top of page


The benefits of lemon water

We all know that we must drink at least eight glasses of water a day. And while this is a good guideline for most us, the exact quantity might vary depending on body size, physical activity, and other factors. Sixty percent of the body is water and water is part of many, if not all, internal processes. It assists proper organ function, helps flush out waste and toxins, our body also uses it as a joint lubricant. Studies have shown that people who drink more water have higher energy levels and greater focus.

The American Cancer Society recommends hot lemon water for alleviating constipation and clearing the bowels.

The list of lemon water benefits is impressive. Even for people who are generally not big on drinking water, having a glass of warm water with lemon first thing in the morning and last thing before going to bed will bring amazing health benefits.

Lemons are loaded with nutrient beneficial to our health, and particularly, they’re a great vitamin C source. They also provide potassium, magnesium and copper.


1.Lemons contain many Nutrients and Phytonutrients

Phytonutrients are the organic compounds responsible for the health benefits offered by plants. The phytonutrients in lemons, specifically, have antioxidant and antibiotic properties. Lemons also contain limonin, a compound found in citrus fruits with possible anti-viral and anti-obesity effects.


Value Per 100g 1 Lemon Yield 48G 1 Wedge Yields 5.9g

Water 92.23g 44.31g 5.45g

Energy 22kcal 11kcal 1kcal

Protein 0.35g 0.17g 0.02g

Total fat 0.24g 0.12g 0.01g

Carbohydrate 6.90g 3.31g 0.41g

Fibre 0.03g 0.1g 0g

Sugars 2.52g 1.21g 0.15g


Calcium, Ca 6mg 3mg 0mg

Magnesium, Mg 6mg 3mg 0mg

Phosphorus, P 8mg 4mg 0mg

Potassium, K 103mg 49mg 6mg


Vitamin C 38.7mg 18.6mg 2.3mg

Folate, DFE 20µg 10µg 1µg

Vitamin A, IU 6IU 3IU 0IU

Vitamin E 0.15mg 0.07mg 0.01mg

2. Lemons promote digestion

Due to the atomic structure of lemon juice it is similar to the digestive juices found in the stomach. It tricks the liver into producing bile, which helps keep food moving through the body and gastrointestinal tract smoothly. This is highly beneficial to those who often suffer from indigestion, bloating, and heartburn, all of which can be painful and inconvenient. Citrus fruits such as lemons and oranges contain a dietary fibre called pectin, and citric acid both of which supports digestion. Pectin slows down the speed at which food leaves the stomach and improves the way it’s broken down. This might help reduce the amount of food consumed and supports weight loss efforts Lemon water also helps relieve indigestion or ease an upset stomach. The acids found in lemon juice encourages the body to absorb nutrients slower. This delayed absorption keeps insulin levels steady and we get more nutrients out of the foods we consume. Better nutrient absorption prevents bloating. Lemon water benefits the enzyme functions in the body, stimulating the liver and flushing out toxins. As it’s a mild diuretic, we might need the bathroom more often, helping the urinary tract get rid of any unwanted elements, helping detox of body and skin.

3. Boost the immune system

As our body cannot biosynthesise vitamin C on its own, it’s important to get enough of it from our diet. Immune cells need vitamin C, many medical experts recommend vitamin C to boost the immune system. Due to its potent antioxidant properties, it protects cells from oxidative damage, neutralizes free radicals, increases energy, and defends against certain environmental toxins. It stimulates white blood cell production, vital for our immune system’s function. Additionally, getting enough vitamin C assists the immune system in fighting viruses such as the influenza virus.

4.Provide high energy and improve mood

Instead of your morning coffee try having lemon water, it can boost energy levels without the caffeine crash. The body gets energy from the atoms and molecules in foods. When negatively-charged ions, like those found in lemons, enter the digestive tract, they increase our energy levels. Additionally, just the scent of a lemon has been found to reduce stress levels and improve mood.

