Lemon Water for Weight Loss: Finding Your Perfect Balance

Introduction

Do you ever find yourself reaching for something more exciting than plain water, only to be met with sugary drinks that leave you feeling sluggish and unsatisfied? Many of us are on a quest for simple, effective ways to boost our wellness and support a healthy lifestyle. From improving digestion to supporting our immune system, the journey to feeling better from the inside out often starts with small, consistent habits. One such habit that has garnered significant attention is incorporating lemon water into a daily routine, especially for those interested in healthy weight management.

But how much lemon should you really put in your water for weight loss, and what are the actual benefits beyond the hype? In a world full of wellness fads and conflicting information, it's easy to get lost. We believe in cutting through the noise with science-backed insights and practical advice. This comprehensive guide will explore the genuine advantages of drinking lemon water, delve into the optimal preparation, address common myths, and show you how this simple addition can seamlessly integrate into a holistic wellness strategy. By the end, you’ll understand how to harness the power of lemon water to support your goals, alongside foundational practices for true, lasting well-being.

The Science Behind Lemon Water and Weight Management

When we talk about weight management, it’s crucial to understand that no single ingredient or drink is a magic solution. Instead, sustainable results come from a combination of lifestyle choices: a balanced diet, regular physical activity, stress management, quality sleep, and, critically, proper hydration. Lemon water plays a supporting role within this holistic framework, primarily by enhancing hydration and offering a healthier alternative to calorie-laden beverages.

Hydration: The Cornerstone of Wellness

It might sound basic, but adequate hydration is arguably one of the most underrated components of overall health and, by extension, weight management. Our bodies are composed of roughly 60% water, and every single cellular function, from nutrient transport to waste elimination, depends on it.

• Metabolism Boost: Staying well-hydrated helps maintain metabolic rate. When you're dehydrated, your metabolism can slow down, making it harder for your body to process calories efficiently. Think of your body as an engine; water is the coolant and fuel that keeps it running smoothly.
• Energy Levels: Dehydration can lead to fatigue and reduced energy, often mistaken for hunger. When you're energized, you're more likely to be active and less likely to seek quick energy boosts from sugary snacks.
• Optimal Bodily Functions: From lubricating joints to regulating body temperature and protecting organs, water is indispensable. When these systems are working well, your body is better equipped to manage weight effectively.

For many, plain water can be, well, a little boring. This is where lemon water shines. The bright, tangy flavor of lemon can make water more appealing, encouraging you to drink more throughout the day without adding excess calories or artificial ingredients. This increased water intake is a powerful, yet simple, strategy for supporting healthy body functions and weight management. For a deeper dive into how proper hydration can fit into your personalized wellness journey, we encourage you to Take our 3-minute Weight-Loss Quiz. It's a great first step to understanding your unique needs and kick-starting your transformation.

Satiety and Calorie Intake

One of the key ways lemon water can indirectly support weight loss is by influencing satiety and reducing overall calorie intake.

• Pre-Meal Consumption: Several studies suggest that drinking water before meals can help you feel fuller, leading to a reduction in the amount of food consumed during that meal. This is a simple, effective strategy that applies equally to lemon water. Imagine a scenario where you're prone to overeating at dinner. A glass of lemon water 15-30 minutes before your meal could help curb your appetite and reduce your caloric intake naturally, without feeling deprived.
• Replacing Sugary Drinks: This is perhaps the most significant contribution of lemon water to weight management. Many people consume hundreds of "empty" calories daily from sodas, fruit juices with added sugars, and sweetened coffee or tea. By substituting these high-calorie, low-nutrient beverages with lemon water, you drastically reduce your sugar intake and associated calories. Over time, this small change can lead to substantial caloric savings and support your weight management goals. For example, if you typically drink a 12-ounce soda containing around 140 calories daily, replacing it with lemon water could save you over 50,000 calories in a year – the equivalent of roughly 14 pounds!
• The Pectin Myth: You might have heard that lemons contain pectin fiber, which helps reduce appetite. While lemons do contain pectin, the amount in a typical glass of lemon water (diluted lemon juice) is negligible. The feeling of fullness primarily comes from the water itself, not the small amount of fiber. At Bala Health, we’re all about transparency and setting realistic expectations. We focus on what truly works and is backed by science, helping you make informed decisions about your health rather than falling for common misconceptions.

