Lemon Water in the Morning: Benefits & Myths

Katie Wells Avatar

Reading Time: 5 minutes

This post contains affiliate links.

Read my affiliate policy.

Benefits of lemon water
Wellness Mama » Blog » Natural Remedies » Lemon Water in the Morning: Benefits & Myths

I’ve occasionally had a glass of warm lemon water in the morning for years, but usually just because it sounded good and I wanted something warm besides coffee or herbal tea.

When I saw several pictures and posts floating around the Internet touting the benefits of drinking lemon water in the morning, I decided to investigate this habit I’d already intuitively had for years.

Benefits of Lemon Water

Turns out there are real benefits to drinking lemon water, but some over-hyped ones as well.

1. Aids Digestion

The biggest lemon water benefit may be from the temperature of the water and not even the added lemon. Drinking any water, especially warm water, first thing in the morning can help flush the digestive system and rehydrate the body.

Think about this… during sleep, you typically haven’t been drinking for at least 8 hours. Giving the body adequate water when you first wake up is a great way to get your body and your mind going.

A college friend of mine who had studied in Japan brought back that habit with her. She said that where she stayed in Japan, it was customary to drink 2-3 glasses of water first thing in the morning and that when she tried it she had noticeably higher energy levels and seemed to have improved digestion throughout the day.

2. A Natural Flush

The liver is extremely active during sleep since this is the body’s time to restore and regenerate. Drinking enough water, especially in the morning, helps make sure that the body can perform these jobs most effectively. There is even some evidence that lemon juice can help stimulate proper stomach acid production and bile production.
Benefits of drinking lemon water in the morning

For a happy liver and lymph system, make a habit of drinking 1-2 glasses of lemon water before having coffee or tea.

3. Immune System Boost From Vitamin C

Lemons contain vitamin C (read up on the benefits here)… not a spectacularly high amount, but 30-50 milligrams per lemon. They also contain potassium.

Drinking lemon water first thing in the morning gives the body a chance to absorb these vitamins effectively and can provide a little immune boost.

Vitamin C is also good for the adrenals and can potentially help reduce the effects of stress.

4. Happier Skin

By helping flush the body and improve digestion, lemon water can lead to cleaner skin. It also contains vitamin C which is needed for collagen production for smooth, healthy skin.

5. Healthy Weight

There is evidence that drinking water, especially lemon water, first thing in the morning can help maintain a healthy weight. Researchers in Germany found that drinking enough water increased metabolism. According to this article:

After drinking approximately 17 ounces of water, the subjects’ metabolic rates — or the rate at which calories are burned — increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.

Of course, drinking water (or lemon water) by itself isn’t going to be a miracle weight loss solution, but with other healthy habits, it can help maintain a healthy weight.

Things Lemon Water Won’t Do

Drinking enough water and adding a little vitamin C boost are good ideas, but they aren’t magic and there is no scientific backing to some of the claims made online about the benefits of lemon water:

  • Balances pH Levels: There is a theory that certain foods can leave an acid or alkaline ash in the body. This is true, but this only affects the pH of the urine and not the pH of the blood. Chris Kresser explains the acid/alkaline myth in-depth here.
  • Flushes Toxins: Drinking water is important to help the body naturally eliminate cellular waste (a process that it does naturally), but claims that lemon water has a special ability to flush “toxins” without defining what they are or how this process works are overblown.
  • Prevents Cancer: Many of the same articles that claim that lemon water alkalizes the body claim that it promotes an alkaline environment where cancer cells cannot thrive. See the article from Chris Kresser above about why this theory doesn’t make sense.
  • Increases IQ: While drinking water or lemon water in the morning can help with alertness and focus, there is no evidence that water with lemon actually increases the IQ over the long term.

Lemon Water: The Bottom Line

It is always important to support our bodies by drinking enough water, especially in the morning. Lemon water won’t be a miracle cure but it might be a better alternative to caffeinated drinks, especially for those with adrenal problems.

One caution: I’ve found that starting to drink water first thing in the morning when you aren’t used to it can cause a few minutes of nausea, so it might be a good idea to start slowly and not used to drinking this much.

How I Drink Lemon Water

I always make sure to drink a few glasses of water in the morning, but a few days a week, I have hot lemon water for the taste and extra vitamin C. Here’s what I do:

Benefits of lemon water

Hot Lemon Water Recipe

Lemon water can help boost digestion and energy when consumed first thing in the morning.
Prep Time 5 minutes
Total Time 5 minutes
Calories 34kcal
Author Katie Wells

Servings

1

Ingredients

  • 24 oz water (warm, not boiling)
  • 1 lemon (organic)
  • ½ inch ginger (fresh, optional)

Instructions

  • Cut the lemon in half and squeeze one half or the whole lemon into the water.
  • If using, peel and slice the ginger and add to the water.
  • Enjoy!

