By Jo Lewin – Registered Nutritionist

Drinking lemon water has been linked to many benefits, including improved skin and digestion. But is the scientific data reliable? Nutritionist Jo Lewin explains.

What is lemon water?

Lemons and other citrus fruits are well known for their colorful, pitted skins and tangy, refreshing taste.

Lemon water is the juice of a lemon combined with water and can be consumed hot or cold, with additions such as lemon zest, honey, mint or spices such as turmeric or pepper. Cayenne.

Nutritional Benefits of Lemon Water

A glass (150ml) of lemon water with the juice of a lemon provides approximately:

Top 5 Health Benefits of Lemon Water

Headlines have linked lemon water consumption to numerous health claims, including weight loss, improved digestion, “alkalizing” effects on the body, improved skin, and detoxification. .

The research, especially human studies, that backs up these claims is minimal, but we can rely on studies that have looked at the benefits of these two ingredients taken in isolation.

1. A source of hydration

Water is an essential nutrient and without it we can only survive for a few days. In fact, it makes up 75% of an infant’s body weight and 55% of an adult’s. If you have trouble drinking water, adding lemon to hot or cold water can make it more palatable.

Dehydration is common and can manifest as headaches, dizziness and fatigue. It’s especially important to make sure you’re getting enough fluids when you’re exercising or in hot weather. The NHS advises drinking 6-8 glasses of liquid, ideally water, a day.

2. Source of Vitamin C

For centuries, lemons have been popular for treating scurvy, a now rare condition that can develop due to vitamin C (ascorbic acid) deficiency. Vitamin C is often claimed to support the immune system, but studies are inconclusive.

A study has found that although vitamin C does not prevent healthy people from catching colds, it can shorten the duration of symptoms and halve the risk of colds in people exposed to short periods of extreme physical stress (eg marathon runners).

3. May Promote Healthy Skin

Some data has linked vitamin C (or ascorbic acid) and flavonoids, which are protective compounds found in citrus fruits, to improved skin condition. Vitamin C is known to help the body produce collagen, which contributes to skin integrity.

Interestingly, a 2016 study indicated that a citrus juice drink may help prevent adverse effects that lead to premature skin aging in mice.

4. May Aid Digestion

Some people find that drinking a glass of lemon water, especially in the morning, helps regular digestion. Although this is mostly subjective and reports are anecdotal, mouse studies show promise.

A 2019 study suggests that lifetime consumption of a lemon polyphenol-rich drink appears to delay observed age-related changes in the gut, including changes in the balance of beneficial gut bacteria.

5. May help prevent kidney stones.

The citric acid found in lemon juice can help prevent kidney stones caused by a buildup of calcium oxalate, and the extra fluid from water can help maintain hydration and flush out potential stones.

Generally safe for most people, there are a few things to consider if you choose to drink lemon water.

These include possible erosion of tooth enamel and, for heartburn sufferers, worsening of their symptoms by drinking lemon water.

However, the effect is variable, with some heartburn sufferers getting relief after consuming lemon water.

How to make lemon water

Lemon water is simply the juice and/or slices of lemon, including the rind, in water. You can choose hot or cold water. You can add other ingredients and flavors, such as orange or mint, if desired.

Lemons can be squeezed (in advance if that suits you) and even kept in ice cube trays to freeze. It is said that rolling a lemon between your hands or on a work surface before squeezing it helps to get more juice.

Unwaxed lemons are the perfect choice if you want to use lemon zest or add lemon slices to water. If you only have waxed lemons, gently rub the zest before using.