Top 5 health benefits of lemon water

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Headlines have linked drinking lemon water to many supposed health benefits, including weight loss, improved digestion, ‘alkalising’ effects on the body, improved skin and detoxification. The research – especially human studies – to support these health claims is minimal, but we can draw from studies that have looked at the benefits of these two ingredients in isolation.

Lemon water health benefits may include:

1. Helping with hydration, especially in those who find it difficult to drink enough water

2. Providing some vitamin C

3. Helping the body produce collagen, which supports healthy skin

4. Aiding digestion – drinking a glass of lemon water first thing in the morning could support this

5. Helping to prevent kidney stones, thanks to the citric acid in lemon juice

Discover our full range of health benefit guides or check out some of our best lemon recipes.

What is lemon water?

Lemon water is the juice of a lemon combined with water, which can be drunk hot or cold. You can also add lemon zest, honey, mint or spices like turmeric or cayenne pepper to switch up the flavour, if you like.

Top 5 health benefits of lemon water

1. A source of hydration

Water is a critical nutrient, and without it we can survive for only a few days. In fact, it makes up 75 per cent of the body weight of an infant and 55 per cent of that of an adult. If you are someone who finds it difficult to drink plain water, adding lemon to hot or cold water can make it more palatable.

Dehydration is common and can present with headaches, dizziness and tiredness – it’s especially important to make sure you consume enough fluid while exercising or in hot weather. The NHS advises drinking six to eight glasses of fluid, ideally water, a day.

2. Source of vitamin C

For centuries, lemons were highly regarded for treating scurvy, a now rare condition that can develop through a lack of vitamin C (ascorbic acid). Vitamin C is often claimed to support the immune system; however, studies remain inconclusive. One study found that although vitamin C did not prevent otherwise healthy people from catching the common cold, it may help shorten the duration of symptoms and could halve the risk of catching the common cold in people exposed to short periods of extreme physical stress (for example, marathon runners).

3. May support skin health

Some evidence has linked vitamin C (or ascorbic acid) and flavonoids – protective compounds found in citrus fruit – to improvements in skin condition. Vitamin C is known to help the body produce collagen, which contributes to the integrity of the skin.

Interestingly, a study in 2016 indicated that a citrus-based juice drink may help prevent the damaging effects that lead to premature skin ageing in mice.

4. May aid digestion

Some people find that drinking a glass of lemon water, particularly first thing in the morning, aids digestive regularity. Although this is mainly subjective and reports are anecdotal, studies on mice do show some promise. A 2019 study suggested that life-long consumption of a drink rich in lemon polyphenols appeared to delay the age-related changes seen in the gut, including changes in the balance of beneficial gut bacteria.

5. May help prevent kidney stones

The citric acid present in lemon juice may help prevent kidney stones caused by a build-up of calcium oxalate, and the extra fluid from the water may help maintain hydration and flush out potential stones.

How to make lemon water

Lemon water is the juice and/or slices of lemon in water. You can enjoy lemon water warm or cold. To elevate the flavour, try adding other ingredients, such as orange slices or mint leaves.

You can juice lemons and chill for use later, or pour into ice cube trays for freezing.

Top tip: roll your lemon on a work surface before juicing to release more juice. Also, keep in mind that unwaxed lemons are best if you want to add lemon slices to water. If only waxed lemons are available, gently scrub the peel before use.

Is lemon water safe for everyone?

Though it's generally safe for most people, there are a couple of considerations to keep in mind if you choose to drink lemon water. There is a risk of possible erosion to tooth enamel, and for those who experience heartburn, you may find your symptoms are aggravated by drinking lemon water. However, the effect of this is variable, with some heartburn sufferers experiencing relief after consuming lemon water.

Nutritional benefits of lemon water

A glass (150ml) of lemon water made with the juice of one lemon provides approximately:

• 4Kcal / 16KJ
• 0.1g protein
• 0.8g carbohydrate
• 65mg potassium
• 18mg vitamin C

Overall, is lemon water good for you?

Lemon water is a healthy choice if you struggle to stay hydrated. Water is vital for our survival, so it's important to make sure you're getting enough. Adding lemon means you'll also benefit from vitamin C, which helps the body fight off colds and supports healthy skin, as well as preventing kidney stones. What's more, sipping on lemon water first thing in the morning may aid digestion and improve gut health over time.

More healthy guides:

Health benefits of green tea
Health benefits of coconut milk
Health benefits of bananas
Health benefits of ginger
Health benefits of nuts
All our health benefits guides
Our health & nutrition hub
More tips for eating a healthy diet

This article was refreshed 15 July 2026.

Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.

Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

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