I am consistently surprised to see one trend continue to rise to the top around the new year: lemon water. With many impressive claims, lemon water tends to resurface as a hot topic like clockwork. Although I enjoy the taste of lemon water, I must reveal that it is not the cure-all we wish it were. Then what is the secret behind its claim to improve our health? It is less about the lemon and more about your overall water consumption.
Claim 1: Lemon water cured my skin.
Water has been and will continue to be an essential part of life, helping our bodies function in temperature control as well as in physical and cognitive performance (Popkin et al., 2010). A notable fact about your skin that you might not realize is that it is your body’s largest organ (Richardson, 2003). If you are dehydrated, your body might have diminished function, which could be reflected in your skin. A study exploring the relationship between water intake and skin physiology determined that adding 2 liters of water, when dehydrated, to a person’s already predetermined “healthy” lifestyles might positively impact their skin’s health (Palma et al., 2015). The recommended fluid intake is 3,000 mL for the average male and 2,200 mL for the average female. Many people do not achieve this recommendation; however, drinking too much water can also negatively impact health. Being overhydrated can affect your electrolyte balance, resulting in headaches and possible water intoxication (Yonemura et al., 1987). Fluid needs vary per individual, and to determine yours, it would be best to consult with your healthcare provider or registered dietitian (Meinders & Meinders, 2010).
Claim 2: Drinking lemon water first thing in the morning has helped me lose (insert X number) pounds.
Most social media influencers or proponents of lemon water suggest that if you drink lemon water on an empty stomach first thing in the morning, it aids in helping flush out toxins, speeding up your metabolism, and cleansing the bowels. What do you usually drink first thing in the morning? Orange juice? Coffee? Several studies have determined that greater consumption of sugar-sweetened beverages like orange juice and coffee are associated with weight gain (Malik et al., 2006). Our bodies store calories from sugary drinks, often termed “empty calories,” meaning they provide energy like calories but little to no nutritional value — hence, empty. Your body will store these calories from sugar and, if not expended, will be stored as fat, which can contribute to overall weight gain (United States Department of Agriculture 2015). By drinking lemon water instead of a sugar-sweetened beverage in the morning, you are adjusting that behavior, swapping a caloric beverage with a zero-calorie option, which in itself could result in weight loss (Tate et al, 2012). Theoretically, you could achieve the same weight loss goal with a zero-calorie lemonade powder vs. an actual lemon, or … drinking plain water.