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The hot lemon water trend has recently gained popularity as one of the hottest “wellness hacks” on social media. There is little understanding about this simple “life hack” beyond claims from various celebrities and fitness “influencers” stating that it is the best way to start one’s morning. The claims for using lemon water in the morning are endless, including better digestion, glowing skin, detoxification, and even weight loss.
But what are the real effects of consuming warm lemon water for 15 days as part of your daily routine? Are the benefits worth the hype, or are there more negative aspects that aren’t discussed enough?
Why did lemon water become a morning ritual?
Starting the day with warm lemon water means you’ll start your day hydrated, which is ideal. The body is slightly dehydrated after experiencing sleep. Warm liquids work to wake up the system, stimulate the gut and prepare the gut for the day’s digestion, says Ms Veena V, Chief Clinical Dietitian and HOD, Department of Clinical Nutrition and Dietetics at Aster Whitefield Hospital.
Using lemon provides a mild dose of vitamin C, which supports the immune system and skin health. The citric acid in lemons may help stimulate digestive juices and peristalsis (wave-like movements of the bowels), causing some people to feel lighter and have more normal bowel movements in the morning. For those who feel sluggish in the morning, this simple drink can be a gentle push to get the body working.
Benefits People Often Notice
The changes that some individuals report after a few weeks are often subtle or not immediately noticeable; However, hydration can be consistently noted as the first change. According to the expert, even if a person tries to drink a little water at the beginning of the day, it is possible that they may experience improvements in digestion, energy levels or skin complexion. Lemon juice can help digestion, as the mild acidity can increase the production of digestive juices in the stomach, which can aid digestion.
An additional, and perhaps even more encouraging, benefit of regular water consumption in the morning may be a slight reduction in cravings for sugary beverages later in the day, ultimately providing healthier food choices throughout the day.
Hydration, especially in the morning with the addition of lemon juice, can provide healthy amounts of vitamin C, which supports collagen production and promotes skin repair. After regular consumption of lemon water, many people report a healthy and fresh complexion.
An additional benefit that is rarely mentioned or considered is related to kidney health. The citric acid present in lemon juice may help increase urine citrate levels, which reduces the risk of kidney stones. Again, with the benefits of hydration, these will probably be less noticeable, but when individuals incorporate lemon water into an overall healthy lifestyle, positive changes will become apparent.
Hidden pitfalls you should know about
Although it’s known to be healthy, experts warn that lemon water has some limitations. The acidity of lemon can wear away tooth enamel, especially if eaten slowly or undiluted, increasing sensitivity. For those who experience acid reflux, gastritis, or ulcers, it may increase irritation or discomfort. Taking certain medicines at the same time may also affect how some medicines are absorbed. This isn’t true for everyone, but be careful if you drink lemon water daily.
How to do it right (if you want to)
For those who enjoy this practice, there are some simple precautions that will make it safe. Diluting lemon juice in plenty of warm water – about the amount of juice from half a lemon in a cup – will reduce the acidity. Drinking diluted lemonade through a straw will reduce contact with tooth enamel, keeping it safe. Rinsing with plain water after drinking lemon water and waiting more than 20-30 minutes before brushing also helps prevent erosion.
If you have acid reflux, ulcers, or are very sensitive to toothpaste acids, keep a close eye on how your body reacts. If there is discomfort, it is best to discontinue or use only warm, plain water.
Drinking warm lemon water on an empty stomach for a fortnight won’t change your health overnight; However, if done properly, it can be a nice, hydrating morning ritual with some minor benefits. It may make some individuals feel more energetic, aid digestion and provide some vitamin C.
It is also not a diuretic or a panacea for health and if used incorrectly it can cause problems for some individuals. Like most health trends and dietary practices, the theme is moderation and awareness. If it works for you then enjoy it – but don’t expect it to lead to good rest, moderation in nutritional choices, or better general health habits.
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