Which Is Better for You?

Lemon water and plain water both hydrate your body and can support efforts to lose weight. Lemon water also has other potential benefits, such as added flavor, vitamin C, improved digestion, and prevention of kidney stones—but there are instances in which plain water is the better choice.

1. Lemon Adds Flavor (Without A Lot of Calories)

Some people find it difficult to drink plain water. Lemon adds flavor to your water, which can improve the taste and encourage you to drink more.

Adding a little lemon to your water barely changes the calorie content of your drink. In fact, one lemon wedge, without the peel, adds only two calories, and a 1-ounce squeeze adds 6 calories.

Not all lemon-flavored water drinks are low-calorie. Be sure to check the nutrition label for bottled drinks—some of them contain added sugars, artificial flavors, and sweeteners.

2. Lemon Water Provides Vitamin C

Lemon in water provides vitamin C—a nutrient that has multiple health benefits. Vitamin C helps the body absorb iron and produce collagen (a protein that helps build bones, muscles, ligaments, tendons, internal organs, and skin).

Vitamin C can also help reduce your risk of certain health conditions, such as:

Some research has shown that it may also slightly shorten the duration of the common cold.

The daily recommended intake for vitamin C is 90 to 120 milligrams (mg) for adults. One teaspoon of lemon juice provides 2 mg of vitamin C. It also provides small amounts of other macronutrients, such as potassium, calcium, and folate.

3. Plain Water Is Better for Your Teeth

Plain water does not damage your teeth. Lemon has a high acid content, which over time can lead to dental erosion—wearing down of the protective enamel on the surface of your teeth.

To reduce your risk of dental erosion from lemon water, rinse your mouth with plain water or brush your teeth after drinking it, or sip your lemon water through a straw.

4. Lemon Water Might Help Prevent Kidney Stones from Returning

Kidney stones are hard crystals that form in the kidneys and can cause significant pain, infection, or eventually kidney damage. The primary way to prevent kidney stones is to drink plenty of water; however, adding lemon to your water can be even more beneficial.

Most commonly, kidney stones are made of a substance called calcium oxalate. Citrate—a type of acid—binds to calcium in the body to help keep it from combining with oxalate to form kidney stones.

Citrus fruits are a good source of citrate, and lemons contain the highest amount. Drinking lemon water can also help reduce the risk of kidney stones from returning.

5. Drinking Water Can Support Weight Loss

Drinking water—with or without lemon—can support weight loss efforts. While drinking more water doesn’t directly cause weight loss, research has shown that substituting sugary drinks with water significantly reduces calorie intake, which can lead to weight loss.

If you’re trying to reduce your intake of carbonated soft drinks, try unsweetened lemon-flavored seltzer water as a bubbly alternative.

For some people, drinking water before a meal can help them feel fuller faster, which can reduce the amount of food they eat.

When Lemon Water May Not Be the Best Choice

Lemon water contains acid, so it can cause certain side effects from drinking it. You may want to opt for plain water instead if:

• Lemon water causes bloating, stomach cramps, or other digestive issues for you.
• It increases symptoms of certain conditions, such as stomach ulcers or gastroesophageal reflux disease (GERD).
• You take certain medications used to treat blood pressure, diabetes, and other medical conditions. Talk to your healthcare provider about potential interactions with any prescribed medications.

How Much Water Do You Need?

There’s no “one size fits all” when it comes to the amount of water a person should drink. Many things affect water needs, such as age, activity levels, and outside temperatures. About 20% of water also comes from the food you eat. The general daily recommendation for drinking fluids is 9 cups for women and 13 cups for men.

Although less common, too much water intake can also be harmful. It can lead to a condition called hyponatremia—low levels of sodium (salt) in the blood.

One quick way to assess your level of hydration is to look at the color of your urine. If you’re drinking the right amount of water, your urine should be a pale yellow color.