The way you start each day is incredibly important. Whether you’re a mom, a coach, a writer, a small business owner or a yoga teacher, what you do first thing in the morning matters.
According to Ayurvedic philosophy, choices that you make regarding your daily routine either build up resistance to disease or tear it down. Ayurveda invites us to get a jump-start on the day by focusing on morning rituals that work to align the body with nature’s rhythms, balance the doshas and foster self-esteem alongside self-discipline.
Your mind may say you have to check emails, take the dog out, get the kids out the door, that you can’t be late for work or that you just don’t have enough time to cultivate your own morning rituals. But if you can only make time for one ritual that will improve your health, let it be this: start the day out with a mug of warm water and the juice of half a lemon.It’s so simple and the benefits are just too good to ignore. Warm water with lemon:
1. Boosts your immune system: Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure.
2. Balances pH: Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). As you wellness warriors know, an alkaline body is really the key to good health.
3. Helps with weight loss: Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster. And my experience is that when I start the day off right, it’s easier to make the best choices for myself the rest of the day.
4. Aids digestion: The warm water serves to stimulate the gastrointestinal tract and peristalsis – the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract.
5. Acts as a gentle, natural diuretic: Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.
6. Clears skin: The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well.
7. Hyrdates the lymph system: This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue), it can’t perform all of it’s proper functions, which leads to toxic buildup, stress, constipation and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys and along with your thyroid, they create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don’t want to mess with a deep state of dehydration!
Adopting just this one practice of drinking a cup of warm water with lemon in the morning for a month can radically alter your experience of the day. Don’t be surprised if you begin to view mornings in a new light.
Like I said, the recipe is really simple – a cup of warm (not hot) water and the juice from half a lemon.
In the comments below, tell me which one of these benefits is going to get you to try this morning ritual. Or, if you’re already a lemon water junkie, what specific benefits have you noticed?
Remember, real change comes from taking action.
Thanks for reading!
I have a few genetic blood disorders that this will help me with. I have genetic migraines and I am always looking for ways to keep my body detoxified. I am going to try this for 30 days and see how it works for me. Thank you.
Wow. So glad to hear you’re going to try it. Please let us know how it goes…we’d love to hear about if it works and your journey to wellness. Best, The Chalkboard (Hello@thechalkboardmag.com)
Thank you for sharing this! I am so fascinated by Ayurveda and love trying to apply principals to my life. This gave me the extra push to drop my morning coffee and replace it with lemon water. Eeek! It is going to be tough….but this was inspiration! Thanks!
Congratulations! Let us know how its going we’d love to hear about how switching from lemon water to coffee is affecting your energy and day let us know at Hello@thechalkboardmag.com x
That is amazing that you are open to natural treatments to detox your body, I have actually been doing this for a couple months now, and it’s amazing!! just came across this page today, and I think it is absolutely wonderful what they promote here. My recommendation would be to keep one in your purse(lemon) that way you have it before your meals,best of luck,
M
lemon is hard on the enamel of the teeth though, wearing it away quickly due to the acidity (which is alkaline once metabolized). to avoid contact with teeth as much as possible, drink lemon water through a straw.
Great tip…it’s important to be mindful of your enamel because once its gone its gone forever. thanks for the reminder…using a straw is a great solution!
Does it have to be a fresh lemon or can in be from a bottle?
I’ve been doing the warm water with lemon for sometime now & feel the benefits you have described! I’m on weigh watchers &, this was a tip I got from my weekly meetings. lets say my body perks better than my morning coffee
I’ve been on steroids for a while. If it helps my adrenal system, I’m all for trying it. A little weight loss won’t hurt either
Hi there, thanks for the interesting post – will definitely give this a go tomorrow morning! I too would like to know if it needs to be fresh lemons, or can I use juice from a bottle? Thanks
Hi there, I’ve been doing this for a few months because I had trouble with too much gastric acid when I was under a lot of stress. So I started drinking warm water with lemon to relieve and relax my stomach. It really worked and I kept going since I realized that my entire digestive tract benefited from it and is more balanced.
drinking lemon water (or eating/drinking any other food for that matter) will NOT make your body more alkaline. your body maintains a comfortable pH of about 7.35 – that’s the blood and most organs beside the stomach and intestines. it seems this whole “alkaline” thing is catching on (most notably with the ionized water scams), but the fact is none of that will make your body alkaline. your body’s alkalinity is maintained through respiration (breathing). period.
that being said, there is not harm in drinking warm lemon water as it provides vitamin C and is great early morning hydration for the body.
