It’s no surprise that a morning cup of lemon water has become a popular alternative to coffee and a staple in the wellness community. Lemons are packed with proven nutritional benefits, including high levels of vitamin C, antioxidants, and natural acids that support the body and strengthen the immune system.
Advocates also claim that lemon water detoxifies, hydrates, and aids digestion. Some even say it boosts metabolism and provides lasting energy. But does lemon water really deliver on all these promises? Can you drink too much? And what actually happens in your body when you drink it daily?
The truth about lemon water
Research shows that many of the claims about lemon water hold some truth. Lemon juice stimulates bile production, which kick-starts digestion and helps process fats. Plus, the antioxidants and plant compounds in lemons support the natural cleansing functions of the liver and kidneys. (More on that later.)
However, there’s one issue with adding lemon to hot water: lemons lose most of their vitamin C when heated above 140 degrees Fahrenheit. So if you’re drinking lemon water in the morning, avoid using boiling water. Let it cool first, and aim for a warm or lukewarm temperature.
Another consideration is the natural acidity of lemons, which can damage tooth enamel and irritate the stomach—especially for those prone to heartburn or acid reflux.
The benefits of lemons
Like all citrus fruits, lemons are antioxidant powerhouses. Numerous studies confirm that they’re rich in plant compounds that protect cells from oxidative stress linked to heart disease, chronic kidney failure, certain cancers, and COPD.
Daily lemon consumption can also improve nutrient absorption. Citric acid binds to plant-based iron, making it more available to the body. A squeeze of lemon on a salad or avocado toast can significantly increase iron absorption—an often overlooked benefit, especially for vegetarians.
Lemons also have a well-known antibacterial effect. Lemon juice can inhibit mouth bacteria, freshen breath, and neutralize odors, all while being gentle enough to preserve oral flora when diluted and consumed in moderation.
Lemons are good for your kidneys, too. Studies show they can help prevent kidney stones, which form when minerals clump together. Citric acid in lemons binds to excess calcium in urine, preventing it from forming solid deposits. It also stops tiny calcium oxalate crystals from clumping into larger, painful stones.
The beauty of lemons
Just as your body benefits from lemons, so does your skin. Vitamin C is essential for collagen production—the protein that keeps skin firm, smooth, and elastic. Without vitamin C, your body can’t produce stable collagen.
Vitamin C also strengthens blood vessels and supports microcirculation, both of which contribute to a healthy glow. Additionally, it protects skin cells from free radicals caused by stress, UV rays, or environmental toxins.
The scent of a freshly cut lemon can even brighten your mood—which, let’s be honest, helps you look your best. Research shows that lemon essential oil can reduce anxiety: one study found that inhaling lemon scent lifted mood and increased nervous system activity, signaling a state of calm alertness.
Don’t skip the peel
Perhaps the most underrated part of the lemon is the peel and the white layer beneath it, known as the mesocarp, albedo, or pith. Often discarded for its bitterness, this part is also rich in nutrients.Lemons are rich in flavonoids, which are powerful anti-inflammatory antioxidants. The essential oils in lemon peel are also valuable, as they help support liver function, boost metabolism, and have mild antibacterial properties.
So, don’t throw away those peels—get creative with them! You can grate the zest over vegetables, pasta, or meat, or add thin strips to water for flavor.
Just remember to use organic lemons whenever possible, since conventionally grown ones are often coated with wax.
Can you have too many lemons?
Many people start their day with a cup of warm water and half a lemon. But how much lemon do you really need to get the health benefits?
On average, one lemon contains about 50 milligrams of vitamin C—roughly half the amount in a large orange. That alone covers nearly half of your daily vitamin C requirement. If you consume the juice of two lemons a day, whether in lemon water or salad dressing, you’ll get around 100 milligrams of vitamin C, which exceeds the daily recommendation.
Still, it’s wise not to overdo it. To protect your teeth and stomach, try not to have more than three lemons a day, and always dilute the juice with water. For extra caution, you can drink lemon water through a straw to help preserve your tooth enamel.
Fresh lemons are best
While bottled lemon juice might seem convenient, it’s not the same as fresh—especially from a nutritional standpoint. Pasteurization destroys heat-sensitive nutrients like vitamin C and breaks down enzymes.
To keep fresh lemons flavorful and nutrient-rich for longer, store them in the vegetable drawer of your refrigerator. You can also freeze them as slices or as juice in ice cube trays.
Have a beauty or wellness trend you’re curious about? Let us know! Email Vogue’s senior beauty and wellness editor at beauty@vogue.com.
Frequently Asked Questions
Of course Here is a list of helpful and clear FAQs about the daily benefits of drinking lemon water
Beginner Questions
1 What exactly is lemon water
Its simply a glass of water with freshly squeezed lemon juice added to it
2 Whats the biggest benefit of starting my day with lemon water
Its a great way to hydrate first thing in the morning and can help kickstart your digestion for the day
3 Will lemon water help me lose weight
While its not a magic solution it can support weight loss efforts by keeping you hydrated and providing a lowcalorie alternative to sugary drinks
4 Is it bad for my teeth
The acid in lemon can soften tooth enamel To protect your teeth its best to drink it through a straw and rinse your mouth with plain water afterward Avoid brushing your teeth for at least 30 minutes after drinking it
5 How much lemon should I use
Start with the juice of half a lemon in a large glass of water You can adjust to your taste
6 Should I use warm or cold water
This is personal preference Warm water can be soothing and may aid digestion while cold water is refreshing Both are beneficial
Advanced Practical Questions
7 Does it really alkalize the body
While lemon juice is acidic it has an alkalizing effect after its metabolized by your body However your body tightly regulates its own pH so the overall impact is considered mild
8 Can lemon water improve my skin
Yes The vitamin C in lemon is essential for producing collagen and the hydration from the water helps keep your skin plump and may reduce dryness leading to a healthier glow
9 Ive heard it helps with detoxing Is that true
It supports your bodys natural detoxification processes The water helps your kidneys flush out toxins and the lemon can support liver enzyme function but its not a detox in the dramatic sense often advertised
10 Can I just use bottled lemon juice instead of a fresh lemon
Fresh is always best for maximum vitamin content and flavor without any preservatives Bottled juice is a convenient backup but often lacks the same potency and can