Every celebrity you can think of drinks lemon water “first thing” in the morning. Sunrise citrus-sipping is one of those widely-adopted wellness practices that’s become so popular that it’s hard to evaluate if it’s actually worth its reputation. Is it really good for gut health? Is its supposed ability to help you focus purely fictional? A few Equinox nutrition experts are here to set the record straight.
Want to know if lemon water’s benefits are worth the squeeze? Keep reading to learn about the benefits of adding a little acidity to your H2O and whether or not the a.m. ritual gets the expert seal of approval. Below, Jillian O’Neil, a dietitian and Tier X coach, and nutritionist and Equinox Group Fitness Instructor, Miriam Shestack answer every question you’ve ever contemplated about pairing lemon and water.
The benefits of lemon water, according to dietitians
Before we dive into the benefits of lemon water, O’Neil notes that it’s important to remember that research on this beverage is still relatively new. The perks of sipping this celeb-loved drink hail from relatively small studies, so keep that in mind as you read on.
Lemon water may have anti-inflammatory properties
Like oranges, lemons are packed with vitamin C (also known as ascorbic acid). A single lemon contains about 35 milligrams of vitamin C—nearly half of your daily suggested intake—and your body uses it to form muscles, collagen, blood vessels and more, according to The Mayo Clinic.
Vitamin C also functions as an antioxidant that protects your body against disease-promoting free radicals that can cause cancer, heart disease, and even diseases of the eyes.
There’s also some evidence that vitamin C may support immune health by boosting cellular function. So if you’re taking a little extra care of your immune system these days, you may appreciate a little morning boost.
“Vitamin C also helps your body synthesize collagen, which benefits skin health,” adds Shestack.
Lemon water may assist in lowering blood pressure
“Lemons are linked to lowering blood pressure, which can be beneficial for those with high blood pressure and cholesterol,” explains Shestack. High blood pressure can damage your blood vessels and may cause heart attacks, strokes, kidney failure, and other health problems.
However, it goes without saying that drinking lemon water isn’t the only intervention for lowering your blood pressure: You can also do so by exercising, getting a good night’s sleep, and reducing your sodium consumption. (Meaning, you don’t necessarily need to sip lemon water to look after the health of your blood vessels.)
Lemon water may keep you more hydrated overall by encouraging consistency
While lemon water isn’t more hydrating in and of itself, having a habit you enjoy like drinking a glass of warm lemon water first thing in the morning may lead you to drink more water overall, says Shestack. Of course, this could be any type of water you enjoy: cucumber, raspberry, strawberry—whatever you like.
Who should pass on lemon water?
Lemon water isn’t for everyone. “People who shouldn’t be drinking lemon water include, but are not limited to: those that have allergies to lemons; those that find intolerance to drinking lemon water/consuming lemons; and those who have been instructed to stay away by healthcare professionals for personalized health reasons,” says O’Neil.
You also don’t want to drink lemon water if you suffer from stomach ulcers, acid reflux, or other gastric diagnoses, according to Shestack. She also recommends drinking it with a straw to avoid damaging the enamel of your teeth.
So, is lemon water worth the squeeze?
Let’s cut to the chase: O’Neil and Shestack aren’t convinced that lemon water is worth the hype—particularly if you’re sipping it for “detox” purposes. “There is a lot of misinformation regarding detoxes and linking lemon water to aiding in fat burn. Is it important for the body to flush out toxins? Absolutely. Will limiting your dietary intake to lemon water for multiple days aid in that process? No. Detoxes and cleanses deprive your body of essential nutrients and can be very dangerous,” says Shestack.
O’Neil also points out, once again, that the scientific verdict is still out on lemon water—and we need research to determine just how much of a wellness “hack” it really is.
Long story short: If adding fresh citrus to your water helps you hit your daily fluid intake (about t 15.5 cups of fluids a day for men and about 11.5 cups of fluids a day for women), that’s great. However, if you’re reaching for a glass of lemon water for any other reason, chances are there are more impactful wellness practices to try.