There’s no denying that lemon water is a delicious alternative when the taste of plain water just isn’t cutting it. But beyond taste, we’ve also been hearing a lot of talk about lemon water being beneficial to weight loss (if that's your goal). To see if the claims are actually true, we reached out to some top-tier nutritionists for their expertise. Here’s what they have to say about lemon water, in terms of weight loss, hydration and other health benefits, and even protecting your teeth.
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While lemon water doesn’t typically carry any negative health impacts, it can contribute to acid reflux in some people. Others, such as those with histamine sensitivity, may simply have an intolerance for citrus, Vettel says.
Too much lemon water can be problematic to your teeth as well since citric acid can erode the enamel that helps protect your teeth from decay. “Tooth health is the biggest downside to lemon consumption,” Rifkin says. “As long as the lemon is diluted with enough water and/or plain water is used between glasses of lemon water, that will help limit the negative impact lemon may have on tooth health.”
Vettel has another workaround we like: protect your teeth by drinking your lemon water with a straw.
We hate to be the bearer of bad news, but lemon water doesn’t contain any special ingredients that promote weight loss. That said, it's still a generally healthy choice for a drink, especially if you’re reaching for a glass of lemon water instead of a more sugary option like juice or soda. Sharpe explains this pretty succinctly: “If you are exchanging a morning habit of orange juice for lemon water, then over time this may aid in weight loss,” she says. “However there is no research linking actual lemon juice and water with weight loss.”
Basically, by reaching for lemon water throughout the day, you may find that you aren’t drinking as many high-calorie, sugary beverages anymore. Additionally, drinking appropriate amounts of water can promote fullness, which may reduce the amount you snack or eat during meal times, Rifkin points out.
There’s one very important factor to keep in mind here: many of the benefits of drinking lemon water are tied to water consumption and hydration in general, not just to lemon water. “Lemon water can promote satiety before meals, is virtually calorie-free, and may have metabolic benefits—all of which can support a healthy weight,” says Sheri Vettel, a registered dietitian at the Institute for Integrative Nutrition. “It's important to note that these benefits are not specific to lemon water alone, but remain true with plain water consumption too.”
In general, nutritionists recommend drinking lemon water in a way that works for you, since everyone’s body and preferences are different. “If it is helping you drink more water, I say add it into all your water bottles throughout the day,” Sharpe says. She also says there’s no reason to drink lemon water if you don’t enjoy it—so if you can’t stand lemon water, this isn’t something you need to force just because you’ve heard it’s good for you.
Vettel suggests drinking a glass of warm lemon water when you wake up in the morning as a way to wake up the digestive system and start your daily hydration early.
When you’re making lemon water, any type of lemon will do, but you may want to be mindful about how much lemon you add. “Keeping your tooth health in mind, no more than a half lemon should be added to an 8-ounce cup of water.,” Rifkin says. “Adding more water to dilute this amount of lemon would be perfectly acceptable. ” If you can, reach for filtered water—nutritionists say this can help reduce the presence of contaminants in your water. Likewise, organic lemons are a solid choice if you’re aiming to reduce the amount of pesticides in your food.
If you’re looking to spice things up a bit, try adding some basil, mint, or other fresh herbs to your lemon water for an added infusion of flavor. “Mint infused lemon water is a great cooling choice for the summer heat,” Vettel says.
While lemon water doesn't contain any properties that specifically promote weight loss, it's a healthy substitute for juices, sodas, sugary teas, or energy drinks. If you drink these often, then replacing with lemon water may in turn help you lose weight. Aside from weight loss, there are a number of benefits to drinking lemon water, including increasing hydration, vitamin C, and phytonutrients. Just be aware that lemons are acidic, which can cause tooth sensitivity. Dietitian and dentists alike recommend drinking through a straw to prevent this, or to include no more than half a lemon per eight ounces of water.
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