4 Lemon Water Benefits That Are Actually Backed By Science

That being said, lemon water isn't a miracle drink—but it offers some potential health benefits that we're diving into below:

You can muddle the fruit a bit to squeeze out its juice before removing the lemons or leave them in as you sip (just watch out for seeds!).

That said, dietitians and functional docs say there are several good reasons to drink up: 

If you struggle to drink enough plain water, adding some pretty, peppy lemons might help you reach your daily hydration target.

Still, you might need to drink a lot of lemon water to achieve these effects. "Lemons have been observed to aid in digestion and as a diuretic, but research is limited, and standard dosing and formulation studied has been 85 milliliters (60 mEq citrate), which is about 3 ounces, or two medium lemons," points out Monique Richard, M.S., RDN, LDN, owner of Nutrition-In-Sight and national media spokesperson for the Academy of Nutrition and Dietetics. 

Research is definitely in the very early stages here, though. "Many of these studies have been observed in animal models, which provides limited conclusive evidence, and few have been brought into clinical studies and application," says Richard. "One specific plant compound will not be solely responsible for supporting cognitive health but is likely one of many contributing components."

"While lemon water contains vitamin C, the amount is relatively small compared to other sources like actually eating fruits and vegetables," says Macciochi. "So while it can contribute to your overall vitamin C intake, it needs to be considered as a small part of a well-rounded diet that supports immune health."

According to Cohen, lemon water offers some extra boosts for hydration you won't find in plain water. "The addition of lemon to water can provide extra electrolytes that help get those minerals into the cell, which in turn quenches your thirst and keeps your body running more readily than just plain water."

You can also consider squeezing a bit of lemon juice into other drinks, like smoothies or tea. Green tea and lemon is considered an especially healthy combo, as the lemon's acid content enhances the tea's antioxidants and makes them more easily absorbed by the body.

Whether you prefer your lemon water before bed, with lunch, or as an afternoon refresher, you do you.

Ingredients

Directions

Optional add-ins

To add even more variety and nutrients to your lemony sipping, you can always incorporate other ingredients as well. Optional add-ins include fresh ginger or turmeric for anti-inflammatory benefits—or try herbs like fresh mint or basil to step up the flavor. If you're looking for an electrolyte upgrade, you can even make lemon water with salt by adding ¼ teaspoon salt and mixing well.

Some of the claims about lemon water are more credible than others. It's certainly a hydrating drink, and there's evidence that it may offer benefits like improved digestion and a stronger immune system. But, contrary to what you might read online, lemon water won't detoxify your organs or burn belly fat (sorry!). As with any food, take any dramatic claims you see on social media with a grain of salt.

Some people could experience some undesirable side effects from drinking the citrusy water. Heartburn and dental erosion are two of the most common outcomes of consuming too much citric acid from lemons. If you already eat and drink lots of other foods with high acidity, lemon water could aggravate these health issues.

A lemon water a day may not keep the doctor away, but since it's hydrating and rich in vitamin C, we say drink up! If adding a few wedges of lemon to your bottle gets you to drink enough fluids, it's totally worth slicing and sipping. As a refresher, here's how much water you should be taking in daily.