Drinking lemon water in the morning is one of Hollywood's fave health hacks. Celebs are basically obsessed with it, from Naomi Campbell (who drinks it with probiotics to promote gut health) to Beyoncé – who went as far as investing in a lemon water brand a couple of years ago. Miranda Kerr, Gwyneth Paltrow, and Jennifer Aniston have all said they swear by it. But is drinking lemon water really worth the hype?
What is lemon water?
Lemon water isn't a fancy lifestyle lemonade, but quite simply water with fresh (!) lemon juice. "Lemon water has been used for thousands of years in Ayurvedic healing and nutrition to keep the body healthy," says Ayurvedic physician Vaidya Kalyan Indukuri." It can be easily made with lemons and has numerous health benefits."
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What are the effects of drinking lemon water in the morning?
We often wake up dehydrated in the morning. "Lemon water helps to regulate the water balance in the body," explains Indukuri. Of course, regular water is fine too – but if you're someone who likes a little flavour in your drink, a squeeze of fresh lemon is the answer.
In addition, water with lemon can stimulate digestion. "This is due to the high proportion of insoluble fibre," explains Indukuri. "This is mainly due to the pectin it contains." According to a small study, the acidity of the lemon also stimulates the secretion of gastric juices – a digestive fluid in the stomach that can help break down food.
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A glass of lemon water in the morning contains vitamin C, which supports clear and firm skin. Vitamin C promotes collagen production and as an antioxidant, fights free radicals that can harm the skin. Granted, a squeeze of lemon isn't going to contain loads of vitamin C, but it's a start.
One of the main reasons for drinking lemon water in the morning is to support your immune system. “The vitamin C it contains boosts the immune system as an antioxidant,” says Indukuri. So you can prevent colds – or support your immune system during a cold – with lemon water. However, it is important to note that lemon water alone is not enough.
According to the NHS, adults need 40mg of vitamin C per day. The juice of a whole lemon contains just under 25mg of vitamin C. Although this is a good start, it doesn't cover the entire daily requirement and does not sufficiently support the immune system. So you'll want to make sure you eat plenty of other foods which are rich in vitamin C, such as bell peppers, strawberries or broccoli.
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As a healthy addition to a balanced diet, lemon water can improve overall nutrient absorption. Anyone suffering from an iron deficiency should not only eat iron-rich foods, but could also add lemon water to their diet, as the vitamin C it contains supports the absorption of iron in the body.
Other minerals such as calcium, potassium and magnesium – which are essential for the body and whose effects are well documented – are also found in lemons: “Lemon water is considered medicine for the heart and brain in Ayurveda for this very reason,” says Indukuri.
Lemon water in the morning or in the evening: when does it work best?
"It's best to drink a glass of lemon water first thing in the morning on an empty stomach," advises Indukuri. "The body switches to renewal and detoxification at night. In the morning, the accumulated toxins can be better excreted with the lemon water, while at the same time the vitamin C and the minerals it contains allow us to absorb nutrients."
Is lemon water in the evening harmful? "No, but the positive effects are simply stronger in the morning," says Indukuri.
Recipe: Preparing lemon water correctly
What you need:
- 200 ml lukewarm water
- Lemon juice of half a lemon
- 1-2 tsp honey (optional)
Method:
Heat 200 ml of water to lukewarm temperature. Then add the juice of half a lemon. Stir both together. Optional: Add 1-2 teaspoons of honey. Note: If you make the water too hot, important vitamins and minerals such as vitamin C, potassium and folic acid will be lost. The magic limit for preparing lemon water is 40 degrees celsius.
Recipes for more variety with lemon water in the morning:
To add variety, you can spice up your lemon water each day with a different spice or herb (which are also good for digestion). These include:
- Basil
- Fennel
- Cumin
- Coriander
- Dill
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What to avoid when drinking lemon water
As good as lemon water is for your health in your daily diet, the acid it contains can have a negative effect on the surface of your teeth. It is therefore best to drink a glass of water and rinse your mouth with it immediately after drinking lemon water in the morning. This neutralises the acid and protects the tooth enamel.
Or even better: always drink lemon water from a straw to prevent the acid from attacking your teeth in the first place. Important: Please do not brush your teeth afterwards. You should only do this after two hours, as it pushes the acid further into the tooth enamel.
A version of this article originally appeared in GLAMOUR Germany.
