Nutritional Profile of Lemons

Lemons are naturally low in calories but rich in several essential nutrients, such as vitamin C, antioxidants, and other beneficial plant compounds.

Rich in Vitamin C

Lemons are an excellent source of vitamin C, a powerful antioxidant that supports immune health, aids in collagen production for skin and joint health, and plays a crucial role in wound healing. ^[1] National Institutes of Health. Vitamin C. Published March 26, 2021. Just half of a lemon provides about 16% of your daily vitamin C needs, making lemon water a simple way to boost your intake. ^[1] National Institutes of Health. Vitamin C. Published March 26, 2021. , ^[3] FoodData Central. USDA. Lemons, raw, without peel.

Contains Antioxidants and Plant Compounds

Lemons contain other beneficial plant compounds, such as citrus flavonoids and hesperidin, which have been linked to reduced inflammation and heart health support. ^[4] Pyrzynska K. Hesperidin: A Review on Extraction Methods, Stability and Biological Activities. Nutrients. 2022;14(12):2387. Published 2022 Jun 9. doi:10.3390/nu14122387 These antioxidants help neutralize free radicals, unstable molecules that can lead to health problems if left to their own devices. ^[5] Mahmoud AM, Hernández Bautista RJ, Sandhu MA, Hussein OE. Beneficial Effects of Citrus Flavonoids on Cardiovascular and Metabolic Health. Oxid Med Cell Longev. 2019;2019:5484138. Published 2019 Mar 10. doi:10.1155/2019/5484138

Low in Calories

If you’re managing your weight, consuming mostly calorie-free or very low-calorie beverages, such as lemon water, can help you control your calorie intake. Lemon water is a flavorful, low-calorie beverage, with only about 6–8 calories in half a lemon. ^[3] FoodData Central. USDA. Lemons, raw, without peel.

15 Benefits of Drinking Lemon Water

If you’re wondering if lemon water is good for you, here are 15 ways your body may thank you for drinking it.

1. Boosts Hydration

Especially if you’re not a fan of plain water, adding a squeeze of lemon to it can make it more appealing. Adding a burst of flavor to your water can also help you drink more throughout the day, making it easier to stay hydrated. ^[2] Spence C. Encouraging (Nudging) People to Increase Their Fluid Intake. Nutrients. 2023;15(12):2702. Published 2023 Jun 9. doi:10.3390/nu15122702

2. Rich in Vitamin C

Lemons are a rich source of vitamin C, a key nutrient that helps support immune function and protect cells from damage. ^[6] Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211 Just half a lemon provides about 16% of your daily vitamin C requirement of 90 mg. ^[1] National Institutes of Health. Vitamin C. Published March 26, 2021. , ^[3] FoodData Central. USDA. Lemons, raw, without peel.

3. Aids Digestion 

Suffer from bloating or indigestion? If so, drinking lemon water for digestion may be a good idea, as it can stimulate the production of digestive juices from the stomach and bile from the liver. These processes can help your body break down food more efficiently, leading to improved digestion and reduced bloating for some people. ^[7] Freitas D, Boué F, Benallaoua M, et al. Glycemic response, satiety, gastric secretions and emptying after bread consumption with water, tea or lemon juice: a randomized crossover intervention using MRI. Eur J Nutr. 2022;61(3):1621-1636. doi:10.1007/s00394-021-02762-2

4. Supports Weight Management

Lemon water is naturally low in calories (approximately 6-8 calories per half lemon) and can help you feel fuller just like plain water does. ^[3] FoodData Central. USDA. Lemons, raw, without peel. , ^[8] Jeong JN. Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults. Clin Nutr Res. 2018;7(4):291-296. doi:10.7762/cnr.2018.7.4.291 And if you are drinking lemon water instead of higher-calorie beverages like soda and juice, switching to lemon water will automatically slash your daily calorie intake.

5. May Improve Skin Quality

The vitamin C and other antioxidants in lemon water help protect our skin from the sun and environmental damage that can contribute to signs of aging. Vitamin C also supports collagen production, a structural protein that is essential for maintaining skin elasticity and overall skin health. ^[9] Žmitek K, Žmitek J, Hristov H, Rogl Butina M, Keršmanc P, Pogačnik T. The Effects of Dietary Supplementation with Collagen and Vitamin C and Their Combination with Hyaluronic Acid on Skin Density, Texture and Other Parameters: A Randomised, Double-Blind, Placebo-Controlled Trial. Nutrients. 2024;16(12):1908. Published 2024 Jun 17. doi:10.3390/nu16121908 While many factors can affect the appearance of your skin, getting an extra vitamin C boost certainly doesn’t hurt.

6. Freshens Breath

While proper oral hygiene is always a must, lemon water may also help freshen breath by neutralizing odors and reducing the number of bacteria in the mouth. It’s recommended to rinse the mouth with plain water afterward to protect tooth enamel from the acidic effects of lemon. ^[10] Ma L, Pang C, Yan C, et al. Effect of lemon essential oil on halitosis. Oral Dis. 2023;29(4):1845-1854. doi:10.1111/odi.14140

7. May Prevent Kidney Stones

Lemon water may support kidney health by binding to calcium, which can help prevent the formation of certain types of kidney stones. Staying hydrated with lemon water and drinking at least 2 liters of water a day (approximately eight 8-ounce glasses) also helps flush toxins out of the urinary tract and keeps it functioning well. ^[11] Harvard Health. How to Pass a Kidney Stone & 5 Tips to Prevent Them. Published June 30, 2023.

8. Alkalizing Effects

Although lemons have an acidic taste, they produce alkaline byproducts (e.g., higher pH) after digestion, which can increase the pH of urine. While your body naturally regulates blood pH, some people find that incorporating more alkaline-forming foods like lemons helps balance a diet high in processed or acidic foods.

