Can drinking tea help you stay hydrated?

While certain teas contain caffeine, which can be mildly dehydrating, this is usually not enough to significantly impact daily hydration and health.

Even caffeinated teas, when consumed in moderation, can be hydrating because they are made up mostly of water. That said, drinking more than eight cups of tea in a short period of time can have a slightly drying effect.

Tea can affect hydration if you drink a lot

Coffee beans and tea leaves caffeinea stimulant that is considered a mild diuretic. This means it can cause increased urination. Caffeinated drinks dry out more than caffeine-free drinks because they make you urinate more often and lose fluid.

Although specific amounts of caffeine in tea can vary, an 8-ounce cup contains an average of 14 to 60 milligrams (mg) of the substance. Experts recommend a caffeine intake of less than 400 mg per day for most adults.

Based on tea’s relatively low caffeine content, it would take a large amount of tea to significantly impact hydration, although it is possible. To reach the caffeine limit that experts have set, you may need to drink eight to ten cups of tea or more in a short period of time.

The effects of different types of tea

Caffeinated teas

Caffeinated tea is made from the leaves of the Camellia sinensis plant. They include black, vegetablewhite, and oolong varieties.

Exactly how much caffeine is in a cup of caffeinated tea depends on a number of factors. A particular batch of tea may contain more caffeine than another, depending on the quality of the tea leaves. Additionally, the longer you steep your tea leaves, the more caffeine it may contain.

Caffeine concentrations in tea can range from 14 to 120 mg per 8-ounce cup. Specifically, the amount of caffeine in different types of tea includes:

• Black tea: A higher caffeine content, with the average cup containing 50 mg of caffeine
• Green tea: Slightly more hydrating than black tea, with about 30 mg of caffeine per cup
• Oolong tea: Contains approximately 39 mg caffeine per cup; similar to green but less than black tea
• White tea: Contains approximately 15% less caffeine than the traditional green variety, with caffeine per cup between 6 and 55 mg

For comparison: a cup of black coffee provides approximately 90 to 200 mg of caffeine.

Some tea products add caffeine during production and may only list the amount of caffeine added, not the quantity natural caffeine included. This may have a small effect on how hydrating a particular tea is.

Herbal teas

Herbal tea contain a single herb, such as peppermint or chamomile, or a mixture of several herbs. Most herbal teas are caffeine-free or contain minimal caffeine, such as less than 12 mg per serving or no caffeine at all.

Although higher doses of caffeinated tea may promote urination and mild dehydration, low doses of caffeine have not been associated with this effect. Herbal teas, such as chamomile, rose, and hibiscus tea, can be great options for extra hydration because they contain virtually no caffeine.

Hybrid varieties

Some teas may be hybrids, combining caffeinated and herbal teas. Herbs such as yerba buddy And guayusathose that do contain caffeine may be able to be added to an herbal tea mixture. The caffeine content in a cup of yerba mate tea can be as high as 80 mg, comparable to a cup of brewed coffee.

Check the ingredient labels on store-bought hybrid teas so you know how much caffeine you’re getting from a particular brand.

A word from Verywell

Drinking tea can make staying hydrated more enjoyable. Choose a caffeine-free tea within six hours of bedtime for a good night’s sleep. Be aware of additives such as cream and sugar, which can contribute to weight gain.

Why tea is unlikely to dehydrate you

Even if tea contains caffeine, drinking it as your favorite beverage is unlikely to dehydrate you.

Although drinks containing caffeine are believed to be dehydrating due to the diuretic properties of the substance, research suggests that green tea and similar varieties may help rehydrate.

The water content in tea can count towards any fluids that may be lost due to the diuretic effect of caffeine. In addition, many teas contain trace elements and electrolyteslike potassium and magnesium, which help restore fluid balance in the body.

Other evidence also supports this rehydration theory. One study found that drinking black tea for 12 hours was just as hydrating plain water. Older and recent studies show that consuming caffeinated beverages does not significantly increase urine output compared to drinking non-caffeinated beverages.

Can tea count towards your daily water intake?

By consuming enough fluid every day, you stay healthy hydratedto support important bodily functions and overall health. Although the amount of water you need depends on several factors, most healthy adults should drink between nine and 13 cups of fluid every day. Experts say that tea, mainly green tea and herbal varieties, is a… healthy option that counts towards your daily hydration goals.

Speak to a healthcare provider if you have questions about your daily water intake and how different teas fit into that equation.

Summary

Drinking tea that contains caffeine, especially in moderation, is unlikely to be dehydrating. However, drinking large amounts of caffeinated tea in a short period of time can cause a diuretic effect, meaning you may urinate more and become slightly more dehydrated.

Many teas contain natural and added caffeine, although the amount is typically much less than that of a cup of coffee. Therefore, tea (mainly herbal or green tea) can be a suitable option in addition to plain water to help meet daily hydration needs.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts in our articles. To learn more about how we fact-check and keep our content accurate, trustworthy and reliable, read our editorial process.

1. MedlinePlus. Caffeine overdose.

2. MedlinePlus. Caffeine.

3. US Food and Drug Administration. Spilling the beans: How much caffeine is too much?.

4. Rodak K, Kokot I, Kratz EM. Caffeine as a factor affecting the functioning of the human body – friend or foe?. Nutrients. 2021;13(9):3088. doi:10.3390/nu13093088

5. Boros K, Jedlinszki N, Csupor D. Theanine and caffeine content of infusions prepared from commercial tea samples. Pharmacogn Mag. 2016;12(45):75-9. doi:10.4103/0973-1296.176061

6. