lemon water in glass on wooden tableThe human body is made up of approximately 70 percent water. In order to maintain good health the average male needs 15 cups of water and the average female needs 11 cups of water each day. Although drinking it “straight up” is what most of us do, an even better option is to add the antioxidant power of lemons to the mix to make lemon water!

Lemons, although fairly tiny, pack a lot of punch! Lemons are powerful antioxidant fruits that can help ward off disease and build a strong immune system for long-term health. These yellow citrus fruits are rich in vitamin C and a wide variety of other vitamins and minerals, including:

  • Calcium
  • Choline
  • Copper
  • Folate (vitamin B9)
  • Iron
  • Magnesium
  • Manganese
  • Niacin (vitamin B3)
  • Pantothenic acid (vitamin B5)
  • Phosphorus
  • Potassium
  • Riboflavin (vitamin B2)
  • Thiamine (vitamin B1)
  • Vitamin B6
  • Zinc

By squeezing the juice of half a lemon into eight ounces of water (an easy recipe for lemon water), you get the benefits of all the essential vitamins and minerals contained in lemons. This is certainly easier than eating lemons whole as they are incredibly sour and is an acquired taste. In addition, the acidic nature of the fruit is also hard on the teeth and gums.


Aside from being a refreshing drink, there are several benefits to drinking lemon water, primarily from the health benefits of the nourishing elements contained in its juice.

  1. Loaded with Vitamin C. Because vitamins can’t be produced in the body it’s important to get enough in the food that we eat. In a one-cup serving of fresh lemon juice, which could be added to the 11 to 15 cups of water we need each day, you get 187 percent of the recommended daily intake of vitamin C. Vitamin C, itself, has many health benefits that it offers the body. Including:
    • Prevention of Scurvy (disease characterized by weakening of connective tissues, bones, and blood vessels)
    • Treatment of cancer (high consumption of fruits and vegetables have been linked to a decreased risk of various types of cancer)
    • Curing diabetes (low levels of vitamin C contribute to diabetes)
    • Preventing heart disease (vitamin C is essential for the protection of blood vessels from free radical damage)
    • Enhances wound repair (vitamin C facilitates the growth of connective tissues, which speeds up wound healing)
    • Elevates mood (vitamin C is needed for the production of neurotransmitters in the brain)
    • Boosts the Immune System. Vitamin C may boost the immune system by attacking viruses, like influenza and the common cold.
  2. Aids in Digestion. Because lemon juice is acidic, it is similar to the acid in the stomach, and can trigger the liver to produce bile, which functions to move food through the digestive system smoothly. Lemon water is also used to relieve indigestion and helps with upset stomach. It acts as a blood purifier and a cleansing agent for the body.
  3. Rejuvenates the Skin. Although it is good as a topical antiseptic agent on skin and an anti-aging agent, drinking lemon water brings a healthy glow to the skin.
  4. Helps with Respiratory Problems. Lemon water can reduce phlegm that can build up in the lungs (i.e., coughs and colds) and can reduce the symptoms of asthma.
  5. Boosts Energy and Mood. Lemon water can increase energy like a cup of coffee, without the caffeine. The negative charged ions in lemons boost energy after it is taken into the gut. In addition, the scent of a lemon has been scientifically proven to boost mood and reduce levels of stress.
  6. Can prevent Kidney Stones. Chronic kidney stones are often treated with potassium citrate but studies show that fruits and juices high in natural citrate offer the same benefits for preventing kidney stones.


You’ve probably heard about lemon detox programs where you stop eating for several days and drink lemon and water (possibly with added maple syrup and cayenne pepper). If you’re looking to flush toxins out of your body you might be wondering if a full detox is necessary to get immediate results? It’s not.

The best way to clean out your system is by drinking lots of water (at least the 11 to 15 glasses of water needed) and getting enough fiber to keep your digestive system functioning properly. Adding lemon to the water that you drink daily adds all the health benefits listed above in addition to keeping your body clean of toxins that cause disease and dysfunction in the body.


Andrea Oh is an accomplished writer, published author, podcaster, and local blogger in Calgary, AB (Canada). She is the Editor-In-Chief of Business.fit and SixFootCanasian.ca and author of “GET MOTIVATED! Powerful Quotes and Exercise Tips to Inspire 52 Weeks of Extraordinary Workouts” and “The Business of Personal Training: Essential Guide for the Successful Personal Trainer”.

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