Kidney stones formed from uric acid also tend to form in those with lower urine pH levels; therefore, the alkaline effect of lemons may further explain why consuming them is linked to reduced kidney stones. ^[11] Harvard Health. How to Pass a Kidney Stone & 5 Tips to Prevent Them. Published June 30, 2023.

9. Helps with Detoxification and Liver Function

Lemon water is often associated with detoxification and is a common addition to detox diets, as hydration supports the liver and kidneys in removing waste. While there’s limited research showing that lemon directly detoxifies, it’s still a healthy habit that can encourage better hydration and liver support. ^[12] Rani J, Sharma UK, Sharma DN. Role of adequate water intake in purification of body. Environment Conservation Journal. 2018;19(1&2):183-186. doi:https://doi.org/10.36953/ecj.2018.191226

10. Improves Energy Levels

Lemon water can provide a natural energy boost thanks to its refreshing taste, scent, and hydrating qualities. This is one of the key benefits of drinking lemon water in the morning, as it helps supply energy at the start of your day.

11. May Reduce Inflammation

Chronic inflammation is linked to several health conditions, including diabetes, heart disease, cancer, neurodegenerative diseases, and more. ^[13] ‌Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: Lemons contain anti-inflammatory compounds, such as vitamin C and flavonoids, which may help reduce inflammation and support overall wellness when included as part of a balanced diet. ^[13] ‌Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from:

12. Aids in Iron Absorption

Iron is an essential mineral for energy production and the transport of oxygen throughout the body. However, many people do not get enough of it, and it can be more challenging to absorb iron from plant sources, such as leafy green vegetables. The vitamin C in lemon water may help your body absorb the non-heme form of iron found in plant-based foods, supporting healthy iron levels. ^[14]

13. Helps Reduce Caffeine Dependency

Lemon water can serve as a refreshing, energizing alternative to coffee, especially in the morning. Choosing lemon water instead of that extra cup of java may help reduce your reliance on stimulants and prevent late morning energy crashes while still providing a sense of routine to start your day.

14. Supports Immune Defenses

Lemons contain vitamin C and natural compounds with antimicrobial properties, which may help support your immune system and defend against common illnesses. ^[6] Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211

15. May Assist Blood Pressure Balance

Lemons contain the mineral potassium, which helps support healthy blood pressure by balancing sodium levels in the body. ^[15] Skolmowska D, Głąbska D. Effectiveness of Dietary Intervention with Iron and Vitamin C Administered Separately in Improving Iron Status in Young Women. Int J Environ Res Public Health. 2022;19(19):11877. Published 2022 Sep 20. doi:10.3390/ijerph191911877  They also supply antioxidants, such as flavonoids, which may support overall heart health. However, lemon water alone is unlikely to have a significant impact on blood pressure, but it can be included as part of an overall potassium-rich and lower-sodium diet plan.

How to Prepare Lemon Water

To prepare lemon water for optimal taste and health benefits, use fresh lemons rather than bottled lemon juice. Squeeze half a lemon into 8–12 ounces of room temperature or warm water, which can be gentler on your stomach and help bring out the flavor. 

Contrary to popular belief, the benefits of drinking warm lemon water compared to cold or room temperature water are very comparable, so feel free to drink it at the temperature that works best for you.

For an extra flavor boost and added health benefits, try mixing in mint, honey, or ginger into your lemon water. If you’re drinking lemon water regularly, consider using a straw to help protect your tooth enamel from the acidity, and rinse with plain water afterward.

Best Times to Drink Lemon Water

There is no single best time to drink lemon water, but there are a few key times when you may want to prioritize it more.

First Thing in The Morning

• There are certain benefits of lemon water in the morning, as it helps rehydrate you after sleeping and jumpstarts digestion. This can make it easier for your body to break down and absorb nutrients throughout the day. And if drinking lemon water increases your overall water intake, drinking it first thing in the morning may promote feelings of fullness and help keep calorie consumption in better control. ^[8] Jeong JN. Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults. Clin Nutr Res. 2018;7(4):291-296. doi:10.7762/cnr.2018.7.4.291

Before Meals to Support Digestion

• Drinking lemon water before meals can help prepare your stomach for food by stimulating digestive juices, which may support smoother digestion.

During Workouts for Hydration

• Drinking lemon water before or during workouts can help keep you hydrated while adding a small boost of electrolytes and vitamin C to support recovery.

Potential Side Effects and Considerations

While drinking lemon water daily is safe for most people, there are a few important factors to consider.

Can Erode Tooth Enamel

Sipping on lemon water constantly throughout the day can weaken tooth enamel due to its acidity. Using a straw and rinsing with plain water afterward can help protect your teeth from damage. ^[10] Ma L, Pang C, Yan C, et al. Effect of lemon essential oil on halitosis. Oral Dis. 2023;29(4):1845-1854. doi:10.1111/odi.14140

May Cause Heartburn in Sensitive Individuals

If you have a history of heartburn or reflux, you may want to exercise caution when consuming lemon water. Citrus fruits like lemon are shown to increase gastric acid production, which can trigger painful heartburn if you have too much or are particularly sensitive to acidic foods. ^[16] Filippini T, Naska A, Kasdagli MI, et al. Potassium Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2020;9(12):e015719. doi:10.1161/JAHA.119.015719

For the best results with minimal side effects, balance lemon water consumption with other calorie-free beverages, such as plain water and seltzer, throughout the day.

Conclusion

While it's not a cure-all, incorporating lemon water into your routine can be a small step to enhancing your overall wellness. The benefits of drinking lemon water include supporting hydration, digestion, weight management, skin health and immune health, among others.

Just remember to enjoy it in moderation as part of a nutrient-rich diet and make small modifications—such as using a straw—to minimize potential side effects.