To reduce bloat, boost immunity, and slow down aging, there is a morning ritual that’s known to do some miracle work.
And that’s drinking a glass of warm lemon water first thing in the morning every day.
Lemon water in the morning is said to be a natural way to reap the benefits offered by this amazing citrus fruit.
Lemons are rich in vitamins, minerals, and nutrients that help the body in various ways.
According to Roxanne B. Sukol, MD of Cleveland Clinic, starting your day with lemon water has a profound impact on your health (1).
She explains this simplest habit can provide a potassium boost, prevent oxidation, kidney stones, and weight gain.
Sounds pretty good for such a simple morning ritual, right?
As someone who is always on the lookout for new and improved ways to boost my health and make my mornings brighter, I had to test out the lemon water.
For the challenge, I drank a cup of warm water with lemon juice first thing in the morning every day for a week.
I used about half of a lemon each time and used either a glass or mug for the warm water.
Here are the surprising effects I had throughout the week.
Drink Lemon Water for 1 Week – Lemon Water Benefits
Day 1:
My usual morning starts with me boiling water for coffee, but for this challenge, I boiled water to make warm lemon water instead.
I poured the hot water into a mug and cooled it off for a few minutes. I squeezed half a lemon into the water in the meantime and drank it all.
It was a new ritual for me, so it felt strange drinking lemon water instead of coffee. But compared to coffee, I felt more hydrated and healthier.
But quite honestly, I can’t say whether I really felt healthier physically, or it was more of a mental state. I expected myself to feel healthier, so perhaps that contributed to the
On a side note, for someone who doesn’t hydrate enough throughout the day, this new habit worked as a friendly reminder to drink more water and hydrate.
Day 2:
I was excited to start my morning with a glass of lemon water. This time, I just microwaved my lemon water for 30 seconds to simplify the steps and cut the time.
Again, I felt much more hydrated, and it motivated me to drink more water the rest of the day. It also gave me a sense of fullness.
If losing weight is a goal, it’s a good way to boost fullness and manage your meal portions.
Day 3:
By mid-week, I felt less bloated, and drinking a glass of lemon water felt like a natural thing in the morning.
I looked forward to it rather than feeling forced like the first two days.
I definitely felt healthier with this new routine and even lighter (but I don’t own a scale, so I don’t know if actual weight was lost in the first two days.)
Also by the lighter urine color, I could tell I was far more hydrated. And that’s a good sign.
Day Four:
It became almost a natural part of my morning to drink a glass of lemon water.
I felt more energetic in the morning and I felt it boosted my productivity.
It hadn’t still quite replaced coffee, but I felt less dependent on caffeine in the morning. And for me, that’s a huge win.
I also experienced far less constipation and felt far less gassy.
Day Five:
By the 5th day, I felt completely hooked on this warm lemon water ritual.
I felt clean and healthier from the inside out, and that’s a really good way to start each morning. Drinking lemon water also helped with concentration and clarity, especially in the morning hours.
I still craved coffee after the lemon water but I felt I could go on with my day without one if I had to.
I also felt much healthier throughout the week.
I can’t say I’ve lost weight during the first 5 days or it drastically changed my diet. But I can say I felt it boosted my health and wellbeing. (provigil)
It was also a good hydration practice for someone like me who doesn’t have a good habit to drink enough water.
While I saw some benefits of lemon water just in a week of trying, but I recognize it’s not long enough to observe all benefits.
Also, some health benefits are a bit harder to feel first hand like a boost of vitamin C and potassium.
Here are some of the other health benefits of lemon water, according to studies.
Warm Lemon Water Benefits
Morning Revitalizer
If you normally drink a cup of coffee or tea in the morning to get you revved up for the day, this is a healthier alternative that does not contain any caffeine or stimulants.
It offers an energy boost that will last you through part of the day until you can refuel.
Digestive System
The nutrients found in lemons help aid digestion, prevent constipation, relieve heartburn, and reduce bloating and gas.
Excellent Source of Potassium
You might not know it, but lemons are very high in potassium. Potassium helps lower blood pressure, build muscle, strengthen the heart and lungs, and metabolize the food we eat (2).
