Water with lemon

Introduction

We often ponder over mysterious and incomprehensible recipes for preparing magical water. This time, our attention is drawn to lemon water.

Upon this query, Google yields numerous pages referencing women's magazines, alternative medicine centers, and more. Traditionally, there's a notable absence of any reference to traditional evidence-based medicine in the top fifty responses. We will try to get to the bottom of the truth, but first, let's look at what all these sites say about this magical water.

Is lemon water beneficial?

To understand the benefits of lemon water, let's begin with the chemical properties of the so-called lemon water. The most popular method of preparing this concoction involves steeping sliced lemon in two liters of water or squeezing juice, but there are many variations.

Depending on its size, one lemon contains 6-10 grams of citric acid. For calculations, let's use the average value - 8 grams. If this amount of citric acid is added to distilled water, the pH will be approximately 2.3, while in tap water, the pH will be higher, around 4. This hydrogen ion level defines an acidic environment.

The quality standards for drinking water prescribe a pH level within 6.5 - 8.5. For some medicinal waters, this figure is 4.5. It's important to note that medicinal waters are consumed under a doctor's recommendation for a specific, usually short period. If you're still drawn to mineral water with lemon, ensure you're in perfect health or consult a doctor before consuming it.

According to proponents of the lemon theory, water is capable of creating the right alkaline balance in the body. Fortunately, the human body is a fairly stable system, and disturbing its function is quite difficult, including through the consumption of lemon juice. The idea of acidifying gastric juice itself is flawed because water initially moves through the esophagus with a weakly alkaline pH and only then enters the stomach, where the low concentration of acid cannot create any changes.

Should You Drink Hot Lemon Water Before Bed?

Hot lemon water at night is a popular wellness trend, but does it live up to the hype?

Water itself is one of the easiest ways to improve daily hydration, and adding a little lemon can make it more enjoyable. Lemon-infused water, particularly warm or hot lemon water, has gained popularity as an evening drink. Unlike more drastic health routines, it’s an approachable and affordable habit that anyone can try.

While adding hot lemon water before bed might sound like a minor change, it could have real benefits for hydration, digestion, and relaxation. However, everyone’s body reacts differently, so it’s important to find what works best for you. And if lemon’s acidity is a concern, consider enjoying it with a straw to protect your teeth or following it with a glass of plain water.

For those asking, “Can I drink lemon water at night?” or “What are the benefits of hot lemon water before bed?” the answer is—it depends on your personal needs and preferences. Give it a try and see how it works for you.

Possible Downsides of Drinking Hot Lemon Water Before Bed

Firstly, the acidity in lemons is no joke. Studies from 2020 highlight how acidic lemons are, containing multiple types of acids that can be quite harsh. This means your teeth, stomach, and bladder could all feel the effects. The acidity in lemon can weaken tooth enamel, making your teeth more vulnerable. If you choose to drink lemon water before bed, it’s wise to rinse your mouth with plain water afterward to protect your enamel. Brushing right after lemon water may not be ideal either—minty toothpaste and lemon don’t make a great combo!

Additionally, the high acidity can aggravate heartburn or indigestion, especially if you’re prone to these issues. Lying down shortly after drinking something acidic can increase the likelihood of acid reflux, so for those who struggle with digestive discomfort, it may be best to enjoy your lemon water in the morning instead of at night.

And then there’s the issue of nighttime bathroom trips. Drinking any liquid before bed can lead to more frequent urination, potentially disturbing your sleep. Although lemon itself isn’t a proven diuretic, it’s still adding liquid to your system. If you dislike waking up to use the bathroom, this might be a reason to avoid lemon water at night.

So, if you’re concerned about your teeth, sensitive to heartburn, or simply want uninterrupted sleep, hot lemon water before bed might not be the best choice. Instead, consider shifting this habit to an earlier part of your day.

When Is the Best Time to Drink Lemon Water?

