Health Benefits of Lemon Water

What is lemon water?

Lemon water is simply the juice from lemons mixed with water.
The amount of lemon you use depends on your personal preference, and this drink can be enjoyed either cold or hot.
Some people also choose to add lemon rind, mint leaf or other ingredients.
Lemon water has become a popular morning beverage, since it's been claimed to help improve your mood, energy levels, immune system and metabolic health.
Bottom Line: Lemon water is simply water mixed with fresh lemon juice. Additional ingredients can be added.

nutrient breakdown for one glass:

Calories: 9.Sugars: Less than 1 gram.Vitamin C: 25% of the RDI.Folate: 1% of the RDI.Potassium: 1% of the RDI.

Health Benefits of Lemon Water

Much of the evidence supporting lemon water’s health benefits is anecdotal.
Little scientific research has been done specifically on lemon water’s impact on health as a whole, but some research exists on the benefits of lemon and water separately.

It promotes hydration

According to the Food and Nutrition Board, the dietary reference intake for water is 91 to 125 ounces. This includes water from food and drinks.
Water is the best beverage for hydration, but some people don’t like the taste of it on its own. Adding lemon enhances water’s flavor, which may help you drink more.

Weight loss

A study published in the Journal of Clinical Biochemistry and Nutrition showed that polyphenol antioxidants found in lemons significantly reduced weight gain caused by a high-fat diet in mice. In addition, insulin resistance was improved.

Prevent kidney stones

The citric acid in lemons may help prevent calcium kidney stones. UW Health recommends increasing citric acid intake to decrease your risk of getting new calcium stones. Drinking lemon water not only helps you get more citric acid, but also the water you need to prevent stones.
Having 1/2 cup of lemon juice provides the same amount of citric acid you’d find in prescription varieties.

Antioxidants

Lemon water contains other beneficial substances, and is a source of plant compounds called flavonoids.Many have antioxidant properties that appear to help protect your cells from damage.
Flavonoids from citrus fruits are often linked with benefits for blood circulation, insulin sensitivity and other aspects of metabolic health 

Other

Mental health: Optimizes mood and memory.Digestive health: Helps relieve constipation.Exercise performance: Improves athletic performance.Bottom Line: Drinking enough water has many health benefits. It can help you lose weight, feel great and improve your athletic performance

How to Make Lemon Water

In order to reap any health benefits of lemon water, you need drink it consistently, and you need more than just a single wedge of lemon in your mug.
When making lemon water, always use fresh lemons and not artificial lemon from a bottle. To make lemon water, squeeze half a lemon into 8 ounces of boiling, warm, or cold water. To make the drink as healthy as possible, use filtered water and organic lemons.
Infuse flavor to lemon water by adding:

• a few springs of mint
• a teaspoon of maple syrup or raw honey
• a slice of fresh ginger
• a dash of cinnamon
• You can also add slices of other fresh citrus fruits such as limes and oranges, or cucumber slices.

Having lemon ice cubes on hand is a great way to add lemon to your water fast. Simply squeeze fresh lemon juice into ice cube trays and freeze. Drop a few cubes into a glass of cold or hot water as needed.
Start your morning with a mug of warm lemon water, and keep a pitcher of water infused with a few sliced, whole lemons in your refrigerator to drink throughout the day.

Myths

There are many additional health claims surrounding lemon water, but most are not supported by any scientific evidence.
In fact, some have even been disproved. Below are 6 of the most common myths.

Myth 1: The fiber in it helps you lose weight

Lemons contain a type of fiber called pectin, which helps reduce your appetite and calorie intake.
However, lemon water is basically filtered, heavily diluted lemon juice, which leaves it with only trace amounts of pectin. Even a whole lemon only contains 2 grams of fiber in total 
There is no evidence that lemon water has any more benefits for weight loss than plain water.

Myth 2: It alkalizes your body

According to proponents of the alkaline diet, foods leave an "ash" in your system that influences the pH of your body - how acidic or alkaline it becomes.
Lemon water is said to be alkalizing. However, neither the pH of your blood nor cells can be altered by what you eat 

Myth 3: It fights cancer

This claim emerged from the alkaline diet myth and is built on the premise that cancer cells cannot thrive in an alkaline environment.
While cancer cells do prefer the cells around them to be acidic, studies show they can grow in alkaline environments as well. Also, cancer cells create their own acidic environment, and eating alkalizing food doesn't stop it 

Myth 4: It cleanses and detoxes

Water helps eliminate waste from your body through urination and healthy bowel movements. However, nothing in lemon water improves this process.
In fact, most claims that foods or beverages cleanse or detoxify your organs are simply untrue.

Myth 5: It raises your IQ

Drinking water - lemon-flavored or otherwise - may help you feel more focused in the morning, but it cannot increase intelligence.
Myth 6: It has natural diuretic effectsThis may be true to a small extent, but it's so misleading that it's worth mentioning.
Any food that contains potassium can potentially increase urine output - that means virtually all fruits, vegetables, meat and dairy products.
Additionally, the more water you drink, the more you will urinate.

Side Effects of Lemon Water

Lemon water is generally safe to drink, but there are a few potential side effects to be aware of. Lemon contains citric acid, which may erode tooth enamel (an ironic twist for people using lemon to help bad breath). To limit the risk, drink lemon water through a straw, and rinse your mouth afterwards.
When it comes to heartburn, lemon water can go either way. The acidic citric acid may stimulate heartburn in some people. Others may experience relief from heartburn since lemons become alkaline in the digestive tract. If lemons aggravate your heartburn, avoid drinking lemon water.
Some people report more frequent trips to the bathroom when drinking lemon water. Although lemon juice is often referred to as a diuretic, a substance that increases urine production, evidence doesn’t show that vitamin C from natural sources like lemons has diuretic effects.
If you experience the need for extra bathroom breaks while drinking lemon water, it’s more than likely caused by increased water intake