Metabolism and Energy

While lemon water isn't a miraculous metabolism booster, its components contribute to the body's natural metabolic processes and energy production.

• Vitamin C and Iron Absorption: Lemons are rich in Vitamin C, a powerful antioxidant. Vitamin C plays a crucial role in the absorption of non-heme iron (iron found in plant-based foods). Iron is essential for producing hemoglobin, which carries oxygen in the blood. Low iron levels can lead to fatigue and sluggishness, which in turn can reduce motivation for physical activity. By supporting iron absorption, lemon water helps ensure your body has the oxygen it needs, contributing to better energy levels. This means you might feel more inclined to hit the gym or take that walk, which directly impacts calorie expenditure and weight management.
• General Energy Production: The B vitamins found in lemons, even in trace amounts, are cofactors in energy metabolism, helping your body extract energy from the food you eat. While not a primary source, these micronutrients contribute to the symphony of processes that keep you energized.

It's important to frame these benefits correctly: lemon water supports these natural bodily functions. It's a powerful tool in your wellness toolkit, not a standalone solution. Our philosophy at Bala Health is built on this understanding – providing clean, functional, science-backed formulas that support your body's innate capabilities. For a truly personalized strategy that addresses metabolism, energy, and sustainable weight management, consider taking our Weight-Loss Quiz. It’s designed to help you identify areas for improvement and guide you towards a personalized gut-health roadmap.

Beyond Weight: The Comprehensive Health Benefits of Lemon Water

While weight management often brings people to lemon water, its benefits extend far beyond the scale. Lemons are packed with nutrients and compounds that support various aspects of our health, aligning perfectly with our mission at Bala Health to help you feel better from the inside out.

Digestive Harmony and Gut Health

One of the most widely appreciated benefits of lemon water is its positive impact on digestion. A healthy digestive system is foundational to overall well-being, nutrient absorption, and even immune function.

• Stimulating Digestive Juices: The citric acid in lemons can help stimulate the production of gastric acid, a digestive fluid in your stomach essential for breaking down food. For individuals who experience mild digestive discomfort or feel "heavy" after meals, a glass of warm lemon water before eating may help kick-start digestion. This can be particularly helpful for metabolizing fats and proteins more efficiently.
• Promoting Peristalsis: Some research suggests that pre-meal intake of lemon water may promote peristalsis – the wave-like muscle contractions that move food through your digestive tract. This can help prevent constipation and support regular bowel movements, contributing to a feeling of lightness and regularity.
• Nutrient Absorption: When your digestive system is functioning optimally, your body is better able to absorb essential nutrients from the food you eat. This means you're getting more value from your healthy meals, which can improve energy levels, support cellular repair, and enhance overall vitality.
• Easing Occasional Bloating: While lemons aren't a direct "cure" for bloating, their potassium content helps regulate sodium levels in the body, which can contribute to fluid balance. Additionally, improved digestion and regular bowel movements, supported by lemon water, can naturally ease occasional bloating and discomfort.

At Bala Health, we understand that true wellness begins in the gut. That's why we formulated our Bala Health Pre+Probiotic to be a cornerstone of digestive health. Our powerful 2-in-1 formula features 10 clinically studied probiotic strains, delivering a robust 50 Billion CFU (Colony Forming Units) to replenish beneficial bacteria and support a balanced gut microbiome. We also include prebiotics, which act as food for these good bacteria, helping them thrive and maximize their effectiveness. This comprehensive approach to gut support means better digestion, enhanced nutrient absorption, and a stronger foundation for your entire well-being. For consistent, long-term support and the best value, we offer savings on our 4-bottle and 6-bottle bundles when you shop our clinically-backed Pre+Probiotic now.

Immune System Support

In an increasingly complex world, a strong immune system is more important than ever. Lemon water can contribute to this defense through its rich vitamin C content and antioxidant properties.

• Vitamin C Powerhouse: As mentioned, lemons are an excellent source of Vitamin C. This essential micronutrient is well-known for its role in supporting the immune system. It acts as an antioxidant, helping to protect your cells from damage caused by free radicals. These unstable molecules can contribute to inflammation and increase susceptibility to infections.
• Reduced Susceptibility to Infections: Regular intake of Vitamin C has been linked to a reduced duration and severity of common colds and other infections. While lemon water won't prevent illness entirely, it provides your body with a valuable nutrient that helps bolster its natural defenses.

