Morning Miracle or Myth? The Truth About Lemon Salt Water’s Benefits

Published By Comzix Team
A Refreshing Morning Ritual to Energize Your Day
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Updated By Julia Ruch, CPT

Last Updated: 15 June 2024

Lemon saltwater is a refreshing drink made by mixing lemon juice and Himalayan salt with regular water. There are different ways to make it, but most people add the juice of half or a whole lemon to 8 to 12 ounces of water, along with a quarter teaspoon of natural Himalayan sea salt. Pink Himalayan sea salt is commonly used, but if you don’t have it, Celtic sea salt or another natural salt can work. Even regular iodized salt can do, although natural sea salt is better because of its extra nutrients.

You can enjoy your lemon saltwater hot, at room temperature, or cold. Warm water is usually recommended because salt dissolves better in it, and there might be extra benefits to starting your day with a warm drink.

The Nutritional Value of Lemon Salt Water

Lemon salt water, a simple blend of lemon juice, water, and a pinch of salt, has become quite the sensation for its potential health perks. Let’s take a closer look at the nutritional advantages of this refreshing concoction and how it can boost your well-being.

Vitamin C Kick

Lemons are celebrated for their generous dose of vitamin C. Just a single lemon can provide around 31 mg of this vital nutrient, which covers more than half of the recommended daily intake for adults. Vitamin C acts as a potent antioxidant, safeguarding cells from damage caused by free radicals while bolstering the immune system.

Keeping Hydrated and Balanced

By adding a dash of salt to lemon water, you not only enhance its taste but also introduce essential minerals like sodium, potassium, and magnesium. These minerals are pivotal in maintaining electrolyte balance, crucial for proper hydration and the optimal functioning of muscles, nerves, and cells.

Supporting Digestion

Starting your day with lemon salt water might just give your digestion a boost. The acidity of lemon juice can kick-start the production of digestive juices, facilitating better digestion and nutrient absorption. Moreover, lemon water has been known to alleviate symptoms of indigestion such as bloating and heartburn.

“Lemon salt water is a combination that can provide a lot of hydration in a hurry. Water is obviously key to hydration, but salt is also important, especially if you’ve been sweating. The addition of lemon gives you some vitamins, fiber, and sugars as well. The idea that we always wake up dehydrated is a bit overblown; if we get enough hydration the day before and don’t over-exert ourselves or indulge in alcohol, we’ll usually wake up with normal hydration levels. That being said, dehydration does happen, and this is a good remedy for it. Drinking water first thing in the morning has also been shown to help boost your metabolism and reduce your appetite throughout the coming day,” says Catherine Rall, a Registered Dietitian.

9 Reasons to Make Lemon Salt Water Your Morning Ritual

1. Refreshing Hydration Boost

As the sun rises, so does the need to rehydrate after a night’s slumber. Imagine waking up to a glass of lemon salt water, a revitalizing elixir that quenches your body’s thirst and replenishes vital electrolytes. It’s like giving your body a gentle wake-up call, leaving you feeling refreshed and ready to take on the day.

2. Gentle Digestive Support

Our bodies appreciate a little nudge to kickstart digestion, especially after a night of rest. Sipping on lemon salt water in the morning sets the stage for a harmonious digestive dance, encouraging the production of digestive juices and easing the journey of breakfast through your system. Say goodbye to morning bloating and constipation woes as you embrace this natural digestive aid.

3. Embrace the Detoxifying Power

Lemons, with their zesty flavor and citric acid goodness, bring a burst of detoxification magic to your morning ritual. They work their wonders by gently cleansing the liver and kidneys, helping your body flush out toxins accumulated overnight. The result? A clearer complexion, improved digestion, and a spring in your step as you bid farewell to sluggishness.

4. Nourishing Your Immune Fortress

In today’s fast-paced world, fortifying your immune system is key to staying resilient. Enter lemon salt water, a hero packed with vitamin C, ready to bolster your body’s defense against pesky invaders. By starting your day with this immune-boosting elixir, you’re arming yourself with nature’s shield, ready to tackle whatever challenges come your way.

