Is drinking lemon squash good for you? The complete nutrition diet guide

November 6, 2025 •

5 min read

An estimated 11% of UK adults still drink squash regularly, often unaware of its hidden sugar or artificial sweetener content. So, is drinking lemon squash good for you, or is it a sugary trap? The answer depends on the ingredients, quantity, and preparation method.

Quick Summary

This article explores the nutritional differences between commercial and homemade lemon squash, detailing the health benefits of lemons versus the risks of added sugars and artificial ingredients. Key aspects covered include hydration, vitamin C content, dental health impacts, and simple recipes for healthier versions.

Key Points

Homemade vs. Commercial: Homemade lemon squash is healthier as you control sugar content, while store-bought versions are often high in sugar and artificial sweeteners.
Source of Vitamin C: The fresh lemon juice in squash is a good source of vitamin C, an antioxidant that supports immune function and skin health.
Dental Health Risk: The high acidity in lemon squash can cause tooth enamel erosion over time. Drinking through a straw and rinsing your mouth can help mitigate this risk.
Hydration Aid: Lemon squash can make plain water more appealing, helping increase overall fluid intake and prevent dehydration.
Moderation is Key: Despite its potential benefits, lemon squash—especially commercial types—should be consumed in moderation due to its sugar and acid content.
Customize Your Health: Making your own lemon squash allows you to adjust sweetness and add beneficial ingredients like fresh mint or ginger.

The Surprising Truth Behind Lemon Squash

Lemon squash is a popular beverage worldwide, offering a quick and refreshing citrus flavor. However, its health profile varies dramatically depending on whether it’s a commercially produced syrup laden with sugar or a simple, homemade concoction. While the lemon itself is rich in vitamin C and antioxidants, the additions often found in store-bought versions can undermine these benefits.

The Nutritional Profile: What's in Your Glass?

At its core, lemon squash is a mixture of concentrated lemon juice, water, and a sweetener. The key to understanding its health impact lies in the type and amount of sweetener used, as well as the presence of artificial additives.

Homemade Lemon Squash: Typically made from fresh lemon juice, water, and sugar or a natural alternative. This version retains more of the lemon’s natural nutrients, like vitamin C, and allows for control over the sugar content. Fresh lemon juice contains citric acid, which can stimulate digestive juices and promote overall gut health.
Commercial Lemon Squash: These products are often high in added sugars, including sucrose, fructose, and glucose. Even "no-added-sugar" versions often rely on artificial sweeteners like aspartame, which can still have potential health implications. Commercial options are also frequently pasteurized, which can destroy some of the beneficial enzymes and nutrients present in fresh lemons.

Potential Health Benefits (Primarily from Fresh Lemon Juice)

Despite the potential downsides of additives, the lemon part of the drink still offers nutritional value, especially in a homemade, low-sugar version.

Excellent Source of Vitamin C: Lemons are packed with vitamin C, a powerful antioxidant that supports immune function, aids in collagen production for healthy skin, and fights against free radicals. A glass of lemon water can contribute significantly to your daily vitamin C intake.
Promotes Hydration: Adding lemon squash (especially a low-sugar, homemade version) to water can make it more palatable, encouraging you to drink more throughout the day. Staying adequately hydrated is crucial for regulating body temperature, organ function, and overall well-being.
Aids Digestion: Citric acid in lemons can help stimulate the production of stomach acid, which improves digestion. For some, drinking warm lemon water or a mild, homemade squash in the morning can help with constipation.
Supports Skin Health: The vitamin C and hydration provided by lemon water contribute to healthier skin. Hydration prevents dryness and wrinkles, while vitamin C helps protect skin from damage.

The Major Downsides: Sugar and Acidity

For many, the biggest health risks associated with lemon squash are the high sugar content and the acidic nature of the lemon itself.

High Sugar Content: A significant issue with many commercial squashes is the amount of sugar. Regular consumption of high-sugar drinks is linked to an increased risk of weight gain, type 2 diabetes, and heart disease.
Dental Erosion: Both the natural citric acid in lemons and the sugar can be detrimental to teeth. Frequent exposure to acid can erode tooth enamel, the protective outer layer, leading to sensitivity and decay. This is particularly a risk when sipping acidic drinks over a prolonged period.
Gastrointestinal Issues: For individuals with sensitive stomachs or conditions like acid reflux, the high citric acid content can cause heartburn, nausea, or an upset stomach, especially when consumed on an empty stomach.