5. Support Kidney and Liver Function

As lemon contains polyphenols, plant compounds that promote liver enzyme activity and regulate metabolism. Some studies have found that the citric acid in lemon juice can help discourage kidney stones formation.

6. Rejuvenates the skin and heals the body

As vitamin C is a potent antioxidant it assists in the repair of free radical damage and promotes the production of collagen, essential in smoothing out lines in the face and keeping the skin looking fresh, thus protecting from premature aging.

7. Fresher Breath

Many people battle with halitosis (bad breath), which can be incredibly embarrassing. Lemon juice is one of Mother Nature’s most effective disinfectants.

8. Balances pH Levels in the Body

While it seems counter-intuitive, drinking fresh lemon juice is actually good for maintaining a balanced pH level in the body. Most people assume that lemons are highly acidic, as they are sour but they have incredibly alkalizing properties when ingested.

9. Cleanses and revitalizes the urinary tract

Since lemon juice is a natural mild diuretic, making a daily habit of drinking it ensures a cleaner (and more functional) urinary tract. This also creates a cumulative detoxing effects since the body disposes waste materials through urine. Flushing out liquid waste at a much faster rate reduces the risk of accumulating bacteria in the body, thus preventing a number of diseases such as urinary tract infection and many others.

Vitamin C happens is essential for cell regeneration. A healthy supply of vitamin C ensures stronger bones and teeth, better eyesight, and healthier joints. The body heals itself on a daily basis (during REM sleep), but it can always use the extra boost, especially for people advancing in years.

11. Curbs appetite

Not many people are aware that lemon juice works well in terms of curbing a person’s appetite, thereby allowing him/her to effectively lose weight. In fact, most at-home detox diets involve the use of freshly squeezed lemon juice, which is not only good for getting rid of toxins but also for reducing appetite for solid foods. The lemon juice allows you to feel full and satisfied for longer periods, which eliminates snacking in-between meals.

12. Improved overall health and wellbeing

Lemon juice simply brings countless health benefits, such as lowered cholesterol levels, normalized blood pressure, reduced blood sugar level, and improved blood flow. Additionally, it helps avoid depression and anxiety so your mental health can benefit from the daily lemon water routine as well.

How to best choose your lemons

When buying lemons, choose the ones that are fully ripe and yellow in colour, if possible, buy organic. If the fruit is still green, it isn’t fully ripe. Thinner-skinned lemons are juicier. Keep away from lemons that look dull, wrinkled or excessively hard.

When preparing lemon water, it’s best to add the lemon juice to room temperature or warm water (but not hot as we don’t want to lose some of the nutrients, and not cold as drinking cold water can be a shock to the system) — start with the juice of half a lemon.

You will get the benefits of lemon water whenever you drink it, but sipping on it in the morning will kick-start your day (don’t forget to brush your teeth after or at least thoroughly rinse with plain water or water with a little baking soda to neutralize the acid as it can be harsh on our tooth enamel) Try a glass first thing in the morning, about a half hour before breakfast; the lemon juice will promote the absorption of nutrient from your meal.

It is amazing how a glass of water with lemon juice every morning and every evening can change people’s lives, just by making it a daily habit.

Should you wish to learn more about these or other health promoting techniques we invite you to book a Health Consultation with The Health Coach academy or join our Health Coaching Program.


Results may individually vary. Information and statements made in articles of The Health Coach academy Blog are for education purposes only and are not intended to replace the advice of your doctor. The Health Coach academy does not provide medical advice, prescribe medication and treatment plans, or diagnose illness. The views and nutritional advice expressed by The Health Coach academy are not intended to be a substitute for conventional medical service. Should you have a medical condition or health concern, consult your physician.

Featured Posts
Follow Me
  • Grey Facebook Icon
  • Grey Twitter Icon
  • Grey Instagram Icon
  • Grey Pinterest Icon
The Health Coach Logo
bottom of page