Are you waking up feeling tired, bloated, or just not refreshed even after a full night’s sleep? Well, the simple solution is lemon water! Drinking plain or flavoured lemon water on an empty stomach has become a known morning ritual, not just for its refreshing taste but for the powerful health benefits it offers. Lemons are citrus fruits with a sour taste due to citric acid, containing vitamin C and various plant compounds. They are used mainly for their juice and also have aromatic zest in their peel. From boosting hydration, managing weight, supporting digestion, or giving your skin a natural-looking glow, the benefits of lemon water in the morning fulfil your body's needs.
In this blog, we’ll take you through eight known benefits of lemon water on an empty stomach, the possible side effects to watch out for, and the best ways to enjoy it each morning for maximum results. So, let’s get started!
Table Of Contents
1. 8 Benefits Of Having Lemon Water In The Morning
2. 5 Side Effects Of Lemon Water On An Empty Stomach
3. 5 Ways To Consume Lemon Water On An Empty Stomach
4. The Final Say
5. FAQs
6. References
8 Benefits Of Having Lemon Water In The Morning
Many people swear by the benefits of drinking lemon water first thing in the morning. Here are the lemon water benefits in the morning:
1. Replenishes Fluids & Boosts Hydration
Drinking lemon water first thing in the morning helps refill the fluids your body loses overnight. Since our bodies become slightly dehydrated while we sleep, this early boost refreshes your system and gently wakes up your organs.
Lemon adds a pleasant flavour to plain water, which makes it easier for many people to drink more. Staying hydrated improves energy, alertness, and overall body function. This simple, healthy habit can help you begin your day feeling fresh and well-balanced.
2. Gives High Antioxidant Support
Lemons are rich in vitamin C, which helps protect your cells from damage caused by free radicals. Starting your day with lemon water or morning detox drinks provides your body with a gentle antioxidant shield that supports immunity and slows the signs of ageing.
This natural defence helps reduce inflammation and protects your body from pollutants and harmful substances. It’s a simple yet powerful way to boost your health using something as basic as a fruit and water. Daily intake can strengthen your body’s ability to stay well.
3. Supports Weight Management
Drinking plain or naturally flavoured lemon water on an empty stomach can play a helpful role in weight management. The pectin fibre in lemon may help reduce hunger cravings and keep you feeling full longer. Drinking it before breakfast can support metabolism by encouraging your body to burn excess fat more efficiently.
This natural drink for weight loss is low in calories and helps you avoid sugary morning drinks. When taken with healthy eating and regular physical activity, this habit can help maintain long-term weight balance naturally.
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4. Stimulates The Digestive System
A warm glass of lemon water can gently wake up your digestive system after a restful night. It encourages the production of stomach acids and bile, which are good for breaking down food properly. This can help reduce bloating, indigestion, and constipation over time.
The citrus also supports liver function, which plays a major role in digestion and detoxification. Making this a morning routine prepares your stomach for better digestion throughout the day.
5. Boosts Collagen & Healthier Skin
Vitamin C in lemon water helps boost collagen production, a key protein responsible for maintaining smooth, firm, and youthful skin. Drinking it regularly supports skin repair and fights early signs of ageing, like wrinkles and dullness.
Staying hydrated with lemon water also helps clear toxins from your body, giving your skin a more natural glow. Over time, this simple morning drink can lead to clearer, brighter, and more radiant skin from within.
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6. Helps Prevent Kidney Stones
Lemon water is a natural source of citric acid, which helps prevent kidney stones by increasing urine volume plus pH levels. A more alkaline area in your body can stop crystals from forming and sticking together.
Regularly drinking it on an empty stomach ensures that your kidneys are flushed out effectively. It’s a natural and gentle way to support kidney function without the use of artificial chemicals. This habit can be especially beneficial for individuals prone to recurring kidney stones.
7. Enhances Heart Health
Vitamin C, along with plant compounds found in lemons, may support heart function by lowering blood pressure and improving blood circulation. Starting your morning with lemon water provides a mild but consistent dose of these heart-friendly nutrients.
The antioxidants in heart-healthy foods, like lemon, help reduce bad cholesterol and inflammation in blood vessels. When part of a healthy lifestyle, this drink contributes to better heart rhythm and reduced risk of heart disease. It's a simple step towards protecting your heart every day.
8. Freshens Your Breath
Lemon water can naturally and healthily freshen your breath, especially when consumed on an empty stomach. It helps reduce bad bacteria in the mouth and encourages saliva production, which cleanses your mouth. Unlike sugary mint gums, lemon water doesn’t add to plaque or decay.
The citric acid helps break down any remaining food particles, preventing bad odours. Making this a daily habit can leave your mouth feeling clean, refreshed, and ready for the day.
Also Read: 10 Foods & Drinks To Reduce The Body Heat | ToneOpFit
5 Side Effects Of Lemon Water On An Empty Stomach
Note and prevent these side effects of drinking lemon water along with helpful tips to overcome the risks:
1. Increased Tooth Decay & Enamel Erosion
Lemons are highly acidic, and frequent exposure of your teeth to this acid can gradually wear away the protective enamel layer. Once enamel erodes, it cannot be regenerated, leading to increased tooth sensitivity, a higher risk of cavities, and potential changes in tooth appearance. Drinking hot lemon water or allowing undiluted lemon juice to contact your teeth directly intensifies this effect.
Tips:
- Always dilute lemon juice: Mix the juice of half a lemon (or less) with a full glass of water (8-12 ounces). The more diluted it is, the less acidic it will be for your teeth.
- Avoid brushing immediately after drinking lemon water: Wait nearly 30 minutes to an hour before brushing your teeth. Brushing immediately can spread the softened enamel and cause more damage.