5. Balancing Act: Alkalizing Goodness

Despite its tangy taste, lemon water performs a balancing act within your body, tipping the scales towards alkalinity once metabolized. This delicate equilibrium supports overall health by keeping acidity at bay, paving the way for improved bodily functions and a happier, healthier you.

6. Weight Wellness Journey Companion

For those embarking on a journey towards wellness, lemon salt water is a trusty companion. Its appetite-suppressing properties, coupled with hydration and digestion support, make it a valuable ally in managing weight. And let’s not forget its detoxifying prowess, which lends a helping hand in shedding unwanted pounds and revealing the best version of yourself.

7. Radiant Skin, Inside Out

They say beauty starts from within, and lemon salt water couldn’t agree more. By purifying from the inside out, it bestows upon you the gift of radiant skin. Bid farewell to blemishes and hello to a clearer, more luminous complexion, all thanks to the detoxifying and hydrating powers of this morning elixir.

8. Mental Clarity Elixir

As you take that first sip of lemon salt water, feel the fog of sleep dissipate and mental clarity emerge. The invigorating citrus scent awakens your senses, while the hydration and nutrients set your mind ablaze with focus and alertness. With this potion in hand, you’re armed and ready to conquer the day’s challenges with a clear mind and unwavering determination.

9. A Smile That Sparkles

While lemon juice may raise concerns about tooth enamel erosion, fear not. Diluted in water and paired with salt, lemon salt water becomes a friend to your pearly whites. Its antibacterial properties offer a shield against oral foes, promoting gum health and leaving your smile as bright as the morning sun.

How to Make Lemon Salt Water


  • Freshly squeezed lemon juice
  • Filtered water
  • A pinch of high-quality sea salt or Himalayan salt

Preparation Steps

  1. Squeeze the Juice: Start by squeezing the juice from half a lemon. You can use a handheld juicer or simply press the lemon with your hands to extract the juice. Make sure to remove any seeds.
  2. Warm Water: Heat up a glass of filtered water. Warm water is recommended because it helps the salt dissolve better and may have additional benefits for your digestive system.
  3. Add the Lemon Juice: Pour the freshly squeezed lemon juice into the warm water. Adjust the amount of lemon juice based on your taste preferences. Some people prefer a stronger lemon flavor, while others like it milder.
  4. Add a Pinch of Salt: Take a pinch of high-quality sea salt or Himalayan salt (approximately 1/4 teaspoon) and add it to the lemon water. Stir well until the salt is completely dissolved.
  5. Enjoy Immediately: Drink the lemon salt water immediately upon waking up, preferably on an empty stomach. This morning ritual can kickstart your metabolism, hydrate your body, and provide various potential health benefits.

Tips for Drinking Lemon Salt Water

Start Your Day Right

Kick off your mornings by indulging in a refreshing glass of lemon salt water. It’s best to savor this concoction before diving into your breakfast or any other beverages. This simple ritual not only invigorates your senses but also sets a healthy tone for the rest of your day.

We spoke with Nutritionist Lisa Richards, author of the Candida Diet, to uncover the truth about the benefits of lemon salt water in the morning. According to Lisa, Lemon water can be a great alternative to caffeine in the mornings. It gives many of the same benefits without the stimulant.

Lemon water enhances mental clarity in two ways; hydration and increased blood flow. For those that do not like to drink plain water, adding lemon to their water will increase the likelihood that they will drink it and stay hydrated.

Dehydration can cause brain fog, fatigue, and confusion. Lemon water contains potassium, which increases blood flow to the brain, making mental clarity and energy more likely.

Ease Into It

When it comes to lemon salt water, it’s wise to start small and gradually work your way up. Begin with the juice of half a lemon squeezed into a glass of water. This gentle introduction allows your body to acclimate to the acidity without overwhelming your system. As you grow more accustomed to the taste, feel free to adjust the quantities to suit your preference.