I get what you are saying because I’m in nursing school but this is being discussed from a nutritional point of view for what irritates our system more and what does not. I had a time wrapping my head around the concept but I’m getting a better understanding of it because I have a very sensitive GI track and it responds quite well to this form of diet. So has my immune system and over all health. We of course do not want our blood Ph levels to be anything but balanced. But from what I have been learning so far I look forward to adding this to my morning regimen. I had been juicing and I just do not have time for it right now between work, school, and planning a wedding. I don’t know how other busy people find the time. But this seems like it would be a very addition. Thanks for the article!
Congratulations on your upcoming nuptials
There is always time for your health!! try putting a lemon in your purse so you can just squeeze it into warm water before meals 
I’ve been doing this for years, and was attracted to it for two reasons that you don’t quite mention:
1. Sleeping dehydrates the body; we’re breathing out moisture all night, and not taking any in, right? A big glass of water is the perfect way to get started, and the lemon (+ a bit of stevia, for me) is a bonus, makes it more tasty, and see #2.
2. Lemon is a great liver tonic. The Chinese have called the liver, “the general of the body,” because it is so important in so many functions, from digestion to detoxification to hormone balancing, and more. Being “kind” to our livers is just good medicine.
All of these benefits have inspired me to start this morning ritual..I’m finding mornings really difficult at the moment which in turn makes me lag during the day. I hope that I will see or more like feel a difference. Thank you!!
Thanks for this info! I have only heard of doing this when you feel bloated. I had not heard of doing this daily and first thing in the morning. I am definitely going to try it!
Do you get the same good benefits if you put the lemon into green tea? That’s how I start my day.
Great idea, pyzahn!
Thank you. I have also used the lemon juice cleanse with terrific results. I lost over 20 plus pounds in the past year simply eating healthy, natural foods, and drinking lemon daily. In fact, I make a few extra glasses each morning with fresh lemon juice and bring it to work with me. (My DDS advised the straw as well). My weight dropped, and my energy level kicked up a notch as well. Another sidebar: I have been cold and flu free for over a year. Whether that relates or not to the lemons, I intend keep my daily warm lemonade kick off to the day.
I have been drinking lemon water each morning for decades. I do it somewhat differently. I nuke a cup of water and add a slice of lemon. I drink two cups each morning. It has not impaced my teeth…note I am not using 1/2 a lemon! My teeth do stay white without teeth whitening products. I love this stuff, can’t skip it.
Results…great liver flush according to my doctor. I am 72 and not on meds. Also, my skin doesn’t begin to look my age. I think the results are “in” without such a large amount of lemon providing you make it a daily habit. I even travel with fresh lemon.
When my gallbladder starts barking,( not ready to remove it), half a lemon in warm water stabilizes the event. Additionally I enjoy it in the am with a splash of aloe Vera water.
Do green limes have the same effect?
Gabriela – limes do have similar benefits as lemons, so feel free to change it up every so often!
I juice 1/2 of a lemon every morning with my green juice. I always try to drink a glass of water either before my juice or along with it. Would it be overkill if I added another 1/2 lemon to my water considering I’m already consuming 1/2 lemon in my daily juice? Which, I will add, I love my juice. Going on 2+ months of green juice for breakfast Monday through Friday And I feel fabulous.
I don’t know if I could not have my morning coffee but I could have this before I eat breakfast. Question, is lemon water only effective if you drink it in the morning or can it be good for you at lunch or later. Thanks.
Hi Beth, while lemon water is an effective way to jump-start your morning, it is also great way to keep your body alkalized and healthy – all times of day!
If you’re worried about the effect of citric acid on your teeth just rinse your mouth with plain water after you’ve finished your lemon drink. This applies to any fruit juice drink or those containing sugars.
