What are the hot water and lemon benefits? Many sources claim that lemon water has powerful health and weight loss benefits, but what does the research say? Use the juice of half a lemon per 8 oz. cup, or adjust the lemon for your personal taste. It will not only help you stay hydrated, but it may also improve digestion and relieve symptoms of indigestion. Have you tried hot water and lemon? Nutritionists and celebrities alike are raving about the benefits of drinking a single glass of hot lemon water 15-30 minutes before breakfast.
Nutritional value – hot water and lemon benefits
Like other citrus fruits — including oranges, grapefruit, and limes — lemons are rich in flavonoids. These are compounds that help boost health and fight disease.
Lemons are a rich source of vitamin C, a powerful antioxidant. In fact, one squeezed lemon provides around 21% of a person’s daily value (DV).
Aside from that, lemons contain few nutrients. Lemon water contains very little protein, fat, carbohydrate, or sugar, and it contains only trace amounts of other vitamins and minerals, including potassium, folate, and some B vitamins.
According to the United States Department for Agriculture database, the nutrient breakdown for lemon water containing one 48 gram (g) squeezed lemon is as follows:
- 10.6 calories
- 18.6 milligrams (mg) of vitamin C, or 21% DV
- 9.6 micrograms (mcg) of folate, or 2% DV
- 49.4 mg of potassium, or 1% DV
- 0.01 mg of vitamin B-1, or 1% DV
- 0.01 mg of vitamin B-2, or 1% DV
- 0.06 mg of vitamin B-5, or 1% DV
Although a single glass does not seem to provide a lot of nutrients, lemon water is a healthful, low calorie, and low sugar beverage that can boost a person’s vitamin C intake.
For comparison, replacing the lemon with the juice of half an orange (weighing 43 g) would provide almost twice as many calories, about three times as much sugar, and 24% DV of vitamin C.
The nutritional value of each glass of lemon water depends on how much lemon juice it contains, as well as any other ingredients.
What are the hot water and lemon benefits?
Antioxidants and flavonoids
Lemons contain vitamin C, a powerful antioxidant, and are a source of plant compounds called flavonoids, which have antioxidant and anti-inflammatory effects.
Antioxidants are compounds that help protect the body’s cells from damage. By reducing cell damage, antioxidants reduce the risk of many health conditions, including cardiovascular disease, diabetes, obesity, and cancer.
Antioxidants do this by mopping up free radicals, which are harmful, disease-causing compounds in the body created by oxidative stress. Citrus flavonoids also reduce inflammation in the body.
Research has linked chronic inflammation with increased oxidative stress and the risk of certain health conditions, including arthritis, diabetes, autoimmune conditions, and cancer.
One 2019 review reports that the antioxidants and flavonoids in citrus fruits can improve heart health and metabolic health markers, including glucose tolerance, insulin sensitivity, and fat metabolism.
Vitamin C is also important for immune system function, wound healing, and helping the body absorb iron from foods.
It freshens breath
Have you ever rubbed a lemon on your hands to get rid of the smell of garlic or some other strong odor? The same folk remedy may apply to bad breath caused by eating foods with strong smells such as garlic, onions, or fish.
You might avoid bad breath by drinking a glass of lemon water after meals and first thing in the morning. Lemon is thought to stimulate saliva and water also helps prevent a dry mouth, which can lead to bad breath caused by bacteria.
It supports weight loss
Research has shown that polyphenol antioxidants found in lemons significantly reduces weight gain in mice that are overfed in order to induce obesity.
In these mice studies, the antioxidant compounds also offset the negative effects on blood glucose levels and improved insulin resistance, the two main factors in the development of type 2 diabetes.
While the same results need to be proven in humans, anecdotal evidence is strong that lemon water supports weight loss. Whether this is due to people simply drinking more water and feeling full or the lemon juice itself is unclear.
.Gives your immune system a boost
Lemons are packed with nutrients including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. The vitamin C in lemons can help alleviate stress and fight viral infections and sore throats. Potassium is beneficial to heart health, as well as brain and nerve function.
.Reduces inflammation and cleanses the system
Drinking lemon water regularly decreases acidity in your body and removes uric acid from joints. It enhances enzyme function, stimulating your liver and activating bile flow, which helps emulsify and flush out fat soluble toxins.
