Lemon water has been popular for a while, but recently it's been praised on TikTok and Instagram for everything from melting fat to "detoxing" your body and giving you perfect skin. Is this citrusy ritual really the miracle elixir it’s hyped up to be? Here’s a grown-up look at what lemon water is, what it can actually do for your health, and what is pure social media fiction. Spoiler: Lemon water won’t make you thinner, younger, or even immune to colds—but it might help you stay hydrated, which is always a win.

At its core, lemon water is exactly what it sounds like: plain water with fresh lemon juice added. Most people use half a lemon per glass, and you can drink it hot or cold. Nutritionally, the temperature doesn’t matter much—just avoid adding lemon to boiling water, which can degrade its vitamin C.

So, what benefits are real, and which are wishful thinking? We asked two registered dietitians to weigh in on the facts and the fiction.

Nutritionists Cara Harbstreet, MS RD, LD, of Smart Street Nutrition, and Abbey Sharp, RD, host of the Bite Back Podcast are clear: your liver and kidneys are already doing a great job detoxing your body.

“Lemon water is very unlikely to suddenly lead to weight loss or changes to body composition,” says Harbstreet. “Your metabolism is complex and resilient.” Sharp agrees, adding that claims about lemon water “alkalinizing” the body or curing disease are not backed by science. "The reality is, your body runs a very tight ship when it comes to our blood pH and nothing we eat can change that,” she says.

Despite what influencers say, there’s no data proving that lemon water burns fat or boosts metabolism. Drinking water (with or without lemon) can lead to a slight uptick in energy expenditure, but that’s just your body working to absorb and regulate the water's temperature. If lemon water replaces a sugary drink, it might help reduce calorie intake, but the lemon itself isn’t doing the heavy lifting.

Lemons do contain vitamin C—about 30 to 50 mg in one whole fruit—but if you’re just using a wedge or half a lemon, you’re only getting a fraction of that. "Vitamin C is a water-soluble vitamin that’s readily found in fruits and vegetables. If you include those in your diet, you likely have little reason to worry about not consuming enough," says Harbstreet. She adds that she wouldn’t recommend relying solely on lemon water to provide vitamin C in your diet.

While lemon water isn't magic, starting your day with it can be a good thing, especially if it helps you stay hydrated. "If preparing a cup of warm lemon water helps you drink more water because it becomes a soothing ritual to start your day, fantastic," says Sharp. She also notes that hydration in the morning supports digestion and may help with regularity, especially if you're drinking warm water. Just don't confuse bowel movements with detoxing—your body's already handling that on its own.

There are a few things to be mindful of. Lemon juice is acidic, and over time, it can weaken tooth enamel. Sharp recommends using a straw and rinsing your mouth with plain water afterward. People prone to heartburn or acid reflux may also find lemon water irritating, especially on an empty stomach.

Lemon water is hydrating, flavorful, and may encourage you to drink more water overall. It contains a small dose of vitamin C and antioxidants. It can be part of a soothing morning routine and possibly support digestion for some people. “Just don’t expect it to 'detox' you, shrink your waist, or replace a balanced diet,” says Sharp.

If you enjoy lemon water, keep drinking it. It’s a simple, refreshing way to stay hydrated and may offer a small nutrient boost. As long as you know it's not a magic bullet to glowing skin, effortless weight loss, or a detoxified body, it's nevertheless a healthy habit. It’s water—with a twist. And that’s perfectly fine.