Does hot lemon water really help with weight loss and digestion? The truth behind the hype

Social media has been buzzing about hot lemon water as a morning miracle drink. Influencers claim it helps with weight loss, digestion, hydration, and even skin health. 

But is there any truth behind these bold statements?

In one viral TikTok video, a woman holds a lemon and a cup, claiming that within just a week of drinking hot lemon water every day, you’ll burn more calories, get rid of toxins, feel more hydrated, and improve your immune system. 

She also says it helps with better digestion, less bloating, smoother skin, and more energy.

With so many similar videos online, people are naturally curious about this health trend. 

But experts say while hot lemon water can be refreshing and hydrating, many of the claims aren’t backed by solid scientific evidence. 

Emily Ho, a professor of nutrition at Oregon State University’s Linus Pauling Institute, sheds light on what’s true and what’s just hype.

Hydration

One clear benefit of hot lemon water is that it keeps you hydrated, says Dr. Ho. 

This is particularly helpful first thing in the morning when your body is often dehydrated after hours of sleep.

Being hydrated is essential for various bodily functions—like regulating body temperature, cushioning joints, and removing waste. 

Staying hydrated is also linked to better mood, clearer skin, and sharper thinking.

However, according to Joan Salge Blake, a nutrition expert from Boston University, there’s nothing magical about lemon water. 

“Any fluid is going to hydrate you,” she says. 

You’d get the same hydration benefits from a cup of regular water, herbal tea, or even coffee.

Digestion

Staying hydrated is also key for digestion, says Judy Simon, a clinical dietitian at the University of Washington Medical Center. 

A study in Turkey involving over 4,500 adults found that people who drank at least eight cups of water daily had a 29 percent lower chance of getting constipated compared to those who drank less.

As for lemon water’s role in digestion, there is limited evidence. Some small studies suggest lemon juice may help the stomach break down food by increasing stomach acid.

However, Dr. Ho warns that these findings are still not strong enough to make definitive claims.

The citric acid in lemons could potentially help some older adults who struggle with low stomach acid, which can lead to heartburn or difficulty absorbing nutrients. 

But again, Dr. Ho emphasizes that the small amount of citric acid from a lemon likely doesn’t make a huge difference.

Immunity

There’s some truth to the claim that hot lemon water can help your immune system. Lemons are rich in vitamin C, a crucial nutrient for immune function. 

Squeezing half a large lemon into your water gives you about 25 percent of your daily vitamin C needs.

Vitamin C is also a powerful antioxidant, helping protect the body from damage at the cellular level.

However, drinking more vitamin C, whether from lemon water or supplements, doesn’t seem to boost the immune system as much as people think.

A review of over 60 studies showed that taking high doses of vitamin C didn’t significantly reduce the risk, length, or severity of colds.

Most people in the U.S. aren’t deficient in vitamin C, with a 2023 study finding only about 7 percent of adults lacking the nutrient. 

So while lemon water can give you a vitamin C boost, it won’t supercharge your immune system, says Ms. Salge Blake.

Weight Loss

If you’re swapping out sugary drinks for hot lemon water, it could help you lose weight, says Ms. Simon. 

However, there’s no evidence to support the idea that lemon water itself directly affects weight loss or metabolism.

Some research hints that eating lemons or other citrus fruits might help control blood sugar levels. 

Long-term studies have even found links between eating citrus fruits and a reduced risk of Type 2 diabetes, says Dr. Ho. Still, she cautions that the evidence isn’t yet strong enough to draw firm conclusions.

Conclusion

In the end, hot lemon water is a healthy, hydrating alternative to sugary drinks, says Ms. Salge Blake, but it’s not the miracle cure many influencers make it out to be.

“There’s nothing wrong with it,” she says, “but there isn’t really anything miraculous about it either.”