Nutrition

Nutrition Facts
Hot Lemon Water Recipe
Amount Per Serving (24 oz)
Calories 34
% Daily Value*
Sodium 36mg2%
Potassium 149mg4%
Carbohydrates 10g3%
Fiber 3g13%
Sugar 2g2%
Protein 1g2%
Vitamin C 57.3mg69%
Calcium 48mg5%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

After drinking, swish with some plain filtered water for 30 seconds to make sure the citric acid from the lemon juice doesn’t remain on teeth.
TIP: Zest the organic lemon first and store the grated zest in the freezer or dehydrate for easy use in recipes.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

This article was medically reviewed by Dr. Betsy Greenleaf, the first board certified female urogynecologist in the United States. She is double board certified in Obstetrics and Gynecology, as well as Female Pelvic Medicine and Reconstructive Surgery. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Do you drink lemon water in the morning? Have you noticed any benefits? Share below!

This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

There are many articles about the benefits of lemon water in the morning. It can help digestion and energy but some benefits are exaggerated.

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

218 responses to “Lemon Water in the Morning: Benefits & Myths”

  1. Jan Avatar

    Lemon water with coconut oil tumeric, cinnamon and maple syrup-yum

  2. Patty Avatar

    5 stars
    The best reason to use real lemons is that it simply tastes better. If you don’t believe me, take a blind taste test in lemonade with real and bottled. There’s a reason lemonade stands at public events are selling the heck out of real lemonade- it tastes great!
    I drink lemon water every day at room temp- I buy bags of lemons and keep several in a pretty bowl on my counter and squeeze a half in my water in the morning, put the other half cut side down on a little dish and use it later in the day or the next day, doesn’t hurt it to not put it in the fridge.

    I didn’t see the benefit I use lemon water for listed- although you can’t alter the pH of your body or blood, you can alkalinize your urine pH. I am prone to kidney stones, which are often caused by excess acid for most sufferers. The lemon alkalinizes the ph and helps keep them from forming. Sounds wrong since lemon is acidic, but it’s true- google it. They are high in potassium citrate and bind with stone forming citrates in the urine. Here is a link, if it works, to a government site talking about it.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2637791/

    And after drinking it every day for months, now plain water feels just plain boring! lol
    Putting ginger in and drinking warm sounds like a good thing for the winter- thanks!

  3. zhama Avatar

    5 stars
    I just started,( been drinking coffee, all my life), )is been hard, some nausea, and headache, I use straws t avoid damage d teeths

    1. Mikki Avatar

      I still drink coffee but start my day with the lemon water then I drink 16 oz. bottle of water-if you swish the water around in your mouth don’t worry about the straw you get the lemon off your teeth. I have read that hydrating your body first thing in the morning is good for you which is why I began to follow my lemon tea as I call it with the water.

  4. Hemant Avatar

    5 stars
    I have started having lemon water in the morning and experiencing tremendous change in myself. I have become more energetic than i was in the past.

  5. donna Avatar

    I drank just 1/2 lemon in 16 ounces of water and only drank half of it. Was fine for a few hours, then I started getting bad stomach cramps and feeling dizzy, and like my head feeling heavy or something. I got up the next day and felt a little better but not much. Drank a little ginger ale and it seems I am feeling somewhat better. I was also going to the bathroom a lot.I took in the morning on empty stomach.I was wondering what might have caused this and will it go away without having to go to doctor.I also take thyroid medicine in am but did lemon water first then waited 2 hours to take it.It felt like my throat was full or something,weird feeling.I just want some feedback about if there is anything special to eat or drink.I quit it for now to see how I feel.

    1. Wellness Mama Avatar

      I definitely would stop taking anything that you think is making you ill. I’d also definitely talk to a doc and prioritize your thyroid medication first, and wait 30 minutes or so before trying lemon water.

  6. Evie Avatar

    I just slice a pice of lemon, and ginger. Put into a cup with some cold water. Then I slowly pour in the boiled water. I add a teaspoon of honey and let it sit for 5-10min. Then I drink.

  7. Elly Avatar

    That is indeed a thought. I usually try to have about 32 oz of warm water after the lemon water. I’m feeling kind of water-logged – lol…

  8. mikki Avatar

    I did not have that happen but after I drink my lemon in water I have a 16 oz. bottle of water which I drink down. Both of these go before my morning coffee. Maybe you’re delaying morning coffee too long?