As for the numerous benefits claimed above, I’ll have to take these with a pinch of salt. I don’t think lemon, or any other ingredient, is a panacaea or a magical cure and cannot compensate for poor diet or other habits.
My advice is:
- Eat healthily, using a variety of fresh ingredients
- Exercise daily outdoors, even when it’s raining
- Sleep lots
- Ease up: do everything you can to reduce stress (and yes, there’s lots you can do)
I love lemon and limes and do put them both in my water here and there, never warm though and I didn’t even realize it helps with hunger cravings. Great post thank you!
How about substituting apple cider vinegar for lemon juice?
Can I follow this with my regular morning cup of coffee??? How much time delay? Coffee junkie.
Why not cold water? Or hot water?
I have made this my morning ‘constitution’ for 25 years now. I could not begin my day any other way; and I have to say it does wonders for the skin. So nice to see if affirmed!
I recently started trying to cut back on sugary drinks. Lemon and lime with a little stevia in some soda water has been a fantastic substitute, but I had no idea lemons had so many great benefits!
I have always drunk herbal tea first thing in the morning, so adding lemon should be easy. Linden tea, hibiscus, verbena, there are so many wonderful options out there, and with some lemon the mix would probably be even more delicious. Does it have to be just plain boring hot water????
I have been taking a glass of warm water with lemon sometimes and sometimes without for about 4 years now and my digestion is great and I do feel like my whole body is refreshed from just starting the day with a warm cup of water.
I love this tip! Just curious, what if you replaced the warm water with warm green tea? Will it still have the same effects? Better effects? Thanks!
The point of warm water and fresh lemon juice is to feed your liver what supports it. Green tea is beneficial but not in this instance. Green tea even decaffeinated has some caffeine & is not something it needs first thing. Caffeine has many actions. Many people drink green tea first thing it is not bad. But if u r looking to specifically treat your liver nicely leave out the green tea first thing.
I used to suffer from migraines every month. After reading an article on changing the body from and acidic to an akaline state, I spend about a month drinking glass of warm lemon/honey water each day. My migraines stopped immediately, and have not returned for over 6 years.
Does it have to be warm water? Can I drink cold water and have the same results?
Warm water is prefferable
I’m curious…why is warm water preferable? What about it makes a difference?
can you use lime too?
Hi Connie, limes have many of the same properties as lemons, so in a pinch we say go for it!
I have mine with a teaspoon of manuka honey too! My acupuncturist suggested this morning routine & my body/mind loves it (:
Manuka honey is our best defense against bacterial infections including lyme and MRZA. My stepmother ate 7 or 8 jars and it currd her MRZA eventhough it had set up shop in her lungs. There is sugar in lemons. There r different opinions but i like the fresh lemon juice and warm water w/o manuka honey. Too much sugar first thing is not neccessary. Manuka honey for me is better several times a day but not first thing.
Are there benefits to drinking this in the morning as opposed to the evening?
Awesome! I do this every morning, except I add a little honey to mine.
Can a lime be substituted for the lemon? Lemons are not all that common here in Belize.
Hi Denise, limes have many of the same properties as lemons, so in a pinch we say go for it!
so glad to read this. I hope it helps me with alot of problems I have been having..
I was wondering if it would be ok if I put a little honey in it?
I have been going this all my life. My italian great grendmother, who died at the age of 92 advised all the women in the family to do so and the benefits to health and beauty. What a great article! Thanks for being simple and true!
Loving all the conversation here, and the wealth of knowledge!
I have been drinking a 10 Oz. glass of warm water with the juice of a whole lemon first thing in the morning on an empty stomach for about 3 years now (and additionally throughout the day I drink 6-8 glasses of room temp water mixed with about 1 1/2 oz. of 100% pure cranberry juice). I began to do it after reading several excellent health articles about the gentle detoxing effects of the lemon warm water and the benefits to the liver if done first thing in the morning, plus the benefits of the sustained hydration throughout the day and the additional benefits of the effects of pure cranberry juice on fat tissue dilution. Although I have always practiced good nutritional habits and avoid extra sugars and simple carbs, I was still compelled to begin this new life style, and of course there is always the 5-10 lbs to lose, and I indeed was instantly delighted at the many positive changes. First off I noticed my weight drop and have not had a cold in 3 years. Sticking to the goal of 8 glasses of water per day has naturally replaced the fake ‘hunger’ I used to feel when really I was just thirsty. Note: I allow about 20-25 minutes after the lemon water before I drink or eat anything. It’s a win/win for my weight, my skin, and my liver!
