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Is cold water with lemon good for you

An easy way to jazz it up is to add a little lemon juice, and you might've heard that this trick offers a load of health benefits, too. Unfortunately, many of these claims are only that — when you dig into the science, there's little or nothing to support them. If you enjoy it and it helps you drink more water, go for it! But learn the truth about the benefits of adding lemon to water before you fool yourself into thinking it's an all-curing elixir. Water supports good hydration and therefore optimal health. Every system in the body depends on water to function properly, per the USGS, and water flushes toxins out of vital organs, delivers nutrients to cells and helps regulate your body temperature. There's nothing especially hydrating about lemon water. But if infusing lemon helps you drink enough water — adults should aim to guzzle somewhere between 9 and 12 cups per day, according to the Mayo Clinic — all the better. Folate is a water-soluble B vitamin known to prevent neural tube defects during pregnancy; it also plays a role in the formation of red blood cells and DNA, according to the National Institutes of Health (NIH). Lastly, vitamin C supports a healthy immune system and acts as an antioxidant to protect against damage caused by free radicals, which may play a role in the development of cancer, heart disease and arthritis, according to the NIH. But lemon water typically only has about a wedge's worth of juice. So lemon water's nutritional profile isn't a game-changer. The juice from one wedge provides not even 1 percent of your daily folate or potassium needs, and only about 3 percent of your daily vitamin C, per the USDA. That's not a reason to avoid it, but don't count on even a few daily glasses of lemon water to be your main source of these nutrients. Let's be clear from the get-go: No studies show a direct link between drinking lemon water and losing weight or boosting metabolism, and there is no lemon water recipe for weight loss. So don't believe the claims that simply having lemon ice water every morning or even boiling lemons for weight loss will make the pounds melt off of you. That said, drinking more water in general may help support your weight-loss efforts. For example, increasing water consumption is linked to taking in fewer calories from soft drinks as well as fatty and sugary foods, according to a large-scale observational study from February 2016 in the ​But you might've noticed that we didn't mention lemons at all in those last few paragraphs. That's because water is doing the work here — lemon just adds flavor. Bottom line: If adding a little lemon juice helps you drink more water, then lemon water may help with weight loss. ​ from October 2012 reported that drinking 2 grams (about 1 teaspoon) of ginger powder in hot water reduced feelings of hunger and increased thermogenesis, a metabolic process during which your body burns calories to produce heat. But this didn't confirm ginger would result in weight loss, nor does it mean ginger can be considered “fat burning." As for cayenne, most suggested weight-loss benefits are linked to a compound in chili peppers called capsaicin. This compound modestly boosts calorie burn, increases fat burn and decreases appetite, meaning it may help with weight control, according to a June 2015 review in ​​, found that adding a half-teaspoon of cayenne to meals only burned an extra 10 calories over four and a half hours. So even if you add that much cayenne pepper to your lemon water, you're not going to see a difference on the scale. Plus, the study authors found that if you regularly eat spicy foods, you may not experience this benefit. Lastly, some people sing the praises of cayenne pepper, ginger, lemon and honey tea. But if you add honey to this mixture, you will negate any tiny calorie deficits you get from the other ingredients: A teaspoon of honey has 20 calories, per the USDA. You've probably read a lot of other supposed health benefits of drinking cold or hot lemon water. Some of these benefits may be tied to adding specific ingredients, such as cayenne, ginger or maple syrup, to the water and lemon juice. But the science does not support many of these claims. Don't fall for the following: So far, there's no scientific research on lemon water for constipation. There is no proof that cold, warm or hot water with lemon helps relieve constipation (nor that it gives you diarrhea) or that lemon juice is a natural laxative. ​, researchers reviewed 11 articles on children who had constipation. They found a link between lower fluid intake and intestinal constipation (though they concluded that more research is necessary on this topic). Our blood maintains a p H of about 7.4, making it slightly basic, or alkaline. Water has a p H of 7 (which is neutral), while lemons have a p H of 2 to 3, so they're acidic. That means adding lemon juice to water will make it more acidic — it won't make lemon water alkaline. Furthermore, it's unclear who, if anyone, would benefit from following an alkaline diet. There's nothing wrong with putting lemon, ginger and cayenne in water if you like the taste. However, this mixture isn't going to improve your health, increase your energy or "detox" your body. Sure, lemons contain vitamin C, which is good for immunity. But, per the USDA, you would need to drink the juice of four or five lemons to get a day's