Hydration: Why water is the only clear nutritional recommendation and how lemon water & Suero can help.

Few topics are as prevalent in nutrition and lifestyle media as proper hydration. Whether it's detox teas, sports drinks, vitamin water, or the latest social media craze, we're bombarded almost daily with promises of how the right fluids can make our bodies fitter, healthier, or more beautiful. But what does science say? And what role do trends like lemon water, hangover cures, or the Mexican "Suero" play?

Water is and remains the best and most important fluid for our bodies. With the right twist, it can also be made more varied and, in some situations, even more functional.

Why hydration is so crucial

Our bodies are made up of approximately 60% water. Every cell, every organ, and every metabolic process depends on an adequate supply of fluids. Water transports nutrients, regulates body temperature, supports digestion, and is essential for brain function.

Drinking a large glass of water on an empty stomach in the morning is particularly beneficial. This replenishes the body's fluid reserves after the night. Since the body loses fluids through breathing and perspiration during sleep, drinking water in the morning provides a real energy boost.

Lemon water: Trend or real miracle cure?

On social media, influencers are celebrating lemon water as a beauty and weight-loss miracle. Stars like Beyoncé and Gwyneth Paltrow reportedly start their day with it. Ayurvedic medicine also attributes special health benefits to the drink.

The fact is: lemon juice offers several benefits. It's rich in vitamin C, which supports collagen production and protects the skin from free radicals. Additionally, it provides minerals such as potassium, magnesium, and calcium, and can aid digestion by stimulating gastric secretion. Therefore, lemon water can certainly be considered a small but valuable addition to everyday life.

Scientifically, there are also some exciting initial indications:

A study by the Boston University School of Medicine with almost 47,000 male participants showed that increased vitamin C intake, for example through lemon water, can lower uric acid levels in the blood and thus reduce the risk of gout.

Another study, published in the journal Nutrition Research, involving 100 women, suggested that lemon water could have positive effects on insulin resistance, body fat percentage and the risk of cardiovascular disease.

However, there is still a lack of universally valid evidence. Lemon water is healthy, but it's not a miracle cure and certainly not the sole solution for weight loss. Those who want to boost their metabolism will achieve more in the long run with a balanced diet and sufficient exercise.

Lemon water vs. apple cider vinegar water

An interesting comparison is apple cider vinegar water: Due to the acetic acid it contains, a short-chain fatty acid, it can improve insulin sensitivity and have a positive effect on blood sugar levels. Initial evidence even suggests that apple cider vinegar might be more helpful for weight loss than lemon.

This shows that even though lemon water tastes fresh and provides vitamin C, the most important function is fulfilled by the water itself.

Water as the best “hangover cure”

From a medical perspective, a hangover is primarily caused by dehydration: alcohol dehydrates the body, causing it to lose more water than the drinks provide. Headaches, dizziness, and fatigue are the result.

The recommendation here is clear: water is the first and most important measure.

Drinking a glass of water regularly during a night out can significantly reduce typical hangover symptoms the next day. It's also a good idea to replenish your fluids thoroughly before going to bed. The next morning, drink plenty of water in small sips. This gently rehydrates your body and helps it recover more quickly.

Does lemon water alleviate a hangover? Yes, but only indirectly. The vitamin C it contains acts as an antioxidant and can support the body's regeneration. Furthermore, the refreshing taste often makes drinking easier when you're dehydrated and feeling weak. However, the amount of water is crucial, not the lemon itself.

Suero: Mexico's insider tip for rapid hydration

Besides lemon or apple cider vinegar water, there is another interesting option: Suero. This drink is particularly popular in Mexico on hot days or after physical exertion.

The name “Suero” translates roughly to infusion or saline solution, and that's exactly what it is: a salty, fizzy drink that replaces lost fluids and minerals.

The recipe according to Michele Vieux:

350ml sparkling water

1/2 lemon, freshly squeezed

1/2 lime, freshly squeezed

1/8 tsp coarse salt (kosher or sea salt)

ice cubes

The preparation is simple, but the order is important: first squeeze the lemon and lime, then add the salt, finally pour in the sparkling water and top with ice. The carbonation ensures that the ingredients mix on their own, without any stirring.

The result: an incredibly refreshing drink that provides not only fluids but also electrolytes, similar to expensive sports drinks, but with natural ingredients.

Water beats lifestyle drinks

So why not just reach for water instead of relying on expensive "hangover cures" or detox programs? For many of these drinks, there is still a lack of reliable scientific evidence. 

Many people find it difficult to drink plain water regularly; it often seems too boring or unappealing. Therefore, many prefer flavored varieties. However, these often contain artificial additives such as sugar, sweeteners, preservatives, or artificial flavors and colors. But it doesn't take much: just a squeeze of fresh organic lemon or other fruit is enough to make water more varied and enjoyable, completely without artificial additives.

Water remains the most reliable and simplest form of hydration; it is always available and essential for the body. Whether for preventing a hangover, supporting digestion, or for healthy skin: hydration is fundamental.

Simple. Clear. Water.

Whether it's lemon water in the morning, a glass of apple cider vinegar water in between, or a Suero after a workout, the most important recommendation is: drink enough water.

Choi, H.K., Gao, X., & Curhan, G. (2009). Vitamin C intake and the risk of taste in men: a prospective study. Archives of Internal Medicine, 169(5), 502-507. https://doi.org/10.1001/archinternmed.2008.606

Kim, MJ, Hwang, JH, Ko, HJ, Na, HB, & Kim, JH (2015). Lemon detox diet reduced body fat, insulin resistance, and serum hs-CRP level without hematological changes in overweight Korean women. Nutrition Research, 35(5), 409-420. https://doi.org/10.1016/j.nutres.2015.04.001