LEMON WATER: FACT AND FICTION
By: Janelle De Castro, RDN
My morning routine lately has been starting off with a warm glass of lemon water. I’m a firm believer that how you spend your morning can set the tone for the rest of your day, and drinking my daily cup of lemon water has been a calming and zen way to get my day started on the right foot. Though there are many benefits of this ritual circulating the web, how much of it is actually evidence-based? This led me to do some research with a critical eye. Let’s jump into it together!
Though lemons contain many nutrients such as vitamin C, antioxidants, and fiber, the amount of nutrients you intake from lemon water depends greatly upon the amount of it you actually drink. While the juice of half of a lemon provides you with a good source of vitamin C and antioxidants, which promote heart health and immunity, the majority of the vitamin C and fiber is in the peel. Theories claim lemon water is a “weight-loss” tactic as it contains soluble pectin fiber that expands in your stomach once consumed, helping with your fullness factor. But since it’s not the entire lemon that's eaten, there is no evidence that it will keep you satiated and lead to weight loss. With this said, it may be beneficial to swap your daily latte or sugary flavored energy drink with lemon water, as it is a healthier pick-me-up alternative that contains no added sugar or extra fats.
I’m sure we all know that water is vital to our health. Water keeps us hydrated and improves digestion, but does adding lemon juice provide that magical touch? Maybe! But not in the way you would think. Research shows that drinking water on its own is enough to help our digestive system break down nutrients. While some studies suggest that the citric acid in lemons helps with boosting gastric acid secretion for good digestion, more research is needed. Whether it's plain water or lemon water you drink, you’re essentially getting the same digestive benefits, but if adding that lemony flavor encourages you to drink more water, more power to you!
Theories also suggest that drinking lemon water may balance your body’s pH levels, and while lemon juice’s acidity has an alkalizing effect on our urine, it has little effect on the pH of our blood. Although, the citric acid in lemon juice may help fight kidney stones as it increases our urine output and pH, resulting in an unfavorable environment for kidney stones to form. Staying hydrated will also decrease your risk of developing these painful stones as dehydration is another known cause.
When balancing out the pros and cons of lemon water, I personally believe it doesn’t hurt to drink it as the benefits are worth it. Just be aware that the citric acid may cause erosion of tooth enamel long-term, so it’s important to drink lemon water with a straw and rinse your mouth afterward. Otherwise, as long as you’re not expecting a magical-cure-all elixir from drinking it and understand what’s fact and what’s fiction, when life gives you lemons, go ahead and add it to your water! Happy drinking!
References
DG;, P. K. L. N. S. Y. H. R. P. A. (n.d.). Quantitative assessment of citric acid in lemon juice, lime juice, and commercially-available fruit juice products. Journal of endourology. Retrieved November 15, 2022, from https://pubmed.ncbi.nlm.nih.gov/18290732/
Freitas, D., Boué, F., Benallaoua, M., Airinei, G., Benamouzig, R., Lutton, E., Jourdain, L., Dubuisson, R.-M., Maître, X., Darrasse, L., & Le Feunteun, S. (2022). Glycemic response, satiety, gastric secretions and emptying after bread consumption with water, tea or lemon juice: A randomized crossover intervention using MRI. European Journal of Nutrition, 61(3), 1621–1636. https://doi.org/10.1007/s00394-021-02762-2
Prezioso, D., Strazzullo, P., Lotti, T., Bianchi, G., Borghi, L., Caione, P., Carini, M., Caudarella, R., Gambaro, G., Gelosa, M., Guttilla, A., Illiano, E., Martino, M., Meschi, T., Messa, P., Miano, R., Napodano, G., Nouvenne, A., Rendina, D., ... Zattoni, F. (2015). Dietary treatment of urinary risk factors for renal stone formation. A review of CLU Working Group. Archivio Italiano Di Urologia e Andrologia, 87(2), 105. https://doi.org/10.4081/aiua.2015.2.105
Tschinkel, A. (2018, November 9). 8 common myths about the benefits of drinking lemon water. Insider. Retrieved November 15, 2022, from https://www.insider.com/does-drinking-lemon-water-really-work-2018-11#myth-it-helps-wake u p-your-digestive-system-2
