What are the benefits of lemon water?

Lemons are a great source of vitamin C, which famously supports normal immune function.¹ But it’s got plenty of other benefits – vitamin C contributes to the reduction of tiredness and fatigue and plays a role in keeping skin healthy (thanks to its collagen-supporting action).^2,3 Drinking water is also important for both energy levels and hydrated, bright skin – so if lemon water helps you drink more, that may be part of the appeal. But how much difference could it actually make? According to Molly, “research shows vitamin C intake supports collagen formation and skin health, although lemon water alone is unlikely to have a major effect unless it contributes meaningfully to overall vitamin C intake.” ^4,5

No drink can make you lose weight. However, staying hydrated may help with satiety (feeling full) – as it can be easy to mistake thirst for hunger – and therefore reduce your chances of consuming excess calories. However, you shouldn’t rely on drinking water for weight management alone – it's best combined with regular activity and a varied, balanced diet. “There’s currently no direct evidence that lemon water causes weight loss. Its main benefit is that it’s a low-calorie drink that can replace sugary beverages, which may help reduce overall energy intake as part of a balanced diet,” says Molly.^6,7

Lemons are high in vitamin C, which helps the body absorb iron more effectively.⁸ So sipping on lemon water while you eat iron-rich foods can help with your iron absorption. However, any food or drink rich in vitamin C can help you do this, so you’re not limited to lemon water. If you’re looking for something to drink purely to aid your iron intake, drinks like orange juice will likely contain more vitamin C than a squeeze of lemon.

Some people swear by this, but the science isn’t there to support it. “Some research suggests lemon juice could support the breakdown of food. However, evidence is limited and the digestive effects appear modest,” Molly explains.⁹ If you’ve heard about lemon water for ‘detoxing’, remember that the body generally doesn’t need any extra detoxing, as the liver and kidneys do a great job of this on their own in most people.

In general, drinking water is a good way to help prevent bad breath as you're more likely to build up bad odours if your mouth is dry.¹⁰ A squeeze of sour lemon may help trigger saliva production, as well as adding a citrusy scent for anyone who gets too close... That said, lemon water won’t manage bad breath completely and you should maintain your normal oral health (brushing your teeth, gums and tongue for two minutes twice a day).

According to the NHS, drinking plenty of water is the best way to help prevent kidney stones.¹¹ They also recommend adding lemon juice to water as an additional tip to help prevent certain types of kidney stones from returning.¹¹ This is because lemons contain citric acid, which helps bind to the calcium in urine and prevent crystal formation.¹² The strongest evidence for this is for people with low citrate in their urine or a history of calcium-based stones.¹³ The effect will also depend on regular intake.

However, it doesn’t mean that lemon water’s a miracle cure – the most important factor is staying hydrated, a small squeeze here and there may not be enough to make a difference. You should still see a doctor if you think you might have kidney stones as they can be dangerous if left untreated.¹⁴

As with most of our habits, the benefits tend to come from the bigger picture, not one single ingredient. If you’re still finding it hard to stay hydrated, learn these quick tips to drink more water or shop our favourite bedtime teas...