Lemon water does a few modest things: it’s a pleasant way to drink more water, it adds a little vitamin C, and the NHS suggests adding fresh lemon juice to water as one way to help prevent kidney stones. It doesn’t detox your body, help you lose fat or change your metabolism in any meaningful way. The main downside is that it’s acidic, so sipping it all day can wear away tooth enamel. If lemon makes water more appealing to you, it’s a good habit. If not, plain water does the same main job.
What’s in a glass of lemon water?
The juice of one whole lemon (about 48 g) contains, according to USDA FoodData Central:
| Nutrient | Juice of 1 lemon | Juice of ½ lemon |
|---|---|---|
| Calories | 11 kcal | 5 kcal |
| Carbohydrate | 3.3 g | 1.7 g |
| Sugars | 1.2 g | 0.6 g |
| Vitamin C | 19 mg | 9 mg |
| Potassium | 49 mg | 25 mg |
Most people squeeze half a lemon or less into a glass, so lemon water provides some vitamin C, roughly a tenth of an adult’s daily needs, and almost nothing else. Our list of vitamin C foods shows how much more you get from peppers, kiwifruit or a whole orange.
What lemon water can do
Help you drink more water
This is its biggest benefit. Many people find plain water boring, and a slice or squeeze of lemon makes it easier to drink regularly. The NHS suggests 6 to 8 glasses of fluid a day, and more in hot weather or when you’re active. If lemon water replaces a soda or juice, you also cut out a lot of sugar. Our guide to how much water to drink a day explains how to tell if you’re getting enough.
Help prevent some kidney stones
Drinking plenty of fluid, mainly water, is the most important step for preventing kidney stones, as the US National Institute of Diabetes and Digestive and Kidney Diseases explains. Lemon juice also contains citrate, which can make it harder for some types of stone to form. The NHS kidney stone advice includes adding fresh lemon juice to water. If you’ve had kidney stones, ask your doctor which type they were and what to drink.
Add a little vitamin C
Vitamin C helps your body absorb iron from plant foods. A glass of lemon water with a meal of beans, lentils or fortified cereal can help a little. Our guide to iron-rich foods explains how to combine them.
What lemon water doesn’t do
It doesn’t detox your body
Your liver and kidneys remove waste products from your body all the time, and lemon water doesn’t make them work better. The US National Center for Complementary and Integrative Health reports that a 2015 review found no compelling research to support “detox” diets for managing weight or removing harmful substances from the body.
It won’t make you lose weight on its own
Lemon itself has no special effect on body fat. Water may help a little, though. In a small 12-week trial, 48 middle-aged and older adults on a reduced-calorie diet who drank 500 ml of water before each main meal lost about 2 kg more than those on the diet alone. Plain water was used, so the lemon isn’t what made the difference.
It doesn’t make your body alkaline
Lemon juice is acidic. Your body keeps the pH of your blood within a narrow range whatever you eat or drink, and lemon water doesn’t change that.
The downsides
It can erode your teeth
Lemon juice is very acidic. The Oral Health Foundation lists lemon water and hot water with lemon among the drinks that can cause dental erosion, because each acidic drink softens tooth enamel for a while. Sipping it slowly all day keeps the enamel soft for longer. To protect your teeth:
- Drink it with a meal, or in one go, rather than sipping it for hours.
- Use a straw to reduce contact with your teeth.
- Rinse with plain water afterwards.
- Wait at least an hour before brushing. Brushing straight after an acidic drink can wear away softened enamel.
- Keep it weak. A slice or a squeeze is enough for flavor.
It may trigger heartburn
Some people find acidic drinks bring on heartburn or reflux. The NHS advises avoiding foods and drinks that trigger your symptoms, so if lemon water is one of them, plain water is the better choice.
How to make lemon water
- Squeeze the juice of half a lemon into a large glass, about 250 to 500 ml (1 to 2 cups).
- Top up with cold or warm water.
- Add ice, a few mint leaves, cucumber slices or a slice of ginger if you like.
- Drink it with a meal, or within a short time, rather than sipping it all day.
Wash the lemon before slicing it into your drink, because the peel can carry dirt and bacteria from handling. A jug of water with lemon slices keeps in the fridge for a day.
Is warm lemon water better than cold?
No. The temperature doesn’t change the nutrients in a meaningful way. Drink it however you prefer. Warm lemon water first thing in the morning is a popular habit, and there’s nothing wrong with it, but there’s no evidence that the timing matters.
Common questions
Is it okay to drink lemon water every day?
Yes, for most people, as long as you protect your teeth. One or two glasses a day, drunk with meals or fairly quickly, is a sensible amount.
Does hot lemon and honey help a cold?
The NHS says a hot lemon and honey drink can have a similar effect to cough syrup, although the evidence is limited. Don’t give honey to babies under 1 year old.
Does lemon water count toward my fluid intake?
Yes. It counts the same as plain water.
Is bottled lemon juice as good as fresh?
It works for flavor. Some bottled versions contain preservatives, and vitamin C levels can be lower than in fresh juice.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
