Does hot lemon water have any health benefits?

Hot lemon water is hydrating and a good low-calorie drink, but it won’t supercharge digestion, immunity or weight loss. Photo / 123rf

Influencers claim it helps with weight loss, digestion and more. We dug into whether that’s true.

In a video on TikTok, a woman has a lemon in one hand and a mug in the other as she espouses the benefits of her beverage: within a week of drinking hot lemon water daily, she says, you can expect to burn more calories; become more hydrated; harbour fewer toxins; and have a boosted immune system, better digestion, less bloating, smoother skin and more energy and focus.

Across social media, there are countless videos like it. While sipping warm lemon water can be a refreshing and healthy way to start the day, the evidence for many of its benefits does not hold up, says Emily Ho, a professor of nutrition and the director of the Linus Pauling Institute at Oregon State University.

Here are a few of the main claims associated with hot lemon water and whether there is – or isn’t – research to back them.

Hydration

Hot lemon water’s main nutritional asset was that it was hydrating, Ho said. That was especially beneficial first thing in the morning when “you haven’t had anything to drink all night”.

The body needs to be hydrated to maintain its temperature, lubricate and cushion the joints, and remove waste through processes like sweating and urination. Good hydration is also associated with healthier skin, better mood and sharper thinking.

That said, there isn’t anything special about lemon water, says Joan Salge Blake, a dietitian and clinical professor of nutrition at Boston University. You’d get the same benefits from a glass of regular water, a cup of herbal tea or even a cup of coffee.

“Any fluid is going to hydrate you,” she said.

A single lemon contains about 30-40mg of vitamin C, roughly a third of the recommended daily intake. Photo / 123rf

Digestion

Fluid is essential for keeping your digestive system moving, whether it’s spiked with lemon or not, says Judy Simon, a clinical dietitian and instructor at the University of Washington Medical Centre in Seattle.

In one 2020 study of more than 4500 adults in Turkey, researchers found those who drank the most water – more than eight cups a day – had a 29% lower risk of developing constipation compared with those who drank the least water – less than four cups per day.

We couldn’t find any studies that looked into how lemon water influences constipation, but there is limited evidence that lemon juice might help break down food in the stomach by stimulating stomach acid secretion. In a study published in 2022, researchers found lemon juice sped up the rate at which the stomach emptied. But this study was small, Ho said, so the results should be taken with a grain of salt.

Some influencers claim the citric acid in a lemon helps with digestion. That was plausible for some older adults, Ho said. As people age, it’s common to start producing less stomach acid, causing heartburn and acid reflux, and can make it more difficult to absorb nutrients from food. But there wasn’t much evidence the small amount of citric acid from a lemon could help, Ho said.

Lemon juice may help slow stomach emptying slightly, but its impact on digestion is minimal. Photo / 123rf

Immunity

There is a kernel of truth to the idea that hot lemon water can benefit the immune system. Lemons were loaded with vitamin C, Ho said. If you squeeze half a large lemon into your cup, as many recipes suggest, that provides about a quarter of the recommended daily amount.

Vitamin C is essential for immune function and healing and it acts as a powerful antioxidant that can thwart DNA damage.

But there isn’t much evidence you’ll boost your immune system by consuming more vitamin C – whether through supplements or hot lemon water. In a review of more than 60 clinical trials, researchers concluded people who took high-dose vitamin C supplements – at least 200mg a day – didn’t have fewer, shorter or less-severe colds.

While true vitamin C deficiencies could come with health concerns, Ho said, they were rare. According to a study published in 2023, researchers found only about 7% of adults aged 20 and older in the United States were deficient.

“You’re not going to supercharge your immune system” by drinking hot lemon water, Salge Blake said.

Drinking lemon water in place of sugary drinks can support weight management – but so can plain water. Photo / 123rf

Weight loss

If you’re drinking hot lemon water in place of a higher-calorie beverage such as a sugary coffee drink, for example, it might help you lose weight, Simon said. However, there’s no solid evidence hot lemon water has any measurable effect on weight or metabolism, she said.

Some research suggested eating lemons and other citrus fruits could help stabilise blood sugar, Ho said. Long-term studies had found associations between citrus consumption and reduced risks for type 2 diabetes. But that evidence was still weak, Ho said.

The bottom line

Hot lemon water is a hydrating drink and a good replacement for sugary options, Salge Blake says – but it’s not the cure-all that influencers promise.

“There’s nothing wrong with it,” she said, “but there isn’t really anything miraculous about it either.”

This article originally appeared in the New York Times.

Written by: Isobel Whitcomb

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