Wow, Luz – what a success story! Thanks for sharing with us!
Hi – I will give this idea a try. I suffer rather badly from heartburn and acid coming back up the oesophagus for which I now require to take medication, which I am unhappy about. If takig lemon and warm water in the morning will make by body more alkaline, surely this will help with my problem?
I do believe it will help you with the heartburn. Good luck. Do let us know how it worked out for you. Thanks!
Thank you for this insightful article. I suffer from acne and started off by applying lemon juice to my face, it seemed to irritate my skin, so I stopped and switched to drinking warm water and lemon first thing in d morning. Its bin only 2wks now but I want to know if it really will help stop acne and clear my spots as weLl?
Great article, I’ve started drinking lemon water about a week ago as part of a detox. I noticed already that the spots on my face are starting to clear, I don’t bloat at all now, I’m a lot less hungry (and I pee A LOT haha!) mind you all the fruits, veggies, nuts and excersize would have something to do with that too). I’m still waiting for the “extra energy” bit… although I must admit I do wake up easier now. I use 1 lemon to fill four 500ml bottles and I drink almost 4 in a day (2 at work and 2 at home) so that’s about 2L. Well, so far so good, I’d like to maintain the lemon water habit for the rest of my life. I don’t use hot water though, so I’m just wondering why is hot water better?
Hi! I have actually been doing this since Jan. 1st. I was searching to learn more about the benefits when I found your article. It’s been 3 wks now. I start every morning with a warm lemon water. Ive also been eating healthier and I have to say, I am not as hungry as I normally am. As a matter of fact in the evenings, I’m not hungry at all, if anything I’ll have a warm lemon water with a bit of honey and thats about it. My skin is clearer too. My only concern is decay on the enamel of my teeth, so I brush right after. Best wishes everyone!
One thing I learned from my DDS was when eating or drinking something acidic to rinse immediately, but to wait a short while before brushing becuase immediately after your enamel is still soft from the acid.
For the people who are worried about not having the time to juice their lemons and prepare their lemon water, I use mason jars and thinly slice the lemons and put them in each jar with water and ice, then let them chill in the fridge. You get all of the benefits from the lemons as well as drinking the water chilled, it also burns calories! So on the days where your in a rush, you can just run to the fridge and grab and jar and go! I absolutely love lemon water and drink it every day.
http://health.howstuffworks.com/wellness/diet-fitness/weight-loss/question447.htm
Let’s figure out exactly what you’re burning when you drink a 16-ounce (0.5 liter) glass of ice water:
The temperature of ice water can be estimated at zero degrees Celsius.
Body temperature can be estimated at 37 degrees Celsius.
It takes 1 calorie to raise 1 gram of water 1 degree Celsius.
There are 473.18 grams in 16 fluid ounces of water.
So in the case of a 16-ounce glass of ice water, your body must raise the temperature of 473.18 grams of water from zero to 37 degrees C. In doing so, your body burns 17,508 calories. But that’s calories with a little “c.” Your body only burns 17.5 Calories, and in the grand scheme of a 2,000-Calorie diet, that 17.5 isn’t very significant.
But let’s say you adhere to the “eight 8-ounce glasses of water a day” nutritional recommendation. In 64 ounces of water, there are 1,892.72 grams. So to warm up all that water in the course of a day, your body burns 70,030 calories, or 70 Calories. And over time, that 70 Calories a day adds up. So, while you definitely shouldn’t depend on ice water consumption to replace exercise or a healthy diet, drinking cold water instead of warm water does, in fact, burn some extra Calories!
i am really glad it works for me to reduce fats nd it keeps my immune system fits.. thanks a lot
I am almost 2wks in my new morning ritual, however I enjoy it so much it is now my favorite drink!!! My skin is changing and it is obvious that something is happening!! On top of that after 2yrs long recovery from a breakdown I have found a new “ZEST” for life shall we say! So when life gives you lemons….pour warm water on them & ENJOY!! FABULOUS is all I can say!!!