worth of the recommended intake of C, according to the NIH. You may have seen references to the "Master Cleanse" combo of water, lemon, maple syrup and cayenne pepper, or maybe you've heard that distilled water and lemon has the power to cleanse your body. Anything called a "maple syrup detox" or "hot lemon water detox" doesn't actually do anything for you. It makes sense to want to support the liver, because it helps break down food and turn it into energy, transports this energy to cells when needed, helps fight infections and keeps blood clean. But lemon water does not detox or cleanse the liver, and truth be told, the liver doesn't need detoxing in the first place (it does that on its own). Keep in mind, though, that this is just one animal study. We don't know yet if lemon juice would help humans prevent liver injuries from chronic drinking. Better to drink in moderation, if you choose to have alcohol at all. A compound found in lemon and other citrus fruit called naringenin may have anti-diabetes properties — at least for animals. Studies have found that the compound appears to improve blood sugar and lipid levels, reduce diabetic nephropathy and have anti-inflammatory and antioxidant properties, according to a March 2019 review in ​​ review, which also linked naringenin to lower BP. But the same goes here: The effect hasn't been studied in humans, and the amount of naringenin in lemon water is much smaller than the amount used in research. Drink the standard eight glasses a day, and that's 64 calories — less than what's in one Oreo. That "burn" likely won't provide enough of a metabolic boost to make a difference for weight loss. If you choose to have it, you can drink lemon water in the morning, night or any other time of day. Some people claim that lemon water helps them wake up and feel alert, but everyone responds differently. Others may find that hot water and lemon is calming, helping them ease into sleep if they have it in the evening. Just remember that having warm or cold lemon water in the morning will not "kickstart" your digestion or metabolism. It's also totally fine to drink lemon water before, during or after a workout. But don't rely on it as a source of electrolytes. If you sweat heavily during exercise, it's better to reach for a sports drink. While the Master Cleanse recommends having six to 12 glasses of its "lemonade" (a mix of water, lemon juice, maple syrup and cayenne pepper) every day for at least 10 days, that's a bit extreme, especially considering that this mixture won't actually "detox" your body. Plus, the American Dental Association recommends avoiding acidic beverages like lemon juice, or at least drinking them through a straw and having plain water afterward. An easy way to jazz it up is to add a little lemon juice, and you might've heard that this trick offers a load of health benefits, too. Unfortunately, many of these claims are only that — when you dig into the science, there's little or nothing to support them. If you enjoy it and it helps you drink more water, go for it! But learn the truth about the benefits of adding lemon to water before you fool yourself into thinking it's an all-curing elixir. Water supports good hydration and therefore optimal health. Every system in the body depends on water to function properly, per the USGS, and water flushes toxins out of vital organs, delivers nutrients to cells and helps regulate your body temperature. There's nothing especially hydrating about lemon water. But if infusing lemon helps you drink enough water — adults should aim to guzzle somewhere between 9 and 12 cups per day, according to the Mayo Clinic — all the better. Folate is a water-soluble B vitamin known to prevent neural tube defects during pregnancy; it also plays a role in the formation of red blood cells and DNA, according to the National Institutes of Health (NIH). Lastly, vitamin C supports a healthy immune system and acts as an antioxidant to protect against damage caused by free radicals, which may play a role in the development of cancer, heart disease and arthritis, according to the NIH. But lemon water typically only has about a wedge's worth of juice. So lemon water's nutritional profile isn't a game-changer. The juice from one wedge provides not even 1 percent of your daily folate or potassium needs, and only about 3 percent of your daily vitamin C, per the USDA. That's not a reason to avoid it, but don't count on even a few daily glasses of lemon water to be your main source of these nutrients. Let's be clear from the get-go: No studies show a direct link between drinking lemon water and losing weight or boosting metabolism, and there is no lemon water recipe for weight loss. So don't believe the claims that simply having lemon ice water every morning or even boiling lemons for weight loss will make the pounds melt off of you. That said, drinking more water in general may help support your weight-loss efforts. For example, increasing water consumption is linked to taking in fewer calories from soft drinks as well as fatty and sugary foods, according to a large-scale observational study from February 2016 in the ​But you might've noticed that we didn't mention lemons at all in those last few paragraphs. That's because water is doing the work here — lemon just adds flavor. Bottom line: If adding a little lemon juice helps you drink more water, then lemon water may help with weight loss. ​ from October 2012 reported that