Get Creative

Don’t be afraid to get creative with your lemon salt water concoction. Add a touch of sweetness with a dollop of honey, or spice things up with a hint of ginger. Fresh mint leaves can also lend a burst of freshness to your drink. Not only do these additions tantalize your taste buds, but they also bring additional health benefits to the table.

  • Honey: A teaspoon of honey not only adds sweetness but also boasts antibacterial properties, making it a soothing addition to your morning routine.
  • Ginger: A teaspoon of honey not only adds sweetness but also boasts antibacterial properties, making it a soothing addition to your morning routine.
  • Mint: Sprigs of fresh mint elevate your drink with a cool, refreshing flavor while promoting digestive comfort.

Embrace experimentation to find the perfect blend that suits your palate and enhances your well-being. Remember, the journey to optimal health is as much about enjoyment as it is about nourishment. So, sip mindfully and relish every drop of your revitalizing lemon salt water.

Precautions and Considerations

Protecting Your Tooth Enamel

We all love the refreshing zing of lemon water, but did you know it could impact your dental health? Lemon juice’s acidity can gradually wear down your tooth enamel over time, leading to sensitivity and other issues. To safeguard your pearly whites while still enjoying your favorite drink, try sipping lemon water through a straw to minimize direct contact with your teeth. Afterward, swish some plain water around in your mouth to help rinse away any lingering acidity.

Mindful Sodium Intake

While a sprinkle of salt can enhance the flavor of your lemon water and provide essential minerals, it’s essential to be mindful of your sodium intake, especially if you’re following a low-sodium diet. Too much salt can contribute to health issues like high blood pressure and fluid retention. If you’re watching your sodium levels, consider adjusting the amount of salt you add to your lemon water or exploring alternative flavorings. Consulting with a nutritionist or healthcare provider can offer personalized advice tailored to your dietary needs and preferences.

Final thoughts

As you greet each morning, consider welcoming it with a glass of lemon salt water. Beyond mere hydration, this simple blend offers a burst of refreshment and a boost of wellness to kickstart your day.

While you enjoy this revitalizing elixir, remember to tune into your body’s preferences. Whether you prefer it warm and soothing or chilled and invigorating, tailor it to suit your taste.

But, keep an eye on your dental health and salt intake along the way. Sip thoughtfully through a straw and consider moderation if needed.

Here’s to starting your day on a healthy note, embracing the unique ritual of lemon salt water with zest and vitality. Raise your glass to the new day ahead!


1. Is lemon salt water suitable for everyone?

While it’s a hit for many, those with citrus allergies might want to steer clear. Always wise to chat with your doc if you’re unsure.

2. Can I drink lemon salt water throughout the day?

While it’s generally safe to consume lemon salt water throughout the day, moderation is key to avoid overexposure to citric acid.

3. Can pregnant women drink lemon salt water?

Pregnant women can safely consume lemon salt water in moderation as part of a balanced diet, but it’s advisable to consult with a healthcare provider for personalized advice.

4. Can I sweeten lemon water with sugar instead of salt?

While sugar can be added for sweetness, it’s best to avoid excessive sugar intake. Opting for a pinch of salt provides essential minerals without the added calories.

5. Can I use any salt, or is Himalayan the way to go?

While Himalayan sea salt is all the rage, feel free to experiment with other natural salts like Celtic sea salt or even regular iodized salt. Just aim for the good stuff to get those extra nutrients.

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Julia Ruch, CPT, is a dedicated Personal Trainer and Bodybuilding Coach in San Francisco. With over a year's experience, she excels in crafting tailored fitness programs. Previously, she showcased her skills in recruiting, instruction, and promotions, demonstrating adaptability and a strong work ethic. Julia holds a Bachelor's degree in Sociology from UC Santa Barbara, bringing a holistic approach to her fitness coaching. Her passion lies in empowering individuals to achieve their fitness goals, fostering positive transformations in their lives.

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