Your well-being can be significantly improved by making small changes. There are countless reasons why your body requires water to function, not to mention the fact that it was constantly urged to drink enough water to be hydrated. Plain water isn’t always alluring though.
Add a touch of lemon or a few lemon slices to your water to make it more interesting. Even though it seems straightforward, the slight lemon flavor may encourage you to drink more water. Fresh lemon also has a few other potential health advantages.
The majority of the benefits reported from drinking lemon water are not exclusive to lemon water but rather reveal the nutrition and health benefits of lemons ( source ) Although there is no magical change when these two components are combined, the result is pretty pleasant.
Although lemon water isn’t a miracle cure for all of your health problems, it does have some advantages that are worth discussing. Here are some healthful justifications for drinking lemon water to relieve your thirst.
Lemon Water Benefits: 9 Reasons Why You Should Make it Your Daily Hydration Ritual
Drinking plenty of water is easy to do with lemon water.
Lemon water’s most obvious health benefit is that it’s a tasty method to increase your water intake. Water makes up around 60% of your body weight, so it’s not surprising that it plays an important role in many internal processes, such as keeping you at a comfortable temperature, shielding your vital organs, and delivering nutrients to your cells. Dehydration, which can occur if one does not drink enough water, can have catastrophic consequences.
”If lemon water helps you drink more water, I am all for it,” says Maggie Moon, MS, RD, a nutritionist. Since the brain is composed largely of water, dehydration can have profound effects, ranging from moderate symptoms like exhaustion and irritation to severe ones like confusion and the inability to form words, collapse, and even death.
How much liquid do you require? Although the exact amount of water a person needs to drink varies from person to person (based on things like age, sex, body mass, lifestyle, climate/environment, and activity levels, to name a few). However, a well-informed estimate serves as a useful benchmark:
Women should drink nine cups per day, while men should drink 13 cups per day, according to the Academy of Nutrition and Dietetics. Many of us may benefit from incorporating additional fluids ( lemon water) into our daily routines, as the average U.S. adult now drinks about 44 ounces of water per day (about 5.5 cups). Fortunately, you may replenish your fluid stores by consuming both food and liquids (Read More Here).
The antioxidant properties of lemon water are well-known.
Antioxidants are one of the most common associations with citrus fruits. Drinking water with lemon slices added could be a delightful way to get some of the health advantages of eating a diet rich in antioxidant-rich foods like lemons.
Antioxidants protect cells from oxidative stress, which is what causes harm to cells. Antioxidants can protect against disease by reducing the effects of oxidative stress, which has been related to cellular damage ( Source).
It was argued that the more antioxidants you consume, the healthier. Antioxidants reduce the risk of chronic diseases like diabetes type 2, cardiovascular disease, and cancer, thus it’s impossible to consume too many.
Vitamin C is present in lemon water and is healthy.
The body needs vitamin C on a daily basis, and lemon water is a good source of vitamin C. According to the National Library of Medicine, not only is it important for the health of the immune system, but it is also necessary for the healing of wounds, the absorption of iron, and the prevention of damage caused by free radicals.
Internally and externally, drinking lemon water helps slow the aging process.
Vitamin C’s positive effects on skin health are well known. Vitamin C is widely believed to provide anti-aging, moisture-retaining, collagen-promoting, free radical-neutralizing, and anti-aging effects on the skin. The benefits of drinking lemon water may be comparable.
The vitamin C in lemon juice may help create collagen in addition to working as an antioxidant in the body ( Source )Since collagen formation typically declines with age, it’s important to supplement this process with as much vitamin C as possible. There is some evidence that vitamin C raises collagen synthesis, although this hypothesis needs more study.
Due to its moisturizing properties, it may potentially have anti-aging effects beyond just improving your skin’s appearance. Adults who stay well-hydrated are slowing down their biological clocks. according to a study published in Lancet in 2023. According to the findings, “they are healthier, live longer, and have fewer chronic disease burdens than the general population.” Drinking lemon water regularly may not only add years to your life but also make them healthier and more fulfilling.