Kidney Stone Prevention

For those prone to kidney stones, lemon water might offer a simple, natural preventative measure.

• Citrate's Role: Lemons contain a high amount of citrate, a natural inhibitor of kidney stone formation. Citrate binds to calcium in the urine, preventing it from forming crystals that can grow into stones. It can also help make urine less acidic, which is often a factor in certain types of kidney stones.
• Increased Fluid Intake: Beyond the citrate, the simple act of drinking more water, whether plain or with lemon, is crucial for kidney health. Increased fluid intake helps flush out the kidneys and dilutes the concentration of stone-forming minerals in the urine. The National Kidney Foundation even suggests mixing lemon juice concentrate with water as a complementary dietary remedy for prevention.

Skin Radiance and Vitality

Our skin often reflects our inner health, and lemon water can play a part in promoting a healthy, radiant complexion.

• Collagen Synthesis: Vitamin C is vital for collagen production, the primary structural protein that gives skin its elasticity and firmness. Adequate collagen helps reduce the appearance of wrinkles and supports overall skin health, contributing to a smoother, more youthful look.
• Antioxidant Protection: The antioxidants in lemons help combat oxidative stress, which can damage skin cells and accelerate aging. By neutralizing free radicals, lemon water contributes to protecting your skin from environmental damage and maintaining its vitality.
• Hydration for a Healthy Glow: Well-hydrated skin appears plumper, more elastic, and generally healthier. Dehydration can make skin look dull, dry, and emphasize fine lines. Drinking lemon water contributes to your overall hydration, supporting your natural glow from within.

At Bala Health, we believe that true beauty emanates from a foundation of inner health. While a healthy gut, supported by our Pre+Probiotic, is foundational for optimal nutrient absorption that benefits your entire body, including your skin, we also offer targeted support. Our Bala Hair, Skin & Nails formula is specifically designed with ingredients like Biotin and Collagen to further nourish and support the health and appearance of your hair, skin, and nails. Discover your inner glow with Bala by exploring our clean formula. To ensure consistent support for your beauty journey and unlock the best value, consider our 3-month and 6-month "Subscribe & Save" plans.

How Much Lemon to Put in Water for Weight Loss (and General Wellness)

This is the core question many people ask, and the good news is, there’s no single, rigid answer. The ideal amount of lemon for your water is largely a matter of personal preference and how your body responds. However, we can offer some practical guidance to help you find your perfect balance.

The Ideal Ratio: Finding Your Balance

Based on common recommendations and the nutritional content of lemons, a good starting point is:

• Half a lemon to a whole lemon squeezed into 8 to 16 ounces (1 to 2 cups) of water.

This range provides enough lemon flavor and a healthy dose of Vitamin C without being excessively acidic.

• For Mild Flavor: If you're new to lemon water or prefer a subtler taste, start with the juice of half a lemon in a larger glass (12-16 oz) of water.
• For a Tangier Kick: If you enjoy a more pronounced lemon flavor and are aiming for a higher Vitamin C intake, a whole lemon in 8-10 oz of water might be perfect.
• Daily Intake: Most experts suggest that one to two glasses of lemon water per day can provide health benefits without overwhelming your system. You might start your day with a glass of warm lemon water and keep a pitcher of cold lemon-infused water in the refrigerator to sip throughout the day.
• Consistency is Key: Rather than focusing on exact measurements, prioritize consistency. Making lemon water a daily habit is more beneficial than consuming a large amount sporadically. It's about integrating a healthy practice into your lifestyle, not a one-off "detox."

For someone aiming for healthy weight management, incorporating lemon water consistently means leveraging its hydration and satiety benefits day in and day out. This regular hydration, combined with a balanced approach to nutrition, is a powerful recipe for success. If you're looking for a more structured roadmap for your health journey, including dietary guidance and personalized recommendations, we encourage you to Take our 3-minute Weight-Loss Quiz.

Temperature Matters (or Not?)

There’s often debate about whether lemon water should be consumed hot or cold. The truth is, the temperature largely comes down to personal preference, and the core benefits of lemon and water remain regardless.