Signed one very happy lady :0)
What if you take synthroid first thing in the morning, how long do you have to wait to take the lemon and
warm water. Does it effect medication.
If you are taking synthyroid. My first suggestion is consult Ayurvedic doctor in your area. Yes there are ayurveda practicners in United States. Second get off that synthyroid prescription by taking simple suppliments. I am researcher and my research indicates following to boost your hypo-thyroid condition. Drink non-fluoridated alkali water. Ensure adequate consumption of trace mineral boron from natural or suppliments and of-course sea-salt. And kelp iodine Remember ro water is acidic and tap water is fluoridated. As far as lemon water goes drink it first thing in morning and anything else after 20 min.
I take this – A glass full warm water, 1 spoonfull of honey (10+) and a half a squeeze lemon or lime. I was suffering from poor digestion, headaches, lack of concentration and overall weakness. and this drink has created a magical change in all my problems. I feel so fresh and active after a glassful of this and slowly recovering my headache and digestion problems. Was curious to know if I can repeat the drink in the afternoon and evening as well? Please suggest.
Hi AK – yes, lemon water all day is perfectly acceptable and beneficial!
I’ve been doing this from time to time with boiling water (obviously waiting until it’s cooled down enough to drink). Is this still as beneficial as starting with warm tap water? Just curious, thanks!
omg, I started to drink lemon water every morning, warm, since I saw all the benefits to it and I noticed myself being more AWAKE and ENERGIZED at times before the lemon water I’d feel so groggy and tired. it’s great and I love it, I really want to find more secrets like this to improve my daily life, I feel great!
Wow! We’re so happy to hear such stellar results, Rachel!
Can you make it the night before or make a few servings ahead of time? Or does it have to be freshly squeezed in the morning?
Hi Syleah, we recommend making it first thing in the morning to get the most benefits!
I started drinking lemon water before I knew all these benefits for just one reason….I found it helped me sore throat that I frequently got. Over time I noticed a bunch of other benefits. My skin cleared (huge yay!) my sinus problem went mostly away and I could have a bit of dairy without major headaches, and ….biggest surprise of all…I slept all the way through the night without waking around 3 or 4 am with my mind racing. So I looked it up. Everything makes sense now except the sleep thing. I thought maybe I was imagining things so I stopped drinking lemon for a bit to see what would happen. After 3 days my sleep deteriorated to once again waking with a racing mind around 3 or 4. I’m glad to know I can drink lemon to help this again, but a bit scared to think I NEED lemon water in order to survive. What is wrong with me? How does lemon fix it? Any insight is welcome. Thanks for all the info you’ve already given!
In traditional Chinese medicine, a liver imbalance is what causes wake ups at around 4 am.
the warm water strategy is new to me and i cant wait to try it! I am a HUGE water consumer already and one of my daily strategies is to keep a bottom spouted pitcher in the fridge full of ice and topped with my favorite fruits (lemon/lime, grapefruit/mint, mixed berries). I fill the pitcher with ice and its ready to go. I can easily fill my water bottles with it to go and drink by the glass while I’m home. It helps me get my water fill for the day with TONS of flavor!
I am going to try this today! Just wondered if using bottled lemon juice would have the same effect as fresh lemons. Thanks for all the great tips.
The importance of lemon juice in warm water cannot be under emphazised… I hav a testimony on my own. My menses delayed for two months which really got me scared cox i didnt know whether i was pregnant or not. I visited the hospital and received counter advice frm the nurse. Just recently i started taking lemon juice with warm water and “pa”… I saw my blood on the 3rd day of drinking the lemon… I have also cut down some weight and i and my fiance are very happpy about this. Jus try it. A glass of warm water with lemon juice, and u wil see wonders which were not mentioned here good luck.
Hello! Would you mind if I share your blog with
my twitter group? There’s a lot of folks that I think would really enjoy your content. Please let me know. Many thanks