2. Provoke Stomach Issues & Heartburn
While some find lemon water soothing for digestion, its acidity can trigger or worsen burning pain in the abdomen and heartburn in others, particularly those with pre-existing conditions like excessive acid reflux or gastroesophageal reflux disease (GERD). The increased acidity in the stomach can irritate the oesophagus, leading to burning sensations, regurgitation, nausea, and general gastrointestinal discomfort.
Tips:
- Avoid drinking on an empty stomach: Some individuals find it helpful to have a small amount of food in their stomach before drinking lemon water.
- Consider the temperature: Some people find that lukewarm or room temperature lemon water is less irritating than cold or hot versions.
3. May Aggravate Canker Sores
Canker sores are small, painful lesions that develop inside the mouth. While not contagious, they can be quite bothersome. The high acidity of fresh or stored lemon juice can irritate existing canker sores, potentially increasing pain and prolonging the healing process. In some susceptible individuals, the acidity may even contribute to the development of new canker sores.
Tips:
- Avoid lemon water if you have active canker sores: It's best to refrain from drinking lemon water until your canker sores have completely healed to avoid further irritation.
- Rinse with mild saltwater: After drinking lemon water (even diluted), rinse your mouth with a mild saltwater solution. This promotes the healing of canker sores.
4. Possible Trigger For Migraines
Migraines are severe headaches that are often accompanied by other symptoms, such as nausea, sensitivity to light and sound. Lemons contain tyramine, a naturally occurring monoamine that has been linked to triggering migraines and early pregnancy headaches in some individuals.
Tips:
- Track your headaches: If you are prone to migraines, keep a food diary to track your intake of citrus fruits, including lemon water, and note any correlation with the onset of headaches.
- Reduce or eliminate lemon water: If you suspect lemon water is a migraine trigger for you, try reducing or eliminating its consumption to see if your migraine frequency or severity decreases.
5. Risk Of Harmful Germs From Lemon Skin
While the lemon juice itself is safe, the lemon skin can harbour harmful germs and microorganisms. Lemon wedges served in restaurants can be contaminated with bacteria, including pathogens that could cause illness. If you are using the entire lemon (including the skin) in your drinks, there's a risk of ingesting these contaminants.
Tips:
- Squeeze the juice only: To minimise the risk, squeeze the lemon juice into your water and avoid adding the rind or wedge directly to your drink.
- Consider organic lemons: Opting for organic lemons may reduce the high risk of pesticide residue on the skin, although it doesn't eliminate the potential for microbial contamination.
Also Read: What Is A Raw Food Diet 10 Amazing Benefits | ToneOp Fit
5 Ways To Consume Lemon Water On An Empty Stomach
Drinking plain lemon water on an empty stomach can be a refreshing and potentially beneficial way to start your day. Mix the fresh juice of half a clean lemon with approximately 1 cup of warm or room-temperature water. The benefits of lemon water for detoxification are widely known. Many prefer warm water as it's thought to be gentler on the digestive system. If you prefer a naturally cooling drink, you can use cold water instead. It's equally hydrating.
Here are a few ways you can consume it for added benefits and flavours:
- Lemon Water with Honey: Add a teaspoon of raw honey to your warm lemon water for a refreshing treat. Honey has its own set of potential health benefits and can add a touch of natural sweetness to your diet. Be mindful of the sugar content if you have diabetes.
- Lemon Water with Ginger: Grate a small piece of fresh ginger into your lemon water. Ginger can aid digestion plus has anti-inflammatory properties.
- Lemon Water with Mint: Add a few fresh mint or pudina leaves to your lemon water for a refreshing twist that can also help with digestion.
- Lemon Water with a Pinch of Salt: A tiny pinch of fresh Himalayan pink salt or sea salt can help with hydration by replenishing electrolytes.
- Jeera (Cumin) Lemon Water: Soak a teaspoon of cumin seeds in water overnight. In the morning, boil the water, strain it, and add lemon juice. Cumin is known to aid digestion and metabolism.
Also Read: Anti-Inflammatory Diet Plan And Tips to Reduce Inflammation
The Final Say
So, drinking plain or flavoured lemon water on an empty stomach is known to be a simple and potentially beneficial habit for many. It's a good way to hydrate, may aid digestion, and offers a little boost of vitamin C. While it's not a cure-all, especially for weight loss, it is a refreshing, healthy addition to your morning routine.
FAQs
1. What is the best time to take lemon water?
Many people enjoy drinking lemon water first thing in the morning. Some believe it helps wake up your digestive system. You can also drink it at other times of the day if you like.
2. How to take lemon and hot water in the morning?
It's easy! Just squeeze the juice of about half a fresh lemon into a small glass of warm water. You can adjust the number of lemons to your taste. Drink it slowly.
3. How does hot lemon water in the morning benefit weight loss?
It can make you feel fuller, so you might eat less. Also, staying hydrated with lemon water is good for your metabolism. It works best with a healthy meal and exercise.
References
- https://health.clevelandclinic.org/benefits-of-lemon-water
- https://www.medicalnewstoday.com/articles/318662
- https://www.webmd.com/diet/health-benefits-lemon
- https://www.thehealthsite.com/diseases-conditions/7-adverse-effects-of-drinking-warm-lemon-water-on-empty-stomach-1050413/
- https://www.truemeds.in/blog/benefits-of-honey-and-lemon-infused-water
- https://www.starhealth.in/blog/lemon-water-side-effects/#:~:text=It%20is%20better%20that%20people,drinking%20too%20much%20lemon%20juice.
- https://www.apollohospitals.com/health-library/benefits-of-drinking-lemon-water-every-morning/
- https://www.planetfitness.com/community/articles/love-lemon-water-here-are-5-great-recipes-try
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