Key takeaways
- Lemon water is very low in calories, at about five calories per glass, and swapping it for soda or orange juice can cut over 100 calories daily.
- Because it is mostly water, lemon water supports hydration and may help with weight management by boosting metabolism and increasing feelings of fullness before meals.
- Lemon water is not necessarily better than regular water for fat loss, but it is easy to customize and can be a tasty low-calorie beverage replacement.
Lemon water is a drink that combines water with fresh lemon juice. You can enjoy it either hot or cold.
People often claim this type of water has various health benefits, including improving digestion, enhancing focus, and increasing energy levels. It’s also said to help promote weight loss and is a popular part of many diets.
This article explains five ways lemon water may help you manage your weight, whether it’s better than regular water, and how to make lemon water.
Lemon water is generally a very low calorie beverage. Assuming you squeeze the juice from half a lemon into water, each glass of lemon water will contain around
For this reason, swapping out higher-calorie beverages like orange juice and soda for lemon water can be an excellent way to reduce calories and support weight loss.
For example, one cup of orange juice (around 248 ml) contains
Lemon water is not calorie-free. However, replacing even just one of these beverages per day with a glass of lemon water could reduce daily calorie intake by over 100 calories.
According to a 2022 review, replacing sugar-sweetened drinks with low or no-calorie sweetened drinks could lead to reductions in body weight and improvements in cardiometabolic risk factors.
From carrying nutrients to cells to transporting waste out of the body, drinking enough water to stay hydrated is a critical component of health.
Maintaining adequate hydration is essential for various functions, including regulating body temperature and supporting kidney and gastrointestinal function. Some evidence also suggests that staying hydrated can aid in weight loss.
A 2021 study associates drinking more water with higher reductions in waist circumference. The authors suggest these benefits may be greatest in people who replace high calorie beverages with water.
Since lemon water is primarily water, it can help maintain adequate hydration.
Studies show that drinking enough water can potentially help increase your metabolism.
Drinking water
An older
Some research also suggests that not drinking enough water may lead to metabolic dysfunction.
Research on lemon water specifically is limited. However, because water is the main ingredient, it likely carries the same metabolism-boosting benefits as regular water.
People may recommend drinking water as a fundamental part of any weight loss regimen, as it can promote satiety and fullness without adding calories.
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The researchers found that drinking 500 ml of water before meals reduced feelings of hunger and meal energy intake. They go on to conclude that water may benefit weight management regardless of when someone drinks it.
Because lemon water is low in calories and can promote fullness in the same way as regular water, it may be an effective way to help reduce calorie intake.
Due to its potential beneficial effects on metabolism, satiety, and hydration, some evidence suggests that water (including lemon water) could enhance weight loss.
In a
The study authors also highlight older research that suggests drinking more water may increase weight loss in people following low calorie diets.
Though these studies focus specifically on regular water, the same results may also apply to lemon water.
Lemon water comes with a lot of potential benefits, from promoting hydration to increasing satiety. However, it’s important to note that these benefits all come from its main ingredient — water.
Lemon water does contain some additional nutrients from the lemon juice, such as vitamin C and antioxidants, but these are unlikely to have any effect on your weight.
Additionally, the alkalizing effect of lemon juice has no clear effects on weight.
All that being said, lemon water may have some benefits for preventing kidney stones, due to the acids it contains.
More research is necessary to understand whether lemon juice may offer any benefits for weight management, and the best way to consume it for this purpose.
Lemon water is a highly customizable beverage. You can tailor it based on personal preference.
Recipes usually suggest mixing the juice from at least half a lemon with a glass of water. To add more flavor, you can try adding other ingredients, too.
A few fresh mint leaves or a sprinkle of turmeric are delicious ways to spice up a glass of lemon water.
You can drink it hot, like tea, or with a few ice cubes for a cool and invigorating drink. Despite claims that lemon water has greater benefits at certain temperatures, there is little evidence to support this.
Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, it’s not necessarily better than regular water when it comes to losing fat.
That being said, it’s tasty, easy to make, and can be a low calorie replacement for higher-calorie beverages.
In this way, it could potentially help promote weight loss and improve health.