• Warm Lemon Water: Many proponents suggest warm lemon water, particularly in the morning, believing it stimulates digestion and can be soothing. Some find it more calming and gentle on the system. It can also be comforting, similar to a warm tea.
• Cold Lemon Water: Cold lemon water is often more refreshing, especially in warmer climates or after physical activity. Some studies suggest that drinking cold water can lead to a very slight increase in calorie burn as your body works to warm it to body temperature, but this effect is minimal and not a primary driver for weight loss.

Choose the temperature that you find most enjoyable and sustainable for your routine. The most important thing is that you drink it!

Optimizing Your Lemon Water

While plain lemon water is effective, you can enhance its flavor and boost its health benefits by adding other ingredients.

• Simple & Effective: Keep it pure and simple – just fresh lemon juice and filtered water.
• Flavor Boosters:
  • Mint: A few fresh mint leaves add a refreshing, cooling sensation.
  • Ginger: A thin slice of fresh ginger can aid digestion and add a spicy kick.
  • Cucumber: Slices of cucumber provide additional hydration and a subtle, fresh flavor.
  • Turmeric: A dash of turmeric powder (especially with a pinch of black pepper for absorption) adds powerful anti-inflammatory and antioxidant benefits.
  • Cayenne Pepper: A tiny pinch can potentially stimulate metabolism and add warmth, but use sparingly.
  • Raw Honey: If you find the lemon too tart, a teaspoon of raw, local honey can add natural sweetness and provide additional antioxidants and anti-inflammatory properties. Use sparingly to keep sugar content low.
  • Apple Cider Vinegar (ACV): A tablespoon of ACV can be added for its potential blood sugar-regulating effects, but start with a small amount as its flavor is potent.

Just as we carefully combine clinically-backed ingredients in our Bala Health Pre+Probiotic for synergistic effects, you can experiment with these additions to find the perfect blend for your lemon water. Our aim is to empower you with choices that fit your lifestyle and amplify your wellness journey.

Potential Downsides and How to Mitigate Them

While lemon water is generally safe and beneficial for most people, it's important to be aware of potential downsides, primarily due to its acidity. Our commitment at Bala Health is to empower you with complete, transparent information, so you can make the best choices for your body.

Tooth Enamel Erosion

The most common concern with regular lemon water consumption is the erosion of tooth enamel. Lemons are highly acidic, and prolonged exposure to acid can soften tooth enamel, making teeth more susceptible to decay and sensitivity.

• Use a Straw: Drinking lemon water through a straw can significantly reduce contact between the acidic liquid and your teeth.
• Rinse with Plain Water: After drinking lemon water, rinse your mouth thoroughly with plain water. This helps neutralize the acid and wash away any residue.
• Avoid Brushing Immediately: Do not brush your teeth immediately after drinking lemon water. Your enamel is in a softened state, and brushing can cause more damage. Wait at least 30 minutes to an hour before brushing. Many people choose to brush their teeth before their morning lemon water.
• Moderate Intake: Stick to one to two glasses a day rather than continuous sipping throughout the day.

Heartburn and Acid Reflux

For some individuals, the acidity of lemon water can trigger or worsen symptoms of heartburn or acid reflux.

• Listen to Your Body: If you experience increased heartburn, indigestion, or acid reflux symptoms after drinking lemon water, it might not be the best choice for you.
• Reduce Lemon Content: Try reducing the amount of lemon juice you add to your water.
• Dilute More: Increase the amount of water you use for the same amount of lemon.
• Observe Timing: Pay attention to when you drink it. Some find it better with food, others on an empty stomach.
• Consult a Professional: If symptoms persist or are severe, consult with a healthcare provider.

Debunking Common Lemon Water Myths

In the realm of wellness, myths and misinformation often swirl around natural remedies. At Bala Health, we are founded on the principle of fighting gimmicks and providing science-backed solutions. It’s important to separate fact from fiction when it comes to lemon water.

"Lemon Water Burns Belly Fat" - The Truth

This is one of the most persistent myths, and it's simply not true. There is no scientific evidence to suggest that lemon water directly "burns" belly fat or any fat.

• Indirect Support, Not Direct Burning: As discussed, lemon water supports weight management through indirect mechanisms: by encouraging hydration, increasing satiety (which can lead to reduced calorie intake), and serving as a healthy, low-calorie alternative to sugary beverages. These factors create an environment conducive to weight loss, but the lemon itself does not possess fat-burning properties.
• No Magic Bullet: If you're looking for specific solutions to support healthy weight management, it’s about understanding your body and making informed choices. For a personalized plan, we invite you to Take our 3-minute Weight-Loss Quiz. It's a powerful tool to help you find your individualized roadmap based on science, not sensational claims.

