Lemon water has often been touted as a sort of cure-all for various health conditions, including arthritis and gout. Some claims about its benefits may be overblown, but lemon water does have some health value.
Lemon water will help keep you hydrated, and lemons are an excellent source of ascorbic acid (vitamin C)—a powerful antioxidant—and plant compounds called flavonoids. These components have properties that help fight disease and reduce inflammation. Mug Ceramic Coffee Cup
This article discusses the potential health benefits of lemon water, what the research shows, as well as potential risks and side effects.
Lemon is a citrus fruit that's rich in vitamin C and citric acid. Lemon water is simply water that contains at least a few drops of lemon juice. A standard-sized lemon yields about 3.5 tablespoons or 50 grams of lemon juice. A cup of lemon water containing the juice of a whole lemon provides around 20% of your recommended daily dose of vitamin C.
According to the USDA, a cup of lemon water containing the juice of one lemon has:
Men can meet the recommended daily dose of vitamin C (90 mg) by drinking 5 cups of lemon water. Women can meet their vitamin C daily dose (75 mg) with 4 cups of lemon water.
Besides placing its juice in water, other parts of lemons are also beneficial.
Peel: The peel contains vitamin C, potassium, small amounts of fiber, and more antioxidants than the juice. You may want to zest the lemon to add to your lemon water. Before using the peel, make sure to wash the lemon thoroughly.
Extract: Lemon extract also presents several potential health benefits. While lemon juice comes from the inside part of the fruit, lemon extract is made from the peel. Animal models examining the effects of citrus peel extract on high cholesterol levels have been promising.
Aromatherapy: Many people who use lemon essential oils for aromatherapy claim that the scent helps them feel more focused. A small 2016 study found that it helped reduce anxiety after orthopedic surgery. A 2014 study found that smelling lemon essential oils may also help stave off pregnancy nausea and morning sickness.
When you have arthritis or gout, it's important to stay hydrated, and drinking enough water is the best way to do that. Lemon water can be a healthier alternative to sodas or sugary beverages and it also has specific benefits for arthritis.
Vitamin C is key for both preventing inflammatory arthritis and maintaining healthy joints with osteoarthritis.
For people who already have arthritis, vitamin C may reduce pain. A 2017 review of numerous studies concluded daily high-dose vitamin C supplementation was associated with reduced chronic pain, including for people with arthritis. Patients with rheumatoid arthritis (RA) showed particularly positive results after taking Vitamin C to reduce their pain.
Vitamin C can prevent future arthritis symptoms. Patients need vitamin C to maintain strong joints and recover from injuries. At least one study has found that arthritis patients who consume high doses of vitamin C show reduced long-term damage to their joints.
Vitamin C specifically helps arthritis in the following ways:
There are no studies evaluating the pros and cons of drinking hot vs. cold lemon water. However, drinking warm liquids has been shown to stimulate the digestive tract, which can promote regular bowel movements and prevent constipation.
Choose to drink lemon water at whatever temperature you prefer. Some people also like adding mint or cucumber slices to their lemon water for a little added flavor.
In moderation, lemon water can be a part of a healthy diet. Nonetheless, lemons are high in acid, which can have some harmful effects. People with cavities or weak teeth should avoid drinking lemon water, as should people who are allergic to citrus.
Dentists warn patients to avoid eating or drinking too many acidic foods that may damage their tooth enamel. Over time, highly acidic foods—like lemons—can erode your enamel and lead to tooth pain or decay. To protect your teeth, dilute your lemon juice with plenty of water and rinse your mouth with water immediately after finishing your cup of lemon water. Avoid drinking lemon water with sugar. If you drink lemon water frequently, consider using a soft-bristle toothbrush and fluoride toothpaste.
Taking greater than 3000 mg of vitamin C daily adverse effects are possible, including diarrhea, increased formation of kidney stones in those with existing kidney disease or history of stones, and increased levels of uric acid (a risk factor for gout).
Although some claims about the health benefits of lemon water are unfounded, it does have some health value. Consuming excessive amounts of vitamin C in supplement form does have some health risks.
Lemon water is not meant to substitute for any of your current medicines or arthritis treatments. However, vitamin C and water are vital for maintaining your health, whether consumed together or separately.
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By Laken Brooks Laken Brooks (she/hers) is a freelance writer with bylines in CNN, Inside Higher Ed, Good Housekeeping, and Refinery29. She writes about accessibility, folk medicine, and technology.
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