Drinking lemon water has become a popular wellness trend, but does it really live up to the hype? The simple mix of fresh lemon and a glass of water is often recommended for its refreshing natural flavor and health benefits.

From hydration and vitamin C to weight loss and detox, learn what’s fact, what’s fiction and how to make the most of this easy habit.

What Is Lemon Water?

Benefits of Lemon Water

Keeps you hydrated

“The primary benefit of lemon water is hydration,” says Andrea Marino-Hausherr, RD, LDN, a dietitian at Northwestern Medicine. “People tend to drink more water when it’s flavored. Adding a low-calorie citrus splash can make plain water more appealing, which helps you drink more water throughout the day.”

Staying hydrated is essential for every function of your body. If you struggle to meet your daily water goals, adding lemon to your water can be a simple, low-calorie solution.

Increases your vitamin C intake

Lemons are rich in vitamin C, an antioxidant that supports immunity, building collagen, wound healing, iron absorption and skin health. A typical serving of lemon water made with half a lemon contains 15 to 20 milligrams of vitamin C. That’s roughly 15% to 20% of your daily vitamin C needs. While this isn’t enough to replace other fruits and vegetables, it’s a helpful boost.

Helps with digestion

For some people, drinking lemon water early in the morning can help stimulate digestion. Staying hydrated can help stimulate the gut and prevent constipation by softening stool and promoting regular bowel movements, says Marino-Hausherr.

Helps prevent kidney stones

Lemons contain citric acid, which is converted to citrate in the body. Citrate gives lemons their sour taste. Studies show that increasing urinary citrate through citrus intake can help prevent kidney stones by binding with calcium, and reducing or blocking smaller stones before they form.

Improves iron absorption

Drinking lemon water with iron-rich foods like spinach can improve iron absorption, supporting energy and immunity. This is especially helpful if you follow a plant-based diet that can make iron absorption more challenging.

Tips for Maximum Benefits

• Use fresh lemon, not bottled lemon juice, which may contain preservatives.
• Add juice from half a lemon to 8 to 12 ounces of warm water. To help extract vitamin C from the lemon, it’s recommended you use room temperature or warm water instead of cold water. The warm water can also be soothing, especially during cold and flu season.
• To prevent kidney stones, the National Kidney Foundation recommends drinking 4 ounces of lemon water per day. That’s usually enough to increase urine citrate and pH to prevent kidney stones from forming.

Common Myths vs. Facts About Lemon Water

Myth: Lemon water detoxifies your body.
Fact: “The body detoxifies itself through the liver, kidneys, skin and gastrointestinal tract,” says Marino-Hausherr. “Lemon water supports hydration, which helps these organs work more efficiently. However, it’s not a ‘master cleanse’ or ‘magical drink.’”

Myth: Lemon water alkalizes your body.
Fact: It may make your urine more alkaline, but that’s not the same as altering your overall body pH.

Myth: Lemon water boosts metabolism and guarantees you will lose weight.
Fact: While lemon water is low in calories and can replace sugary drinks, it doesn’t burn fat. However, it can support weight management.  

“Lemon water can help replace high-calorie beverages, which can reduce overall calorie intake and assistin weight loss over time,” says Marino-Hausherr. “But citrus drinks do not meaningfully raise metabolism. Staying hydrated can slightly improve energy expenditure, but the lemon itself does not speed metabolism.”

Are There Downsides to Drinking Lemon Water?

There are a few things to be aware of before adding lemon to your next cup of water.

Teeth enamel erosion from citric acid

“Lemon water is acidic. Frequent contact with teeth can weaken tooth enamel over time,” says Marino-Hausherr. “Drinking through a straw, avoiding brushing your teeth immediately after drinking and rinsing with plain water may help with teeth sensitivity.”

Stomach sensitivity

“For some individuals, lemon and other citrus fruits can irritate acid reflux. For others, it may not bother them at all. It’s highly individualized,” says Marino-Hausherr. “People with a sensitive stomach, a history of gastritis or stomach ulcers may find the acidity in lemon water too irritating. If you notice discomfort or increased heartburn, reduce the amount of lemon or switch to plain water.”

Medication interactions

Citric acid from citrus fruits may affect certain medications, such as those that treat diabetes, blood pressure and heart conditions. If you take medication, check with your doctor before making lemon water part of your daily routine.

How Often Should You Drink Lemon Water?

“It’s generally safe to drink lemon water daily for most people. Although there’s no standard frequency for drinking it, you can have lemon water once a day or throughout the day as part of your normal fluid intake. The deciding factor is how well you tolerate it since it may not be ideal for people prone to tooth sensitivity or acid reflux,” says Marino-Hausherr.

To begin adding lemon water to your routine, simply squeeze fresh lemon into a cup of warm water and sip. You can start with one glass of water in the morning and add additional glasses throughout the day.