While morning routine content on social media can often feel unrealistic or out of reach, there’s one persistent trend that’s surprisingly attainable: drinking lemon water (particularly a warm glass of it first thing in the morning). 

If you believe the claims made in countless TikTok videos, the benefits of adding lemon to your water are seriously impressive: It can give your metabolism a boost, flush out harmful toxins, leave you with glowing skin, and more. But can it actually do those things? We talked to registered dietitians to find out the real benefits of drinking lemon water—and debunk a few popular myths. 

Benefits of Drinking Lemon Water

Drinking lemon water does have advantages. Here’s what you can expect after consuming it.

1. It Keeps You Hydrated, Which Can Boost Your Workout Performance

The main benefit of drinking lemon water isn’t about the lemon itself—it’s simply about drinking more water. “Many people find adding lemon to their water helps them drink more, given the improved taste,” says Lauren Talbert, RD, a registered dietitian and medical expert for Flo Health.

You already know you’re supposed to drink plenty of water throughout the day. That’s because it’s key for keeping pretty much every system in your body running smoothly. “Adequate hydration is essential to support brain function, immunity, energy, digestion—and also has been associated with enhanced physical performance,” Talbert says.

So although the real benefit comes from staying hydrated, if adding lemon to your water helps you drink more, it can have a positive impact on your health and fitness. “Hydration is important before, during, and after a workout,” adds registered dietitian Toby Amidor, RD, author of Health Shots. 

2. It May Support Digestion

There’s evidence that lemon water can help your body digest food, according to Talbert: One small study showed that drinking lemon juice alongside a meal promoted digestion. 

That study also found  that compared to regular water, drinking lemon juice with a meal decreased blood sugar spike (glucose variability) after the meal and also increased digestion 1.5 times faster than plain water, Talbert says. 

3. It Can Help You Recover Physically and Mentally After Exercise

Talbert points to one small yet interesting study that showed that drinking lemon water during exercise increased parasympathetic nerve activity in men—the “rest and digest” system that promotes relaxation and slows down heart rate—afterward. 

Lemons are also rich in vitamin C, an antioxidant. “Antioxidants help to protect cells from damage which can lead to several diseases, including heart disease and cancer,” Talbert explains. “Given that exercise induces oxidative stress—especially more intense exercise—drinking lemon water afterwards could potentially support adequate recovery.” Lemons are also rich in potassium, which can help to prevent muscle cramps and fatigue, Talbert adds. 

4. It May Help Support Weight Loss (In a Roundabout Way)

If weight loss or management is a goal for you, lemon water might help in a roundabout way: “Drinking lemon water may support weight loss indirectly by promoting hydration, which is associated with decreased appetite,” Talbert says. 

Plus, if you’re replacing a sugary, higher-calorie beverage in your diet with lemon water, it can also help to support weight loss indirectly, she adds.

What Drinking Lemon Water Can’t Do

While there may be some truth to the idea that drinking lemon water can speed up your metabolism or support weight loss, this benefit has mostly been overblown. According to Talbert, citrus flavonoids found in lemons have been associated with decreased adiposity (excess body fat) and increased metabolism in animal studies—but there isn’t a lot of human data to back this up. 

There’s also no data to suggest that drinking lemon water can support detoxification, Talbert says. “Our bodies naturally detoxify via the liver and kidneys—adding lemons does not increase this process.” (In fact, “detox” is a word you should generally be wary of, she notes: “There is no research supporting any specific ‘detox diet’ to remove toxins from the body more than the body's natural toxin-removing process.”) 

“Oftentimes myths begin when functions of nutrients are over-exaggerated,” Amidor adds. For example, while lemons are rich in vitamin C, which supports collagen production (a protein that acts as a main building block for your skin), lemon water alone likely won’t give you more noticeably glowy or smoother skin, as suggested on social media. To get 18.6 milligrams of vitamin C (21 percent of your daily value), you’d need to drink a glass of water with the juice of an entire lemon (about 48 grams of lemon juice), according to the Cleveland Clinic.

Is There a ‘Best’ Time to Drink Lemon Water?

Drinking lemon water before a meal may support digestion and promote satiety, while sipping it during exercise might boost performance and recovery. But there really isn’t a wrong time to drink lemon water—or regular water for that regard. Remember: The biggest benefit of drinking lemon water is that you’re simply drinking more water.

“Hydration is essential every day for optimal performance, so if drinking lemon water helps you stay hydrated first thing in the morning, while you’re at work, or as a refreshing post-workout beverage, do what works best for you,” Amidor says.

The Takeaway

There are many benefits to drinking lemon water, even if some of the claims about it are overhyped. And unlike many social media health trends, it’s accessible and comes with few downsides. (Just don’t overdo it, as too much lemon water can erode tooth enamel due to its citric acid content. Using a straw can help minimize the risk.) 

Adding lemon to your water can make staying hydrated easier or more enjoyable—and the lemon juice may also provide a couple extra health benefits, according to registered dietitians. “It’s a simple, low-calorie way to flavor water,” Amidor says, “and an easy way to boost your intake of antioxidant vitamin C.”