I've heard that drinking hot lemon water first thing in the morning can have various health benefits. Is that true?
In
a video on TikTok, a woman has a lemon in one hand and a mug in the other as
she espouses the benefits of her beverage: Within a week of drinking hot lemon
water daily, she said, you can expect to burn more calories, become more
hydrated, harbor fewer toxins and have an improved immune system, better
digestion, less bloating, smoother skin and more energy and focus.
But
while sipping warm lemon water can be a refreshing and healthy way to start the
day, the evidence for many of its benefits does not hold up, said Emily Ho, a
professor of nutrition and the director of the Linus Pauling Institute at
Oregon State University.
Hot
lemon water's main nutritional asset is that it's hydrating, Dr. Ho said.
That's especially beneficial first thing in the morning, she added, when
"you haven't had anything to drink all night."
The
body needs to be hydrated to maintain its temperature, lubricate and cushion
the joints, and remove waste through processes like sweating and urination.
Good hydration is also associated with healthier skin, better mood and sharper
thinking.
That
said, there isn't anything special about lemon water, said Joan Salge Blake, a
dietitian and clinical professor of nutrition at Boston University. "Any
fluid is going to hydrate you," she said.
Fluid
is essential for keeping your digestive system moving, whether it's spiked with
lemon or not, said Judy Simon, a clinical dietitian and instructor at the
University of Washington Medical Center in Seattle.
In
a 2020 study of more than 4,500 adults in Turkey, researchers found that those
who drank the most water - more than eight cups per day - had a 29 percent
lower risk of developing constipation compared with those who drank the least
water - less than four cups per day.
We
couldn't find any studies that looked into how lemon water influences
constipation, but there is some limited evidence that lemon juice might help
break down food in the stomach by stimulating stomach acid secretion. In a
study published in 2022, researchers found that lemon juice increased the rate
at which the stomach emptied. But this study was small, Dt. Ho said, so the
results should be taken with a grain of salt.
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There
is a kernel of truth to the idea that hot lemon water can benefit the immune
system. Lemons are loaded with vitamin C, Dr. Ho said. If you squeeze half of a
large lemon into your cup, as many recipes suggest, that provides about a
quarter of the recommended daily amount.
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Vitamin
C is essential for immune function and healing, and it acts as a powerful
antioxidant that can thwart DNA damage.
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But
there isn't much evidence that you'll improve your immune system by consuming
more vitamin C - whether through supplements or hot lemon water.
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If
you're drinking hot lemon water in place of a higher calorie beverage, like a
sugary coffee drink, for example, it might help you lose weight, Ms. Simon
said. However, there's no solid evidence that hot lemon water has any
measurable effect on weight or metabolism, she added.
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Some
research suggests that eating lemons and other citrus fruits could help
stabilize blood sugar, Dr. Ho said. And long-term studies have found
associations between citrus consumption and reduced risks for Type 2 diabetes.
But that evidence is still weak, Dr. Ho said.
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Isobel
Whitcomb
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