drinking 2 grams (about 1 teaspoon) of ginger powder in hot water reduced feelings of hunger and increased thermogenesis, a metabolic process during which your body burns calories to produce heat. But this didn't confirm ginger would result in weight loss, nor does it mean ginger can be considered “fat burning." As for cayenne, most suggested weight-loss benefits are linked to a compound in chili peppers called capsaicin. This compound modestly boosts calorie burn, increases fat burn and decreases appetite, meaning it may help with weight control, according to a June 2015 review in ​​, found that adding a half-teaspoon of cayenne to meals only burned an extra 10 calories over four and a half hours. So even if you add that much cayenne pepper to your lemon water, you're not going to see a difference on the scale. Plus, the study authors found that if you regularly eat spicy foods, you may not experience this benefit. Lastly, some people sing the praises of cayenne pepper, ginger, lemon and honey tea. But if you add honey to this mixture, you will negate any tiny calorie deficits you get from the other ingredients: A teaspoon of honey has 20 calories, per the USDA. You've probably read a lot of other supposed health benefits of drinking cold or hot lemon water. Some of these benefits may be tied to adding specific ingredients, such as cayenne, ginger or maple syrup, to the water and lemon juice. But the science does not support many of these claims. Don't fall for the following: So far, there's no scientific research on lemon water for constipation. There is no proof that cold, warm or hot water with lemon helps relieve constipation (nor that it gives you diarrhea) or that lemon juice is a natural laxative. ​, researchers reviewed 11 articles on children who had constipation. They found a link between lower fluid intake and intestinal constipation (though they concluded that more research is necessary on this topic). Our blood maintains a p H of about 7.4, making it slightly basic, or alkaline. Water has a p H of 7 (which is neutral), while lemons have a p H of 2 to 3, so they're acidic. That means adding lemon juice to water will make it more acidic — it won't make lemon water alkaline. Furthermore, it's unclear who, if anyone, would benefit from following an alkaline diet. There's nothing wrong with putting lemon, ginger and cayenne in water if you like the taste. However, this mixture isn't going to improve your health, increase your energy or "detox" your body. Sure, lemons contain vitamin C, which is good for immunity. But, per the USDA, you would need to drink the juice of four or five lemons to get a day's worth of the recommended intake of C, according to the NIH. You may have seen references to the "Master Cleanse" combo of water, lemon, maple syrup and cayenne pepper, or maybe you've heard that distilled water and lemon has the power to cleanse your body. Anything called a "maple syrup detox" or "hot lemon water detox" doesn't actually do anything for you. It makes sense to want to support the liver, because it helps break down food and turn it into energy, transports this energy to cells when needed, helps fight infections and keeps blood clean. But lemon water does not detox or cleanse the liver, and truth be told, the liver doesn't need detoxing in the first place (it does that on its own). Keep in mind, though, that this is just one animal study. We don't know yet if lemon juice would help humans prevent liver injuries from chronic drinking. Better to drink in moderation, if you choose to have alcohol at all. A compound found in lemon and other citrus fruit called naringenin may have anti-diabetes properties — at least for animals. Studies have found that the compound appears to improve blood sugar and lipid levels, reduce diabetic nephropathy and have anti-inflammatory and antioxidant properties, according to a March 2019 review in ​​ review, which also linked naringenin to lower BP. But the same goes here: The effect hasn't been studied in humans, and the amount of naringenin in lemon water is much smaller than the amount used in research. Drink the standard eight glasses a day, and that's 64 calories — less than what's in one Oreo. That "burn" likely won't provide enough of a metabolic boost to make a difference for weight loss. If you choose to have it, you can drink lemon water in the morning, night or any other time of day. Some people claim that lemon water helps them wake up and feel alert, but everyone responds differently. Others may find that hot water and lemon is calming, helping them ease into sleep if they have it in the evening. Just remember that having warm or cold lemon water in the morning will not "kickstart" your digestion or metabolism. It's also totally fine to drink lemon water before, during or after a workout. But don't rely on it as a source of electrolytes. If you sweat heavily during exercise, it's better to reach for a sports drink. While the Master Cleanse recommends having six to 12 glasses of its "lemonade" (a mix of water, lemon juice, maple syrup and cayenne pepper) every day for at least 10 days, that's a bit extreme, especially considering that this mixture won't actually "detox" your body. Plus, the American Dental Association recommends avoiding acidic beverages like lemon juice, or at least drinking them through a straw and having plain water afterward.

date: 25-Aug-2021 22:00next


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