  9. Elly Avatar

    I just started this routine of the lemon in water. It’s been about a week now. I am experiencing headaches. I am thinking that it is probably detoxing me. Has anyone else had this experience??

  10. Amanda Avatar

    5 stars
    I juice my lemons and spoon it into an ice tray to store in the freezer. So every morning I boil a pot of water and throw in 2 lemon ice cubes into my mug and pour hot water over it. This method saves me time and no mess to clean up in the morning.

    1. Elle Wells Avatar
      Elle Wells

      5 stars
      I love this idea of prepping the lemons! I squeeze lemons every morning and there have been some mornings I’ve skipped because I don’t have the time. I love the idea of ice cubes! I always use distilled water (once you get used to it all other waters don’t taste as pure). I’ll prepare two trays tonight! Thank you so much for this idea! PS: My mother didn’t believe me when I told her about not liking the taste of other waters until she saw me always pick out the non-distilled waters she offered me. She started drinking it and told me she tasted no difference … until 6 months later after continuous use. Then she told me she could taste the difference as well.

      One more thing … I always add one teaspoon of apple cider vinegar (with the mother) in my lemon drink along with cayenne for a good liver detox. I have the healthiest colon now. Never constipated, never a day without a BM. I was diagnosed with a fatty liver 2 years ago (thankfully its reversible), and I cannot wait to have another ultrasound to see if I finally reversed it!

  11. mandy Avatar

    if you zest or grate the outside of the lemon can you just put those shavings in the lemon water for added benefits?

  12. CJ Avatar

    I take thyroid medication every morning. Therefore,
    I can’t drink the hot lemon water tea in the morning.
    Is evening or before bed, OK. However, that’s how I’m
    drinking it. There seems to be no side effects.

  13. Allen Avatar

    1 star
    Too many comments blowing the subject way off track with personal unsubstantiated claims/advice/recommendations.

    1. Mikki Avatar

      In my opinion it can’t hurt to drink lemon tea (what I like to call it). I have an 8 oz cup of that then 16 oz. bottle of water before I drink my coffee. I’ve read elsewhere that drinking water before anything else in the morning is good for your body as well. Bottom line you have to do what makes you feel good – right? My morning routing works for me. It sure beats 5 cups of coffee and several cigarettes which used to be my morning routine. 😉

  14. Albert Avatar

    5 stars
    Ive already drink for 2 month from november 2015
    3 finger sized ginger cut layered > into 1 litre cc hot water
    after that add 3- 4fresh limes cut and squezzee.
    Add 2-3 spoon honey 1 hour before taking breakfast. 500cc drink warm ( sometimes i dont have breakfast because already full water and calorie from honey)
    And other 500 cc for regular drink and mineral water also about 1-1.5 litre

    At night make again but without honey 500cc before going bed.

    My food 60% vegetable and fruit, 20 %meat (no pork), 20 % oat or carbo

    I lost my weight about 12 pon. My body feel fresh, stomach never get pain, everyday defecation, dust alergic rhinitis much decrease, joint and muscle in neck feeling much better. And better mood.
    I dont drink coffee and smoke.

  15. Tara Avatar

    After suffering from extreme eczema (unable to use my hands for weeks at a time)for most of my life, I found drinking lemon water daily is the only thing that keeps it away. This is why I believe lemon water is a gentle liver cleanser. If I skip for three days, it returns. Praise God for His wonderful healing creation, I have enjoyed four years eczema free.

  16. Mikki Avatar

    I’ve been doing the lemon water (I like to call it tea) every morning. I use the juice from one whole lemon in 8 oz. of water with nothing else but I’m interested in trying the ginger. I spend about 20 minutes drinking my tea and then I have a 16 oz. bottle of water and I make sure to rinse my teeth like you said. I take one probiotic pill when I first get up but here’s where I might be backing up-I do have one cup of coffee. I love my coffee and am not willing to let it go yet. Thanks for the information though, I have read how much of a detox it is but maybe not so much. I will continue to do so. ps-I zest my lemons when I am able to get organic ones, store doesn’t always have them.
    Thanks again!
    Mikki

  17. Tshering youden Avatar
    Tshering youden

    In early morning i do water therapy and after 45min i take food now i think i should drink lemon drink when should i drink. In between or before or after. Plz do let me. Thanks

  18. Regina Avatar

    I have use hot water lemon drink. I was told by a naturopathic dr. That it would open up my bile duct. That was the reason for such an acidic stomach. Drink the lemon water morning and evening. As hot as water as you can drink with half a fresh lemon squeezed I to it. I found that it truly worked.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating