Drink Lemon Water: Wellness Challenge

Drink 1-2 glasses of lemon water each morning this week

“Water is the driving force of all nature.” – Leonardo Da Vinci

One of the simplest ways to improve your health is to increase your daily water intake. After only a few days of proper hydration, joints become less inflamed, digestion improves, toxins are removed, metabolism works more efficiently, essential life processes act as they should, and skin and hair improves. This often increases energy and leaves you with good body feels.

This week’s wellness challenge will help you adopt a habit where you drink more water… and you will amplify the health benefits of water by adding freshly squeezed lemon juice.

Simple instructions

  1. Drink at least one or two glasses of fresh lemon water when you wake up each morning this week.
  2. To make the lemon water, squeeze 1/4-1/2 of a fresh, organic lemon into a glass of room temperature/lukewarm water. Make sure the water is filtered.
  3. Do this before you drink or eat anything else. Drink it before you have coffee and eat breakfast.
  4. As you drink the water, start your day with positivity and gratitude by being thankful for having access to fresh, clean water.
  5. If possible, don’t stop at the end of seven days. Make drinking lemon water a daily habit. This is a very valuable habit to keep.

Wellness challenge: drink lemon water

Helpful tips

  1. Buy a lot of lemons. Visit your local market and stock up on lemons. To save money, buy in bulk.
  2. Filter your water. Just as it is important to drink the right amount of water each day, it is equally important to make sure you are drinking high quality water free of harmful chemicals and toxins. The United States Environmental Protection Agency (EPA) has identified over 700 pollutants that occur on a regular basis in our drinking water, both from municipal sources and water taken directly from wells and springs. Here is how you can filter your water:
    1. Use a whole-house filtration system. Filter systems help with the water’s taste and minimize your exposure to chlorine, fluoride, heavy metals, and other waterborne toxins.
    2. If you are unable to install a house system, an under the sink version like the Aquasana Under Counter Water Filtration System is another good option.
    3. When an under counter filtration system is not possible, use an everyday water countertop filter like a Brita. Keep this filled and on your counter for easy morning access.
    4. Make sure your shower has a filtration system as well because if it is on your skin, you are drinking it. Remember, skin is your body’s largest organ and it absorbs everything you put on it.
  3. Substitute for another citrus fruit. If you do not have a lemon, use a lime.
  4. If straight-up lemon water is not your jam, spice it up. Add other fruits, veggies and/or herbs to your water. You will amp up its taste AND consume more antioxidants and vitamins. In my article, How to Infuse Water in 8 Simple Steps, I cover a ton of flavor combos for you.
  5. Sneak water into your day. For more tips on how to increase your daily water intake, visit my two-part series, “20 Tips For Drinking More Water.”
Dehydration
Consequences of dehydration

Why Is This Practice Important?

Water plays a vital role in our nutrition and well-being – it is the essence of life. All tissues in the body need water to function properly – as it aids in digestion, eliminates wastes and toxins from the body, prevents disease, averts water retention, and much more.

When we do not drink enough water, our bodies become dehydrated. Dehydration is linked to health issues such as allergies, weight gain, heart palpitations, mood changes, anxiety, hair loss, skin problems, wrinkles,  fatigue, digestive issues, bloat, mental fog, dizziness and many more.

It is common for your body to be dehydrated first thing in the morning. Just think about it, your body has gone several hours without hydration – 7, 8, sometime more without water! It is crucial to use morning as a time to rehydrate and help the body prepare for the activities of the day. You can wake your body up by drinking water with lemon. When you drink lemon water, you receive a burst of antioxidants, vitamins and minerals that aren’t found in regular water. Here are some benefits of drinking lemon water:

  • Helps with weight loss
  • Boosts your immune system
    • Lemons are high in ascorbic acid (vitamin C), which is known for its anti-inflammatory benefits and supportive role in healthy immune function. Vitamin C also enhances iron absorption in the body (iron plays an important role in immune function). Lemons also contain saponins, which have antimicrobial properties that help keep colds and flu at bay.
  • Rejuvenates and clears the skin
    • The antioxidants found in vitamin C fight free radical damage, which keeps your skin looking fresh and helps slow down the aging process. This vitamin C also promotes the production of collagen, which is essential in smoothing out fine lines in the face. In a study published in the American Journal of Clinical Nutrition, regularly consuming vitamin C led to younger-looking skin and less wrinkles.
  • Balances your pH levels
    • Lemons are actually one of the most alkalizing foods for the body.
  • Lowers blood pressure
  • Improves heart and nervous system health
    • This is because lemons contain high levels of potassium and potassium is good for the heart.
  • Promotes wound healing
  • Relieves fever naturally
  • Purifies the liver
  • Prevents kidney stones
  • Boosts your mood and energy
  • Enhances the flavor of plain water

Health benefits of lemon water

Join me in this “drink lemon water” challenge!

Good luck to everyone participating in this challenge! For those of you who are going to drink 1-2 glasses of lemon each morning this week, please share your thoughts and experiences with the BambooCore community. Your comments may help others improve their health.

  • What do you think about this challenge? Will it be easy or difficult for you?
  • If difficult, what obstacles are in your way? What can you do to overcome these challenges?
  • Is this a wellness practice that you will stick with after this week? Why or why not?

Past wellness challenges

Check out the Wellness Challenges archive of the BambooCore Blog, where you’ll find all of BambooCore’s past practices and challenges:

Please share

If you like this week’s wellness lifestyle challenge, please share this post, Drink Lemon Water, with your friends and family.

Ready to succeed?

Do you have a question? Would you like to schedule a free strategy session to discuss how you can incorporate this and other challenges into your life? If so, please fill out the fields below and I will be in touch with you soon. I look forward to hearing from you!



Author Details
Founder and CEO of BambooCore
Jennifer is a certified NASM Personal Trainer, MovNat Trainer, and a C.H.E.K Holistic Lifestyle/Nutrition Coach. As the Founder and CEO of BambooCore Fitness, she delivers sustainable lifestyle, nutrition and movement strategies to people looking to improve their health and performance.

When she is not slaying fat and building muscle, Jennifer can be found trekking barefoot, traveling, cooking and refining her photography skills. She also enjoys reading and writing about food culture, history and the science of human movement.
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Founder and CEO of BambooCore
Jennifer is a certified NASM Personal Trainer, MovNat Trainer, and a C.H.E.K Holistic Lifestyle/Nutrition Coach. As the Founder and CEO of BambooCore Fitness, she delivers sustainable lifestyle, nutrition and movement strategies to people looking to improve their health and performance.

When she is not slaying fat and building muscle, Jennifer can be found trekking barefoot, traveling, cooking and refining her photography skills. She also enjoys reading and writing about food culture, history and the science of human movement.

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