Ciao -
If you had a dollar for every time you heard ‘drink more water’, you’d have a lot of dollars, right? Welcome to episode 1 of Daily Rituals, where if that was a thing, you’d be a dollar richer. (Drink a glass of water for every time you read ‘lemon’ in this post and you'll be more than set for the day.)
Not to be the bearer of bad news, but I mean… odds are you could drink more water. It’s no secret that water is a lifeline - our bodies simply cannot survive without it.
A good starting place to have an idea of how much water you should be drinking a day in ounces is your body weight divided by two. So 150 pounds, 75 ounces. This number should be a bare minimum goal of liquids consumed! Lemon water can be a great tool in helping to increase that liquid intake goal. This daily ritual comes with many benefits and incentives.
Hydration: Lemon juice contains high amounts of electrolytes - electrically charged minerals and compounds that help our bodies to do essential functions such as muscle contractions and energy production.
Nutrients: An ounce of lemon juice contains about 20% of the daily vitamin C recommendation including some potassium (an electrolyte) and B vitamins. Lemons are also high in plant compound phytonutrients called flavonoids that are rich in antioxidants, protecting cells from oxidative damage and free radicals that lead to inflammation and disease.
Detoxification: With the high level of vitamin C in lemons, lemon water can aid the bodies cardiovascular system in blood purification. It has also been shown to promote healthy liver and kidney function, the two powerhouses of detoxication, benefit the respiratory system, and support the immune system.
Regulating stress: Dehydration can be a big factor in the bodies instinctual practices to increase fatigue and raise the stress hormone, cortisol. Lemon juice in water can help to combat and minimize the effects of cortisol in the body by helping you to stay hydrated, relaxed, and energized.
Digestion: Not to totally nerd out here, but I will anyway. It may seem strange that adding a citric, acidic, fruit to an upset belly with indigestion can help, but the science tells us why and how. The PH level of lemon juice is very compatible with the PH level of our stomach acid, hydrochloric acid. The digestive enzymes in our stomachs is called pepsinogen, and in order to digest protein, pepsinogen must be converted into pepsin (and how that works is even too nerdy for me). Especially with regular consumption, lemon water can help the stomach to balance this entire process! Often times, low stomach acid can be the root cause of a number of digestive issues such as bloating or food sensitivities.
Lemon water can be drank anytime, day and night, such as in a glass of water after lunch or in a cup of tea before bed; although, lemon water is the most potent and effective on an empty stomach after waking up in the morning. I recommend drinking 12-16 ounces of warm water with the juice of half a lemon 15-30 minutes before your first meal/drink of the day to allow the digestive system to wake up gently, with the help of the balancing lemon juice. Our digestive system has to exert energy to warm up liquids and foods that we consume, so warmth in the belly is a kind way to start your digestion for the day. And yes, I mean even before coffee! (A post about coffee on an empty stomach coming soon).
The goal for this Daily Rituals section is to share ideas so you can find ones that work for you to incorporate, daily, into your routines to increase quality of life and wellness. The 21/90 rule says this: it takes 21 days to create a habit, and 90 days to create a permanent lifestyle change. Maybe a glass of warm lemon water in the morning or the water bottle that sits on your desk with lemon juice in it can become a part of your Daily Rituals.
Food for thought,
Lai