Does Lemon Water Effect Energy?: The Experiment, Benefits, Challenges

My mornings are hectic. I wake up, usually with a couple of small feet in my face, wondering what day of the week it is. Life of a mom, right? So my morning routine needs to be simple, quick and no-fuss.

I don’t have time to meditate, stretch, do a morning walk, reflect on my life goals, and write in my gratitude journal. The kids are screaming bloody murder. I have to brush my teeth, wipe that gunk out of my eyes, make breakfasts, and pack lunches. So, by the time I have a moment to myself, I’m scarfing a banana before running upstairs to my laptop to start my day. 

Recently, my social media feed has been filled with influencers raving about how drinking lemon water in the morning has changed their lives. They’re touting the benefits of lemon water, including claims about better focus, more energy, and improved overall well-being. Is it really worth the hype? It seems easy enough, so I decided to try it myself. But first, I needed to consult some experts.

Benefits of Lemon Water

Dr. Amy Shah, a board-certified physician, nutrition specialist, author, and spokesperson for Nature’s Bounty, clarifies that no studies have shown that lemon water has any direct health benefits; however, many people have experienced anecdotal and theoretical benefits. 

Hydration

Staying hydrated is crucial for our brain and body since it’s an essential nutrient responsible for regulating our temperature, lubricating joints, and maintaining cardiovascular functioning. Even a body water loss of 1 to 2% can negatively affect cognitive performance.

Water is vital for brain function because it transports nutrients and eliminates toxins and inflammatory substances. Dehydration may contribute to mental health disorders. A study showed that drinking less than 2 glasses of plain water was associated with a 73% and 54% increased risk of depression among men and women, respectively. 

Some people find it difficult to drink plain water regularly because it has no taste compared to more interesting beverages. However, since sodas and juices are typically high in sugar, lemon water might be a healthier alternative for staying hydrated.

Vitamin C

Among all the citrus fruits, lemons contain the highest vitamin C content. Dr. Shah explains that vitamin C in lemons is considered to help with lowering cortisol levels, which contributes to less stress and a more positive mindset. 

Kathleen (Kat) Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC, a registered dietitian specializing in PCOS, women’s health, sports nutrition and digestive health, adds that it’s important to note that other fruits, like oranges, strawberries, and kiwi, are much higher in vitamin C as alternatives.

Gut Health

Dr. Shah shares that some people believe that lemon water helps digestion and promotes better gut health.

Therefore, it appears that the benefits of lemon water are based on people’s individual experiences. I’m excited to see how it goes for me.

Drinking Lemon Water Every Morning

Garcia-Benson advises that if anyone wants to start drinking lemon water every morning, it’s important to consider their personal health needs. 

The night before, I cut a few lemons, put them in a glass container and stored them in the fridge. My plan was to drop a wedge or two into my warm water every morning. Here’s how it went:

Day 1

It’s 7 a.m. on a Thursday. I woke up once last night to use the bathroom and took a while before going back to sleep. I’m feeling slightly groggy but after opening the blinds and looking outside at the sun, I get a small burst of energy. I open the fridge and grab the glass container of lemons while getting the peanut butter for the kids’ breakfasts. 

I drop and squeeze two lemon wedges into my cup and fill it with hot water from my water boiler. I take a small sip, and it’s a bit too hot, so I add some room-temperature water. I pause for a moment to breathe in the aroma of the steam from my cup. The smell of lemon wakes me up. The warm water makes the lemon extra acidic, and it slightly burns my throat. My teeth feel a bit gritty, so I drink some plain water to rinse them. 

I eat a banana and toast for breakfast before heading to my office to write. For lunch, I have leftover fried rice and an orange. I do my Pilates workout around 2 pm and get the kids from school. Overall, my energy levels don’t feel any different.

Day 2

I had a decent night’s sleep. It’s Friday, and the morning is a bit relaxed. I woke up earlier, and my son was still sleeping when I headed downstairs to the kitchen. I took time to prepare my lemon water. I’m ravenous at lunch. I made myself an egg and cheese sandwich around 11 a.m. 

I do a yoga routine at 1:30 p.m. During twists, my belly felt more relaxed and less bloated, and the movements were smoother. On Fridays, the kids have dance class, and I usually read my book while I wait. But this time, I felt like going for a short walk. My energy levels don’t fluctuate much throughout the day, but I can’t wait for the kids to go to bed. I’m looking forward to reading a couple of chapters in my book. 

Day 3

Sleep wasn’t great because my son came in and interrupted my night. He kept tossing and turning whenever I was about to fall asleep. I get to sleep in for 15 minutes because it’s not a school day. My energy levels are lower in the morning, and I’m feeling cranky. I make my lemon water and quickly down the thing without thinking.

After breakfast, we head to the library to return books and go on a scavenger hunt. We come home, and I heat leftover noodles for our lunches. Then we head over to my parents’ for dinner. They made roast chicken and pasta. By 7 p.m., I’m pooped and very much looking forward to getting the kids to sleep so I could start my bedtime routine. My husband and I almost passed out while watching “The Penguin.”

