4 Lemon Water Benefits That Are Actually Backed By Science

If #WaterTok is any indication, we're all looking for ways to jazz up our H₂O. One such tactic is infusing water with fruits like lemons. Making your own lemon water is a simple way not only to add flavor but also to boost the wellness factor of your daily hydration.

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

Lemon water is as simple as it sounds—it's literally just lemons and water.

While it's possible to purchase store-bought lemon water, these versions can contain added sweetener or other less-than-desirable ingredients.

It's easier (and cleaner, diet-wise) to whip up your own by steeping slices of lemon in refrigerated water for a few hours. You can add as many slices as you like, either using an infuser pitcher or popping some wedges into a glass and covering them with water. 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!).

Lemon water has been hyped on social media as a cure-all for everything from digestive woes to skin issues. Some of its buzz may be justified, but it's important to realize that not a lot of research has been performed on the drink—so lemon water's scientific benefits are hard to verify 100%.

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

First things first—and no surprises here—lemon water hydrates your body. Considering that we're made up of 65% water, keeping our liquid stores stocked is critical for health.

"If you're not hydrated, everything else you do to stay healthy, like diet, exercise, stress, and sleep management may be compromised," says integrative medicine practitioner Dana Cohen, M.D.

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

Acidic ingredients like apple cider vinegar, coffee, and lemon juice have long been touted for getting things moving in your gut. With lemons, citric acid is the key to stimulating digestion.

A 2022 study found that lemon juice increased gastric emptying 1.5 times more than water1, likely due to its acidity level. "Lemon water may help with the production of digestive juices that break down food into smaller pieces so it can be better absorbed," explains Cohen.

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. 

Some recent research has examined how flavonoids in lemon peel could affect brain health. A 2019 study in the International Journal of Molecular Science, for example, found that nobiletin, a compound in citrus peels, could be used to improve cognitive deficits in people with Alzheimer's disease2.

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."

If there's one nutrient lemons are known for, it's vitamin C. This antioxidant may have a role to play in immune health. "Vitamin C supports the production and function of immune cells, as well as acting as an antioxidant," says immunologist Jenna Macciochi, Ph.D.

But like lemon water's other potential benefits, bear in mind that this one isn't an instant fix for the common cold (or any other disease).

"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."

Drinking any amount of lemon water will add hydration and vitamin C to your daily diet. The more lemon juice you include in your H₂O, the more of its benefits you'll likely experience. Experiment to see how much tartness you can handle.

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.

If you judge by TikTok videos, you might think drinking lemon water on an empty stomach is the only way to go. But Macciochi says that's not quite true.

"There's no best time to drink lemon water, but there are a few considerations. Drinking lemon water in the morning on an empty stomach is a common practice to hydrate after sleep, and it's believed to help kick-start digestion—but you can consume lemon water at any time that suits your routine and preferences," she says.

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

Ready to get your citrus on? Here's a basic lemon water recipe to start with:

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.