Alkalizing the Body?

Another pervasive myth is that lemon water "alkalizes" the body and helps fight diseases by changing your body's pH.

• Body's Natural Regulation: Your body has sophisticated and tightly regulated mechanisms (like your kidneys and lungs) to maintain a very narrow and specific pH range in your blood and cells, regardless of what you eat or drink. Consuming acidic or alkaline foods does not significantly alter your internal pH.
• Nutritional Benefits, Not pH Shift: While consuming a diet rich in fruits and vegetables (which are often "alkaline-forming" once metabolized) is incredibly healthy, their benefits come from their vitamins, minerals, fiber, and antioxidants, not from changing your body's pH. Focus on the genuine nutritional value of lemons rather than unsubstantiated claims about pH.

Detox Claims

You might see claims that lemon water "cleanses" or "detoxifies" your liver or other organs.

• Body's Own Detox System: Your body is incredibly efficient at detoxifying itself. Your liver and kidneys are constantly working to filter waste and toxins, and your digestive system eliminates waste through bowel movements.
• Water's Role in Waste Elimination: Drinking any water, including lemon water, supports these natural detoxification processes by aiding in urine production and healthy bowel movements. However, lemon water is not superior to plain water in this regard, and it doesn't perform any "special" cleansing action that your organs aren't already doing.
• Transparency and Science: At Bala Health, we champion transparency and science-first approaches. We believe in supporting your body's natural functions with clean, effective ingredients, not relying on unsubstantiated "detox" claims. Our Bala Health Pre+Probiotic is a prime example of a solution designed to genuinely support your digestive system and overall health by nurturing your gut microbiome, which is crucial for efficient waste processing and nutrient absorption.

Integrating Lemon Water into a Holistic Wellness Lifestyle

Lemon water, while beneficial, is just one piece of the puzzle. For truly sustainable wellness and healthy weight management, it must be integrated into a broader, holistic lifestyle. At Bala Health, we believe in simplifying wellness, and that means empowering you with foundational practices that work together.

Consider lemon water as an excellent enhancer for these core pillars of health:

• Balanced Nutrition: Pair your daily lemon water with a diet rich in whole foods – lean proteins, abundant fruits and vegetables, and healthy fats. Focus on nutrient density and mindful eating.
• Regular Physical Activity: Consistent movement, whether it’s brisk walking, strength training, or yoga, is essential for metabolism, mood, and overall vitality. Lemon water can help keep you hydrated during your workouts.
• Quality Sleep: Prioritizing 7-9 hours of quality sleep each night is critical for hormone regulation (including those that affect hunger and satiety), energy levels, and recovery.
• Stress Management: Chronic stress can impact digestion, sleep, and even contribute to weight gain. Incorporate stress-reducing practices like meditation, deep breathing, or spending time in nature.
• Gut Health Foundation: As we’ve emphasized, a healthy gut is foundational for absorbing nutrients, supporting immunity, and impacting mood and energy. Integrating a high-quality probiotic, like our Bala Health Pre+Probiotic, alongside your lemon water, ensures you’re building a strong internal foundation. With 10 clinically studied strains and 50 Billion CFU plus prebiotics, it’s designed to support digestive balance and nutrient absorption effectively. Remember to check out our 4-bottle and 6-bottle bundles for the best value and consistent gut support.

For a truly personalized approach to achieving your wellness goals, including healthy weight management, we invite you to Take our 3-minute Weight-Loss Quiz. It's designed to help you find your personalized gut-health roadmap and kick-start your transformation, guiding you through solutions that truly work for your unique body.

Our Commitment: Clean, Science-Backed Wellness

At Bala Health, our journey began with a clear mission: to cut through the confusion and misinformation that often pervades the supplement industry. We saw a need for clean-label, trustworthy formulas that deliver real results, backed by real science. This commitment is at the heart of everything we do.