Though lemons might add a refreshing twist, the real magic here is in the water itself. Increasing your water intake can have numerous benefits for your body, but does the timing of when you drink it actually matter?

According to a 2019 review, there isn’t much scientific evidence to support a “perfect time” for drinking water. However, there are popular recommendations for when it might be beneficial to hydrate, such as:

• 30 minutes before a meal, during a meal, and 30 minutes after finishing
• Right after waking up in the morning
• Before, during, and after a workout
• Before a bath
• Just before bed

It’s believed that drinking water at these times could help with digestion, control appetite, boost energy levels, and even support heart health. But, realistically, there’s no solid science that any specific schedule is superior. What truly matters is staying hydrated whenever possible. And if frequent nighttime bathroom trips disrupt your sleep, it might be wise to limit water intake right before bed.

How Much Lemon Water Should You Be Drinking?

Hydration is key, regardless of how much lemon you add to your water. The 2020–2025 Dietary Guidelines suggest that while there’s no strict rule for daily water intake (as needs vary by environment and lifestyle), plain water is preferable over flavored options. So, while lemon water at night might be a soothing way to stay hydrated, it’s good to also drink plain water throughout the day.

Consistently staying hydrated could improve skin health, support weight management, and strengthen the immune system.

The Lemon Water Rundown

Hot lemon water brings a boost of vitamin C and may provide some benefits if consumed before bed. While it might not be a miracle drink for weight loss or life transformation, it’s a flavorful way to stay hydrated. Just remember, if you have sensitive teeth, experience heartburn, or prefer uninterrupted sleep, sipping lemon water at night might not be for you. But for those looking to stay hydrated and get an extra dose of vitamin C, lemon water is certainly a zesty option.

Are There Any Side Effects?

‍Drinking lemon water can have a few side effects, especially for some individuals. Due to its high acidity, lemon water may contribute to tooth sensitivity over time by gradually wearing down tooth enamel. Using a straw and rinsing with plain water after drinking can help minimize this effect. Lemon’s acidity may also aggravate acid reflux or heartburn, particularly when consumed on an empty stomach or before bed, so people prone to these conditions might find it more comfortable to drink lemon water at other times.

Who Should Avoid It?

‍Nighttime consumption can also lead to increased urination, disrupting sleep even though lemon itself isn’t a direct diuretic. Additionally, if the lemon concentration is high, it may cause mild stomach discomfort, especially in individuals with sensitive stomachs, ulcers, or IBS. Those with these conditions, as well as anyone with weakened enamel or frequent acid reflux, may want to avoid or limit lemon water to prevent possible irritation.

Myth 1: Lemon Water is a Good Source of Vitamins and Minerals

Above, we discussed the main component of lemon, citric acid. Now let's look at the mineral and vitamin composition of such water.
Lemons do contain a lot of vitamin C, and vitamin P in the peel. The fruit also contains about 3.5% sugar, vitamins B1, B2, A, and various flavonoids.
To get your daily dose of vitamin C, you need to eat 2 whole lemons a day. It's worth noting that the nutrients are listed for lemons with peel. So, if you get only juice, and even from a lemon slice, the amount of nutrients will tend to zero.
Another popular myth is that hot water with lemon is rich in fiber and aids digestion.
Fiber is indeed present in lemons, as well as in other vegetables and fruits, but mainly in the fruit itself. When you juice or infuse water with lemon, you don't get the fiber.

Myth 2: Lemons Improve Metabolism

"Hot lemon water for overnight weight loss" is one of the most popular myths. Apparently, it is based on a number of publications, one of which studied the effect of polyphenols obtained from lemon zest on obesity in mice with a high-calorie diet. Indeed, mice that consumed these substances were less prone to obesity than their "lemon-less" neighbors.

But it's important to note that the extract represented 0.5% of the mice's daily diet, and the polyphenols themselves are less than 0.1% of the entire peel. To achieve the effect observed in mice, you would have to eat at least half a kilogram of lemons with the peel.

