to your stool and make it easier to pass.
Constipation is a common condition that affects many people, especially older adults and women. It can cause symptoms such as abdominal pain, bloating, gas, and nausea. It can also increase the risk of hemorrhoids, anal fissures, and fecal impaction.
Drinking enough water is one of the best ways to prevent and treat constipation, as it can soften your stool and make it easier to move through your intestines. Adding some lemon juice to your water can enhance its effects and add some flavor.
5. It enhances skin health
Drinking lemon water every morning can also benefit your skin health and appearance. This is because lemon water can provide hydration, vitamin C, and antioxidants that can help your skin in several ways.
Hydration is important for your skin, as it can prevent dryness, flaking, wrinkles, and sagging. Hydrated skin also looks more plump, smooth, and radiant.
Vitamin C is essential for your skin, as it can help produce collagen, a protein that gives your skin structure and elasticity. Collagen also helps heal wounds and scars, and prevent skin damage from sun exposure and pollution.
Antioxidants are compounds that can protect your skin from oxidative stress and inflammation caused by free radicals. Oxidative stress and inflammation can accelerate skin aging and cause conditions such as acne, eczema, psoriasis, and rosacea.
Drinking lemon water every morning can help you get enough hydration, vitamin C, and antioxidants to keep your skin healthy and beautiful.
6. It prevents kidney stones
Kidney stones are hard deposits of minerals and salts that form in your kidneys. They can cause severe pain, nausea, vomiting, blood in urine, and urinary tract infections. Kidney stones are more common in men than in women, but anyone can develop them.
One of the main causes of kidney stones is dehydration, which reduces the amount of urine and makes it more concentrated. This increases the risk of minerals and salts crystallizing and forming stones. The most common type of kidney stones is calcium oxalate stones, which are influenced by the amount of oxalate in your urine.
Drinking lemon water every morning can help prevent kidney stones by increasing your urine volume and reducing its concentration. Lemon water can also help prevent calcium oxalate stones by providing citrate, a substance that binds to calcium and inhibits its crystallization.
A study published in the Journal of Urology found that drinking 120 ml of lemon juice mixed with 2 liters of water per day increased urinary citrate levels and reduced the risk of calcium oxalate stone formation.
7. It boosts mood and energy
Drinking lemon water every morning can also boost your mood and energy levels. This is because lemon water can provide hydration, vitamin C, and antioxidants that can affect your brain function and mental health.
Hydration is important for your brain, as it can affect your cognitive performance, memory, mood, and alertness. Dehydration can cause symptoms such as fatigue, headache, confusion, irritability, and depression.
Vitamin C is important for your brain, as it can help produce neurotransmitters, such as dopamine, serotonin, and norepinephrine. These are chemicals that regulate your mood, motivation, reward, and stress response. Vitamin C deficiency can cause symptoms such as low mood, anxiety, apathy, and impaired memory.
Antioxidants are important for your brain, as they can protect it from oxidative stress and inflammation caused by free radicals. Oxidative stress and inflammation can damage brain cells and impair their function. They can also contribute to neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.
Drinking lemon water every morning can help you get enough hydration, vitamin C, and antioxidants to keep your brain healthy and happy.
Lemon water is a simple and refreshing drink that can boost your health and wellness. It can help you stay hydrated, provide vitamin C and antioxidants, support weight loss, improve digestion, enhance skin health, prevent kidney stones, and boost mood and energy. Drinking lemon water every morning is an easy and effective way to start your day with a dose of health and happiness.