According to a survey of over 16,000 people from 13 different countries, only around 40% of men and 60% of women drank enough water.
Drinking fruit-infused water is one of the recommended strategies for boosting hydration and reducing your intake of sugary drinks.
Replacing sugary drinks like soda and flavored tea with unsweetened lime water can positively contribute to your health.
In this article, we’ll review some of the potential benefits of drinking lime water and explain how to make your own lime water at home.
Advantages of drinking lime water
1) Immune system
Limes and other types of citrus fruits are rich in vitamin C. Vitamin C can help support a healthy immune system.
Some studies show that vitamin C supplementation can reduce symptoms and shorten the duration of the common cold, as well as improve outcomes in other infections like pneumonia.
There are several other benefits of vitamin C beyond immune support. Studies show that vitamin C plays a large role in wound healing and is also responsible for the production of collagen, a protein in your skin, hair, and nails.
2) Hydration and weight loss
One of the more obvious perks of drinking lime water is that it can help you drink more fluids, which boosts your hydration status.
Being hydrated plays a crucial role in your health, from the health of your skin, your energy levels, your body’s ability to regulate your temperature, your immune system health, and many other functions.
Drinking water, including lime water, can aid in weight management alongside other healthy lifestyle practices.
According to a study, drinking water can partially help with weight reduction (including fat loss) by suppressing your appetite.
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3) Boost iron absorption
Iron is an important mineral that helps your red blood cells transport oxygen throughout your body.
Without enough iron, you might feel symptoms of iron deficiency anemia, which impacts up to 20% of people in some populations (it varies based on ethnicity and gender, with women more affected than men).
Some of the symptoms of iron deficiency anemia include:
- Shortness of breath
- Dizziness
- Heart arrhythmias (abnormal heart rhythms)
- Headache
- Pale skin
- Pounding in your ears
Increasing your vitamin C, such as by drinking lime water, can help boost your iron absorption.
4) Reduced sugar consumption
Sugary drinks are one of the leading contributors of added sugar in a typical Western diet.
Consuming too much added sugar can have detrimental effects on your health, from increasing your risk factors for developing diabetes to an increased risk of heart disease.
Besides soda, some examples of sugary drinks include:
- Fruit-flavored drinks with added sugar
- Flavored coffee drinks (e.g., vanilla lattes, mochas, etc.)
- Sweetened tea
- Sports drinks
Some recipes for lime water include sugar. Opting for unsweetened lime water or using minimal sugar can assist in reducing overall added sugar consumption.
The American Heart Association recommends limiting added sugar to 24-36 grams daily for women and men respectively. This is the equivalent of 6-9 teaspoons of added sugar per day.
5) Fight inflammation
Inflammation is a helpful response to aid in wound healing and to help our bodies fight infection. However, chronic inflammation can become problematic and lead to heart disease, autoimmune diseases, certain types of cancer, and other conditions.
The vitamin C in lime water is considered an antioxidant, which helps fight inflammation. One study looked at the impact of vitamin C on patients who had just had total knee replacement surgery.
Patients who received vitamin C had reduced markers of inflammation in their blood compared to patients who didn’t.
If you have reduced inflammation after surgery, that can also mean that you might require less pain medication.
How to make lime water at home
Making lime water is pretty simple! To make a single serving of lime water (enough for one glass), you’ll need ½ of a lime.
To make lime water, simply squeeze the juice of ½ of a lime into a glass of water
To make a pitcher of lime water (around ten servings of one cup each), you’ll need around five limes – but you can adjust the amount with some trial-and-error to determine how many you need to get the flavor you want.
Making lime water using crystallized, dehydrated lime
Alternatively, you can use crystallized, dehydrated lime (like TRUE Lime) so you don’t have to squeeze the juice from limes.
One packet is around the equivalent of one lime wedge, so you can use as many packets as you’d like to get the level of lime flavor you prefer.
These types of packets usually don’t have added sugar, but double-check that the kind you choose doesn’t.
Other recipes for lime water
There are plenty of recipes for lime water. Some suggest adding sugar and herbs like mint to enhance the flavor.
If you’re limiting sugar, you can use a sugar alternative like Splenda or stevia or omit the sugar altogether.
Mint complements limes well, so it’s the most popular herb for pairing with lime water. Just add a few sprigs of fresh mint to your glass or pitcher and adjust the amount as desired.
Using lime juice for lime water
If you don’t have any limes on hand, you can use lime juice instead. One lime usually equals around two tablespoons of lime juice, so for a single serving of lime water, you can use one tablespoon of lime juice.
What time of day should you drink lime water?
You’ve probably seen the recommendation to drink lemon or lime water first thing in the morning or before bed for the most benefits.
However, you can drink lime water whenever you’d like and still get the benefits of increased hydration, vitamin C, and the other benefits we have already covered.
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Conclusion
- Lime water typically consists of lime juice mixed with water. While unsweetened lime water is preferable, some variations may include added sugar. You can also use sugar substitutes like stevia or sucralose if you’d like.
- If you don’t have fresh limes on hand, you can use lime juice or crystallized dehydrated lime juice like TRUE Lime packets.
- Some of the benefits of drinking lime water include increased hydration and its benefits, increased vitamin C intake and its benefits, and the potential for reduced sugar intake.
- Adding fresh mint can complement the flavors of lime and is a common addition to lime water recipes.
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