Lemon water fights cancer
Some sources claim that lemon water could help prevent cancer. This is based on the alkaline diet theory and is built on the premise that certain cancer cells cannot thrive in an alkaline environment.
The American Institute for Cancer Research state that this claim is false, since the foods a person eats does not affect the acidity of their blood or body cells.
Kidney stones
Some studies suggest that drinking lemon water may help treat kidney stones. It appears to be most effective alongside conventional therapy, but it may also be a useful alternative treatment.
Kidney stones are a buildup of minerals that collect in the kidneys. They are usually made up of calcium oxate. The most common treatment is a compound called citrate.
Increasing the amount of citrate in the body prevents kidney stones from forming by stopping calcium from binding with other compounds.
Lemon water contains high amounts of citrate. According to a 2015 review, numerous studies have found that citrus fruits, including lemon, can increase urine levels of citrate, which may help treat kidney stones.
A lack of water in the body is a common cause of kidney stones. Drinking more water can therefore help prevent kidney stones, regardless of whether or not there is lemon in it.
It’s a good source of vitamin C
Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals. You’ve probably heard that vitamin C may help prevent or limit the duration of the common cold in some people, but studies are conflicting.
Vitamin C may reduce your risk of cardiovascular disease and stroke, and lower blood pressure.
While lemons don’t top the list of citrus fruits high in vitamin C, they’re still a good source. According to the United States Department of AgricultureTrusted Source, the juice of one lemon provides about 18.6 milligrams of vitamin C. The recommended daily amount for adults is 65 to 90 milligrams.
How to make lemon water?
In order to reap any health benefits of lemon water, you need drink it consistently, and you need more than just a single wedge of lemon in your mug.
When making lemon water, always use fresh lemons rather than artificial lemon from a bottle.
To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. To make the drink as healthy as possible, use filtered water and organic lemons.
Infuse more flavor or add a health boost to lemon water by adding:
- a few springs of mint
- a teaspoon of maple syrup or raw honey
- a slice of fresh ginger
- a dash of cinnamon
- a sprinkle of turmeric
You can also add slices of other fresh citrus fruits such as limes and oranges, or cucumber slices. Always wash the produce well before slicing and using.
Having lemon ice cubes on hand is a great way to add lemon to your water fast. Simply squeeze fresh lemon juice into ice cube trays and freeze. Drop a few cubes into a glass of cold or hot water as needed.
You can start your morning with a mug of warm lemon water, and keep a pitcher of water infused with a few sliced lemons in your refrigerator to drink throughout the day.
What are the side effects of lemon water?
Lemon water is generally safe to drink, but there are a few potential side effects to be aware of.
Lemon contains citric acid, which may erode tooth enamel. To limit the risk, drink lemon water through a straw, and rinse your mouth with plain water afterwards.
When it comes to heartburn, lemon water can go either way. The citric acid may cause heartburn in some people. Others experience relief from heartburn, as lemon juice becomes alkaline, reducing acidity in digestion. Only experimenting can tell its effect on you.
Some people report more frequent trips to the bathroom when drinking lemon water. Although vitamin C is often believed to be a diuretic, something that increases the amount of urine you produce, evidence doesn’t show that vitamin C from natural sources like lemons has diuretic effects.
If you experience the need for extra bathroom breaks while drinking lemon water, it’s more than likely caused by increased water intake.
Customer asked on hot water and lemon benefits
What Is Lemon Water?
Lemon water is a mixture of freshly squeezed lemon juice and warm water. Occasionally, other ingredients may be added like ginger or honey for additional benefits.
What Does Lemon Water Do To Your Body?
Lemon water helps to increase your urine production, helping you to fend off bloating and offering detox benefits. It also contains a lot of healthy vitamin C which boosts your immune system. It helps to flush out toxins in your body, cleanse the liver, and improve your digestion.
How Do You Drink Lemon Water?
Squeeze lemon juice into a glass. Discard any seeds that may fall in. Add warm water, stir, and drink.
How Much Lemon Water Should You Drink A Day?
A cup or two in the morning will be enough to help replenish the water lost overnight and boost your digestive system before breakfast.
Hot vs. cold lemon water
The best temperature at which to drink lemon water is a highly debated topic.
Some sources claim that drinking cold water helps burn extra calories. Others believe that warm water helps improve digestive health.
There is very little research to support either side, and it is unlikely that the temperature makes any meaningful difference. A person can simply choose the temperature that they prefer.