How drinking lemon water can help your health

Most people know about the recommendation of drinking 8 glasses of water a day.  But, it doesn’t have to be plain water to benefit your health.  This summer, add some lemon water to your day.  No, not lemonade, which is loaded with added sugar and of little nutritional value.  But lemon water – just water with some fresh lemon juice added.  The Cleveland Clinic recommends small changes in your habits can lead to some big changes in your overall health.  One change recommended by the Cleveland Clinic is to add some lemon water to your day. 

How to make lemon water:  The Cleveland Clinic suggests taking a half a lemon and squeezing the juice into a glass of water.  Exact measurement isn’t needed.  Take the other half and add some lemon slices to a pitcher of water and enjoy some lemon-infused water throughout the day.  And for extra nutrition, add some lemon zest when baking or cooking.

How does drinking lemon water promote good health?

1. Digestion:  Lemon juice is acidic and acid can aid in the digestion of food.  Your stomach has acid and adding some more acid with the lemon juice will aid digestion.  And as we age, our stomachs produce less acid so lemon water is a great choice for many adults.
2. Hydration:   Not easy to stay hydrated in hot water.  Walking in late afternoon yesterday, I quickly became dripping in sweat.  As you sweat you lose water and salt (sodium chloride).  Added some lemon water will add back some of the water lost in sweat.  Eat something salty to add back some of the sodium chloride lost.
3. Weight-loss:  Drinking lemon water won’t promote weight loss but it won’t promote weight gain either.  Lemon juice is low in calories, about 6 calories in half a lemon.  Not so true of lemonade.   Buy a 12 ounce can of Minute Maid Lemonade and you add 150 calories of mostly sugar to your day.  Some people think lemonade is “juice” but no, it is a fruit drink and loaded with added sugar.  Make your own lemon water and enjoy a low-calorie beverage.
4. Vitamin C:  We need vitamin C and should aim for eating some vitamin C rich foods every day.  A half of lemon in your lemon water and you will get about 15 mg of vitamin C.  Adult women need 75 mg of vitamin C a day and adult men need 90 mg.  So, lemon water won’t supply all your vitamin C needs but will provide some.  Vitamin C is important for skin cell repair.  Drinking lemon water is good for healthy skin.
5. Potassium:  As noted in a previous blog, Americans take in too much sodium and too little potassium.  Potassium is important because it helps counteract the negative effects of sodium.  Fruit and vegetables add potassium to your day.  Potassium helps regulate your blood pressure, helps muscles and nerves and helps carry nutrients throughout your body.
6. Preventing kidney stones:  because of the acid in the lemon, drinking lemon water can help prevent kidney stones.  And, as noted above, lemon water aids in hydration.  Dehydration is a “common cause of kidney stones” so staying hydrated is important.

Citrus foods, including lemons, are good sources of vitamin C.

This week, buy some lemons and enjoy some lemon water.  So refreshing on a hot, summer day.  Pass up the lemonade and skip all the added sugar and make your own lemon water.  Low in calories, good in nutrition, and good for your health.  Or, if you want to avoid the added sugar but still enjoy lemonade, try some Crystal Light.  Very refreshing.

Lemon water - a refreshing summer beverage.

Sources:  change, Lemonade , lemon, vitamin C,  blog , Dehydration , Crystal Light   Image Sources:  Vitamin C , lemons , water