Day 4

It’s a slow start to Sunday. Everyone sleeps in, and we get up at 8:30 a.m. I drink my lemon water mindfully. The smell reinvigorates the back of my throat and my taste buds. After breakfast, the kids hop on their bikes, and we head to the park. I bring my book while they make loops through the playground and weave around trees. After an hour, we headed back home. It was chilly, so I made dumpling soup for lunch. It warmed my stomach. 

I had a good level of energy in the afternoon, so we walked down to the harbor to get fresh donuts from our favorite bakery. I usually share a large one with my husband, but today, I ate a whole one. For dinner, I make chili, garlic toast, and air fryer cheese fries. We have ice cream for dessert. By bedtime, my stomach is quite full.

Day 5

It’s Monday, and we wake up late. I only have 20 minutes to brush my teeth, prepare breakfasts, pack lunches and get the kids out the door. I start editing an article when I realize I had forgotten to drink my lemon water. I’d already had breakfast, so it was a nice palate cleanser to help refresh the taste of peanut butter toast from my mouth. After yesterday’s heavy dinner, I wasn’t too hungry for lunch, so I made half a wrap with tuna, cheese, and cucumbers. I do a leg workout around 2 p.m. and get the kids from school.

I take the kids to their swimming lessons and read a couple of chapters from my book. I haven’t eaten anything since lunch, and my stomach is growling. I can’t wait to dive into the leftovers when we get home. I’m hangry and exhausted, but after finishing a bowl of chilli, my mood and energy levels stabilize. 

Day 6

My night’s sleep was terrible. I had to use the bathroom twice and probably got about five hours of actual rest. I don’t feel like getting out of bed, but the kids are up. I pour my warm cup of lemon water, and the sourness wakes my body up. The morning is a blur as I have two major deadlines and need to submit my articles by the end of the day. I sip the rest of my lemon water while working. 

I’m pretty tired in the afternoon, so I make green tea. I manage to complete a few sets of chest and back exercises before picking up the kids from school. It’s super rainy today; the whole family is feeling out of sorts. The kids are at each other’s throats, and I want the day to end. My husband and I get the kids to bed; we get a second wind to stay up watching the mindblowing last episode of “The Penguin,” which kept my eyes open. 

Day 7

It’s Wednesday, and the kids get off school early today. My husband and I were exhausted from the night before. We didn’t head to bed until after midnight. The morning routine was uneventful, except I should not have had my lemon water with breakfast. The yogurt and oats did not mix well. My stomach felt odd, and I had some funny-tasting burps before lunch. 

By the afternoon, my tummy settles. I have some peanut butter and crackers before getting the kids from school. My energy is lower than usual, so I made an earl grey tea with some milk while the kids get ready for their skating lessons. I feel more focused during the evening and am able to finish an outline for an article before heading to bed. 

Takeaways

I did not notice a major change in my digestion. My bowel movements stayed the same, once a day in the morning after breakfast. However, although I sometimes get heartburn or indigestion when I eat a large meal before bed, I did not experience any tummy troubles on Sunday. The lemon water may have helped me digest the heavier foods.

I don’t find drinking plain water challenging. However, if you struggle to stay hydrated, lemon water might be an appealing way to get those glasses in. For me, it was something to look forward to after waking up. The lemon smell can be reinvigorating and refreshing if you take the time to sip it mindfully. Although my mornings are hectic, I tried to slow down to enjoy the lemon water. But there were a couple of days where I felt like it was checking a box.

Garcia-Benson shares that the tartness and scent of lemon may provide a slightly stimulating effect. A study looked at the effect of inhaling lemon fragrance on the brain using MRI scans. It showed that smelling lemons was linked to an increase in alertness as it activated different parts of the brain involved in emotion processing, such as the thalamus, olfactory bulb, and hypothalamus.

Should You Drink Lemon Water To Boost Your Energy?

I did not feel any significant changes in my energy after drinking lemon water in the morning. The times I had an energy boost was when I had tea that contained caffeine. However, your experience may be different.

Garcia-Benson explains that drinking lemon water in the morning combines the benefits of hydration with the potential mood-boosting effects of lemons. Hydration supports overall physiological function, including mood, energy, and alertness. However, she advises that people should not use lemon water as a cure-all.

“While it can be a refreshing way to start the day, lemon water alone isn’t a substitute for a balanced breakfast or other wellness habits,” says Garcia-Benson.

There are other natural ways to boost your energy and wellness. Moving your body regularly can help wake your body up and reduce feelings of fatigue. Eating a nutrient-dense diet with plenty of fruits, vegetables, lean protein, and whole grains can do wonders for your mind. 

Practicing good sleep hygiene, such as going to bed at the same time, will help you start the day feeling rested and energized. Lastly, make time to relax and have fun; for instance, connecting with friends or reading a good book can help you manage stress, recharge, and lighten your mood.