• Science-First: We diligently select clinically validated ingredients and doses, ensuring that what you put into your body is not only effective but also thoroughly researched. We don't chase fads; we follow the data.
• Transparency: No fluff, no gimmicks – just what works. We're open about our ingredients, our processes, and what you can genuinely expect from our products. We believe you have a right to know exactly what you're consuming.
• Simplicity: We understand that health shouldn’t be complicated. Our products and messaging are designed to be easy to understand and seamlessly integrate into your busy life. We believe wellness should be accessible, not overwhelming.
• Empowerment: We aim to educate our customers, not just sell to them. By providing comprehensive, evidence-based information, we empower you to make informed decisions about your health journey.
• Integrity: We deliver what we promise. If a product isn't effective, it's not Bala. This unwavering commitment to integrity is why you can trust our formulas to support your wellness goals.

Our Bala Health Pre+Probiotic and Bala Hair, Skin & Nails formulas are prime examples of our dedication to these values. They are crafted to support your body's natural functions and help you feel your best, from the inside out. We encourage you to explore our range and see the Bala Health difference for yourself.

Conclusion

Incorporating lemon water into your daily routine is a simple yet effective step toward supporting your overall wellness and healthy weight management goals. While it’s not a standalone miracle solution for "burning belly fat," it excels as a hydrating, low-calorie alternative to sugary drinks, which can significantly reduce your daily caloric intake. Beyond weight management, lemon water provides essential Vitamin C, boosting your immune system, aiding digestion, and even contributing to healthy skin and kidney function.

Remember the key takeaways: aim for the juice of half to a whole lemon per 8-16 ounces of water, prioritize consistency, and be mindful of your tooth enamel. Most importantly, integrate lemon water as part of a holistic lifestyle that includes balanced nutrition, regular movement, quality sleep, and smart supplementation.

At Bala Health, we are dedicated to simplifying wellness with clean, functional, science-backed formulas that deliver real results. We empower you with the knowledge and tools you need to make informed decisions and truly feel better from the inside out. Don't let uncertainty hold you back from achieving your health aspirations.

Ready to take the next step on your wellness journey? Discover your personalized gut-health roadmap and kick-start your transformation today by taking our quick 3-minute Weight-Loss Quiz. And to truly build a strong foundation for your health, explore our powerful Bala Health Pre+Probiotic with 10 clinically studied strains and 50 Billion CFU plus prebiotics. For the best value, be sure to choose our 4-bottle or 6-bottle bundles to ensure consistent support. For outer beauty that reflects inner health, our Bala Hair, Skin & Nails formula is designed to support your natural glow from within—remember to subscribe and save with our 3-month and 6-month plans.

Frequently Asked Questions

Q1: Does lemon water really help with weight loss?

A1: Lemon water supports weight management primarily through indirect mechanisms. It encourages better hydration, which is crucial for metabolism and energy levels. It can also help you feel fuller before meals, potentially reducing overall calorie intake. Most significantly, it serves as a low-calorie, sugar-free alternative to sweetened beverages, which can lead to a substantial reduction in caloric intake over time. However, it does not directly "burn" fat.

Q2: How much lemon water should I drink daily for optimal benefits?

A2: For most people, one to two glasses of lemon water per day is sufficient to reap its benefits without causing potential downsides. A good general guideline is to squeeze the juice of half a lemon to a whole lemon into 8 to 16 ounces of water. Listen to your body and adjust the amount of lemon to your personal preference and tolerance. Consistency is more important than precise measurements.

Q3: Are there any side effects to drinking lemon water?

A3: The main concern with regular lemon water consumption is its acidity, which can erode tooth enamel over time. To mitigate this, drink through a straw, rinse your mouth with plain water afterward, and avoid brushing your teeth immediately after consumption. For some individuals, the acidity might also trigger or worsen symptoms of heartburn or acid reflux. If you experience these symptoms, reduce the lemon content or consult a healthcare professional.

Q4: Can lemon water replace my regular probiotic supplement?

A4: No, lemon water cannot replace a comprehensive probiotic supplement. While lemon water can support overall digestive health by stimulating digestive juices and encouraging regular bowel movements, it does not contain the beneficial live bacteria (probiotics) or the food for those bacteria (prebiotics) that a targeted supplement provides. Our Bala Health Pre+Probiotic offers 10 clinically studied probiotic strains and prebiotics to actively replenish and nurture your gut microbiome, providing a foundational level of gut health support that lemon water alone cannot match.