Mood Lifter
Relives stress and uplifts the mood
The scent of lemon helps clear the mind, reduces feelings of stress and uplifts our moods while also aiding feelings of depression and anxiety.
Lemon Water Is a Diuretic
Drinking warm lemon water will increase your urine output, which will help keep your bladder and kidneys healthy by keeping the flow of liquids coming in (3).
Increasing your fluid intake helps rid the body of toxins, which keeps your urinary tract healthy.
Lemons are high in citric acid which helps prevent kidney stones by making the urine less acidic.
One of the proven benefits of drinking lemon water in the morning is decreased kidney stones.
Aids in Weight Loss
Another one of the benefits of warm lemon water is that it can help curb your appetite, helping you lose weight.
By drinking a cup in the morning or at a different time of the day, it can make you feel satiated, and eliminate the urge to snack which also helps the body prevent other conditions like obesity and diabetes.
It helps with weight loss by keeping you from feeling hungry and overeating.
Lemons are high in fiber, which helps fight hunger cravings.
You’ll be getting more fluid, which also helps you feel full because many times when you think you’re hungry, you’re actually thirsty.
Boosts Your Immune System
Vitamin C is a natural immune booster. Citrus like lemons and oranges contain high amounts of Vitamin C and are great for supporting the immune system.
It is one of the things we up our intake of when fighting off a cold. That is because it has been shown to increase white blood cell production.
Lemons have less sugar than oranges but still retain all the nutrients.
Rejuvenates the Skin
Lemons have natural antioxidant properties that help kill bacteria that cause acne, repair damaged tissue, increase collagen to lift the skin, and reduce wrinkling.
It resists premature aging and restores brightness to the skin. It helps the skin look smooth, clear, and beautiful.
What Type of Lemons to Use?
Any lemon you can find in your local grocery store is just fine. They don’t have to be organic, although that would be best.
If it is not in your budget, don’t worry about it.
But whatever you can afford and buy it in bulk. Buy a bag of 6 to 8 lemons when you go to the grocery store so you will have enough to make this every single day.
Nutritional Benefits of Lemons
Besides Vitamin C, lemons also contain vitamin B6, vitamin A, vitamin E, folate, niacin, thiamine, riboflavin, and pantothenic acid.
They also contain minerals such as calcium, magnesium, potassium, phosphorus, copper, and iron.
How Much Should You Drink Per Day?
There is such a thing as, “too much” of a good thing. Lemons, while they are good for you and high in Vitamin C, are very acidic on your teeth, and drinking a lot of them may affect your tooth enamel.
Each lemon contains 50 mg of Vitamin C, so you’re getting a good healthy dose of it. That is in just one cup in the morning.
To Get the Most Juice from a Lemon:
Put a whole lemon in the microwave and set it to high for 10 to 20 seconds.
After removing it from the microwave, roll it on the counter with the palm for a few seconds before cutting it in half and squeezing the juice out.
Lemon Water Recipe:
- I cup of warm to hot water
- ½ a lemon, squeezed
Squeeze half a lemon and let the juice run into your cup. Top it off with warm water and stir to combine.
You can add additional flavors, if you like, such as ginger and a touch of honey. An alternative is to add a little turmeric to your lemon water for additional benefits.
Directions:
Drink a cup of this every morning for a week, and see what it does for your skin and other benefits.
Many people say their skin cleared, they had less acne breakouts, and their skin looked better.
Everybody’s will experiences may not be exactly the same. So try it for yourself and see what you think. If you get all the benefits, then it was well worth it.
Sources:
- Team, Wellness. “7 Reasons to Start Your Day with Lemon Water.” Cleveland Clinic, Cleveland Clinic, 7 July 2021, health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic/.
- “Lemon Water 101: What Are the Benefits of Drinking It?” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/318662.
- McDermott, Annette. “7 Benefits of Lemon Water: Vitamin C, Weight Loss, Skin, and More.” Healthline, Healthline Media, 11 May 2019, www.healthline.com/health/food-nutrition/benefits-of-lemon-water.