Homemade vs. Commercial Lemon Squash

Choosing between homemade and store-bought lemon squash is a critical decision for your health. The difference lies in control over ingredients and processing.

Key Differences


Feature	Homemade Lemon Squash	Commercial Lemon Squash
Ingredients	Fresh lemons, water, and a controlled amount of sugar or natural sweetener.	Concentrated lemon juice, high fructose corn syrup or artificial sweeteners, and preservatives.
Sugar Content	Fully controlled; can be reduced or replaced with natural alternatives like honey or stevia.	High in added sugars or artificial sweeteners; lacks control.
Nutritional Value	Higher vitamin C content and beneficial enzymes due to lack of extensive processing.	Lower vitamin C due to pasteurization; contains minimal nutritional value beyond basic hydration.
Dental Impact	Still acidic, so requires precautions like using a straw.	Same acidic risk, plus sugar content feeds bacteria that cause decay.
Flavor	Fresh, vibrant lemon taste; can be customized with additions like mint or ginger.	Often has a more processed, less natural flavor profile.

How to Make a Healthier Version at Home

Making your own lemon squash is simple and ensures you are in control of the ingredients, particularly the sugar. A basic recipe involves just lemons, water, and your preferred sweetener.

Simple Homemade Lemon Squash Recipe:

Gather Ingredients: Juice 5-6 fresh lemons to get about 1 cup of juice. You will also need about 1 cup of sugar (or less, depending on your preference) and 1 cup of water.
Make the Syrup: Combine the sugar and water in a saucepan over low heat until the sugar fully dissolves. Do not boil. Let the syrup cool completely to room temperature.
Combine and Store: Once the syrup is cool, add the fresh lemon juice and mix well. Pour into a clean, sterilized bottle and store in the refrigerator. Use within a few months for the freshest taste.
Serve: To enjoy, mix about a quarter-cup of your homemade squash with three-quarters of a cup of chilled water and add ice. Garnish with a fresh lemon slice and mint leaves if desired.

Conclusion: The Final Verdict

Is drinking lemon squash good for you? In short, it can be, but you must choose wisely. The concentrated, sugary versions found in stores offer little nutritional benefit and come with significant health risks, primarily due to their high sugar and acidic content. Homemade lemon squash, on the other hand, allows you to reap the benefits of fresh lemons and vitamin C while controlling the sugar intake.

For optimal health, the best practice is to opt for homemade squash, drink it in moderation, and take precautions to protect your teeth, such as using a straw and rinsing your mouth with plain water afterwards. By making informed choices, you can enjoy this classic beverage without compromising your nutrition goals. For more healthy drink options, consider exploring the NHS guidelines on water and drinks.

Frequently Asked Questions

No, store-bought lemon squash is generally not as healthy. Commercial versions often contain high levels of added sugar or artificial sweeteners, and the pasteurization process can reduce the vitamin content, unlike fresh, homemade squash.

Yes, the citric acid in lemon juice, especially when consumed frequently, can erode tooth enamel over time. The risk is heightened with sugary versions. To protect your teeth, it's recommended to drink through a straw and rinse your mouth with water afterward.

When made with fresh lemons, the citric acid can stimulate digestive juices, which may help with indigestion and constipation. This is most effective with a homemade, low-sugar version.

While homemade, low-sugar lemon squash can be a lower-calorie alternative to sugary sodas, it is not a weight-loss solution on its own. The fiber in whole lemons, which helps reduce cravings, is not present in the juice. Store-bought versions can be counterproductive due to high sugar content.

You can make it healthier by controlling the sugar, using natural sweeteners like honey or stevia in moderation, and adding extra ingredients like fresh mint, ginger, or cucumber for added flavor and nutrients.

For children, water and milk are the best drink choices. The NHS advises that children should avoid sugary squash and fizzy drinks completely due to the risks of dental decay and high sugar intake.

Consume homemade, low-sugar versions in moderation. Drink it with meals rather than throughout the day to reduce dental exposure, use a straw, and always rinse your mouth with plain water after drinking.