Myth 3: Lemons for Weight Loss

As for lemon water for weight loss, its positive effect lies only in the fact that if the stomach is filled with liquid, a person is unlikely to feel hungry for a short time.

Myth 4: Lemon Water Helps Prevent and Treat Cancer

We haven't found any studies related to lemons and cancer, so it's highly likely that oncological diseases and lemon water are not connected.

Myth 5: Lemon Water Lowers Blood Pressure

Clinical studies in which a group of patients consumed lemon juice did not show a correlation between drinking lemon water and blood pressure levels. It is quite possible that some effect is related to the mild diuretic effect of lemon juice.

It's worth noting that this issue is relevant not only for the Russian-speaking segment of Internet users.

Myth 6: Antioxidant Properties

The main antioxidants in the human body are the liver and kidneys. Lemon water is only loosely related to their function.

Truth: Lemon Juice and Lemon Water Can Be Used in the Treatment of Kidney Stones

Clinical studies show that lemon juice provides results similar to sodium citrate, which is commonly used to dissolve calcium deposits in the kidneys.

But even in such cases, it's not lemon-infused water that is used, but rather lemon juice in amounts exceeding 80 ml.

Harm of Lemon Water

To prevent damage to tooth enamel, it is recommended to drink lemon water through a straw. In a study comparing the effects of lemon juice with other beverages on tooth enamel, it was proven that they have practically the same impact on teeth. Initially, the gloss decreases, and the color of the tooth surface changes; in more severe cases, thorough erosions are observed.

Frequent heartburn, gastritis, and stomach ulcers are also contraindications for drinking lemon water, as they can provoke increased acidity and consequently worsen symptoms.

Since lemon is a strong allergen, frequent consumption may trigger allergic reactions, most commonly observed in the form of skin symptoms. It can also exacerbate chronic skin conditions.

Such water should also not be consumed during inflammatory processes in the genitourinary system, especially in the bladder.

In summary of the above, we can conclude that the extraordinary benefit of lemon water is another myth. It can be consumed, but it does not possess miraculous properties.

Lemon Water Nutrition: What’s in It?

Lemon water is low in calories but packed with essential nutrients and vitamins. Here’s what a typical glass of lemon water might offer:

1. Vitamin C: Lemons are rich in vitamin C, an antioxidant that supports immune health, skin vitality, and wound healing. Just one lemon can provide about 30–40% of the recommended daily intake.
2. Potassium: Although modest, the potassium in lemon water aids in heart health, nerve function, and muscle contraction.
3. Small Amounts of B Vitamins: Lemons contain small amounts of B vitamins, such as B6 and folate, which contribute to energy production, brain health, and red blood cell formation.
4. Antioxidants: Compounds like flavonoids in lemon water may reduce oxidative stress, potentially supporting cell health and reducing inflammation.
5. Hydration Support: Lemon water adds flavor, making it easier for some to stay hydrated, while the acidic component of lemon may aid in gentle digestion support.

Typically, lemon water remains a low-calorie option with beneficial micronutrients and antioxidants that complement a balanced diet.

How to Make Lemon Water?

Let's look at how to drink lemon water and what you need for it.

Ingredients:

• Lemon
• 500 ml of water
• Ice (if desired)
• Honey or sugar (to taste)

Recipe:

1. Slice the lemon into thin slices or wedges.
2. Bring the water to a boil and pour it into a large bowl.
3. Add the sliced lemon to the water.
4. Let the drink infuse for 5-7 minutes to allow the lemon aroma and flavor to permeate the water.
5. Optionally, add a few ice cubes to cool the drink.
6. You can add honey or sugar to taste if you prefer a sweeter taste.
7. Stir the drink with a spoon to dissolve the honey or sugar.
8. Your refreshing lemon drink is ready to be enjoyed!

This drink not only refreshes but also infuses the water with a pleasant aroma. Enjoy the taste of this light beverage!

References:

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2. Dietary Guidelines for Americans 2020–2025. (2020). https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf‍
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