Lemon Water - how to drink it? Properties and effects
Drinking lemon water is a growing trend, especially among those who prioritize a healthy lifestyle. It’s often praised for its potential benefits, such as supporting weight loss and helping cleanse the body.
But what exactly are the advantages of drinking lemon water? Does it really aid in weight loss? Should you drink it in the morning or evening? And how many calories does it contain?
Table of contents
- Is lemon water healthy?
- How much lemon water should you drink?
- Lemon water - what is it good for?
- Lemon water and kidney stones
- Lemon water and the pancreas - helpful or harmful?
- Lemon water for weight loss - does it really work?
- Lemon water on an empty stomach - benefits and effects
- Lemon water at night - is it worth it?
- Lemon water - side effects
- Conclusion - should you drink lemon water daily?
Is lemon water healthy?
Lemon water is a low-calorie beverage - one 250 ml glass contains only about 9 kcal. It's a simple mix of mineral water and lemon juice that has gained popularity among health-conscious individuals.
Although lemons are acidic in nature, they have alkalizing effects on the body. This means they may help maintain the body's acid-base balance, positively influence blood pH, and reduce excess acidity.
This refreshing drink is especially appreciated during warmer months, and many people have made it part of their morning routine. It’s credited with various health benefits, and adding it to your daily diet may support overall wellness.
There’s no shortage of claims online about the positive effects of lemon water - but which ones are backed by facts, and which are just common myths?
How much lemon water should you drink?
There’s limited scientific evidence confirming the benefits of lemon water for the human body. A common approach is to squeeze the juice of one lemon into a glass of water and drink it 1 - 3 times a day, though more research is needed.
For those aiming to lose weight, timing appears more important than quantity – drinking lemon water before meals is key, as mentioned earlier.
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Lemon water - what is it good for?
Current studies suggest that warm lemon water, as well as lemon water with honey, may help increase fluid intake by enhancing the flavor of beverages. In addition, lemon water helps keep the body hydrated and may contribute to meeting the daily requirement for vitamin C.
Research indicates that one glass of lemon water can provide nearly 19 mg of L-ascorbic acid, covering about 23% of the recommended daily intake. This may support immune system function.
Moreover, scientific data show that lemon water may enhance iron absorption by increasing the bioavailability of the mineral from food. It may also help regulate blood glucose levels, as lemon juice can lower the pH of consumed meals, inhibiting digestive enzymes responsible for breaking down starch. This slows down digestion and may contribute to more stable blood sugar levels.
Lemon water and kidney stones
Lemon water may help maintain proper hydration and could reduce the risk of certain conditions, such as kidney stones.
Studies suggest that lemon juice may increase citrate levels while lowering calcium concentration in the urine. This could aid in the breakdown and removal of kidney stones. The beneficial effects are typically observed when consuming about 85 ml of lemon juice daily – roughly the amount found in two lemons.
Lemon water and the pancreas - helpful or harmful?
Some sources indicate that lemon water may support the functioning of internal organs, including the pancreas. This benefit may be linked to the antioxidant properties of vitamin C.
However, excessive consumption of lemon water may overstimulate the pancreas, potentially increasing the risk of pancreatic disorders in extreme cases.
People with acute or chronic pancreatitis are advised to avoid lemon water, as the high acid content may stimulate the digestive glands, posing a risk to those with pancreatic conditions.
Lemon water for weight loss - does it really work?
There are many claims about the weight loss benefits of lemon water, but no scientific studies have directly examined its effects on weight reduction.
However, studies on water consumption show that replacing high-calorie drinks with water can support weight loss. Drinking water before meals may also help reduce calorie intake, which can aid in achieving a healthier body weight.
So, weight loss associated with lemon water is likely due to increased hydration, not any special fat-burning effect. Still, drinking lemon water regularly may be a helpful habit for people trying to lose weight.
Lemon water on an empty stomach - benefits and effects
Drinking lemon water on an empty stomach has become especially popular. Warm lemon water in the morning may offer several benefits.
First, it may reduce how much you eat at breakfast, potentially lowering overall calorie intake for the day and supporting weight loss. The tangy flavor may also provide a morning energy boost.
Additionally, drinking lemon water before meals may support digestion. Research suggests that consuming lemon water on an empty stomach can increase gastric acid production, speed up stomach emptying, and positively influence intestinal motility and gut microbiota.
Early findings indicate that the benefits of drinking lemon water before meals may appear after just two weeks of regular use.
How long can you drink lemon water on an empty stomach? Current scientific data offer no clear answer. However, if no side effects occur, it is generally considered safe to continue without a set time limit.
Lemon water at night - is it worth it?
Some studies suggest that drinking lemon water in the evening may help the body relax and improve sleep quality.
Still, it’s important to remember that drinking any liquid before bed may lead to nighttime bathroom visits, which can disrupt sleep.
If you’re considering lemon water at night, be mindful of your digestive sensitivity. For people with digestive issues, evening consumption may trigger heartburn or acid reflux, interfering with restful sleep.
Lemon water - side effects
While lemon water offers several benefits, regular consumption may also lead to some unwanted side effects.
Long-term intake of lemon water can expose teeth to citric acid, potentially leading to enamel erosion and increased risk of cavities. Drinking through a straw can help minimize contact between the acid and your teeth. Rinsing your mouth with plain water after drinking lemon water is another simple preventive measure.
People with sensitive digestive systems or those prone to heartburn may experience worsened symptoms when drinking lemon water. For such individuals, caution is advised.
Conclusion - should you drink lemon water daily?
Lemon and water make a refreshing, flavorful combination that’s surrounded by myths. Although lemon water doesn't detox the body or directly cause weight loss, incorporating it into your routine – either before or after meals – can be a healthy habit. It may support immune function, improve hydration, and enhance iron absorption.
Even though frequent consumption could negatively impact tooth enamel, this risk can be managed by drinking through a straw and rinsing the mouth afterward. All things considered, lemon water remains a popular and generally well-tolerated beverage choice.
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