The citric acid in lemon water is a beneficial component.
Citric acid, which is prevalent in citrus fruits and has been linked to several health advantages, is another reason why lemon juice is so well-known. Consuming lemons, which are high in citric acid, has been demonstrated to lower blood pressure. It may also aid in warding off kidney stones, research suggests. A 2019 pilot study found that people who drank two liters of lemonade per day had a lower chance of acquiring kidney stones.
Potassium is also included in lemon water.
Lemons contain a number of important micronutrients, the most well-known of which is vitamin C. You can get nearly 32 milligrams of potassium from one ounce of lemon juice and nearly 10 milligrams from one tablespoon of lemon zest, so lemon isn’t the lowest-potassium meal you can heat. Potassium, as a vital mineral (and electrolyte), serves numerous crucial functions. It is best known for aiding in blood pressure regulation and nerve function.
Drinking water with lemon in it can improve iron absorption.
Iron deficiency, often known as anemia, can occur if the body does not get enough iron from the food. Millions of individuals around the world are affected by this, with women and children being at a higher risk than men. It was suggested that those who have a harder time absorbing iron eat iron-rich foods with vitamin C sources like lemon water. The National Institutes of Health reports that consuming foods high in vitamin C can improve iron absorption from plants.
Vitamin C might not be necessary for the absorption of heme iron, the type of iron found in animal protein. A glass of lemon water with your meal may improve iron absorption for vegans, vegetarians, and anyone else who gets their iron from plant sources.
Unlike the 2-9% absorption rate of non-heme iron found in plant-based sources, studies show that up to 30% of the heme iron present in animal proteins is absorbed. Non-heme iron can be found in a variety of plant-based foods, such as beans, spinach, seeds, and quinoa. You can increase your body’s ability to absorb iron by adding a squeeze of lemon to these foods or drinking a glass of lemon water.
Drinking water flavored with lemon instead of something sugary is a good idea.
It’s safe to assume that if you’re drinking water with lemon in it, you’re not drinking anything else. According to the CDC, water accounts for slightly more than half of all nonalcoholic beverages drunk by adults in the United States. The other half is made up of sugary, fruity, and diet drinks. An estimated 63% of adult Americans use sugar-sweetened beverages on a daily basis.
One of the most common arguments made in favor of drinking more lemon water is that it may be used to cut down on sugary drinks like soda. If you want a tasty alternative to sugary drinks, try flavoring your water with fruit like lemon.
Sugar is fine in moderation, but swapping sugary sodas, teas, and fruit drinks for water with a squeeze of lemon could help you consume more water and more antioxidant-rich foods.
May promote digestion.
It has been suggested that drinking a glass of water with lemon before eating will aid with digestion. Lemon juice’s citric acid aids digestion because it stimulates the production of gastric acid, a digestive fluid that helps break down food in the stomach.
For four weeks in 2021, people drank either 300 mL of water or 300 mL of lemon water before each meal. The intestinal microbiota of the individuals was examined by collecting stool samples before and after the testing period.
Drinking lemon water before a meal may aid digestion and peristalsis, the wavelike movements that assist transport food through the digestive tract, according to the study’s authors. However, more extensive research on the benefits of lemon water on digestion is required.
The Downsides Of Drinking Lemon Water. It’s generally safe to drink lemon water, but there are a few things to watch out for. In the long run, the citric acid in lemons can wear down your teeth. Reduce your exposure by sipping lemon water via a straw and then rinsing your mouth with regular water. Heartburn may also be triggered by eating citrus fruits, which are known to stimulate the formation of stomach acid. Some people are reliable sources. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4452714/
Incorporating lemon water into your daily routine is a simple and effective way to stay hydrated while reaping numerous health benefits. From supporting digestion and weight loss to enhancing skin health and promoting detoxification, the power of lemons extends far beyond their refreshing taste. Embrace the zest of lemon water and take a step towards a healthier, hydrated lifestyle.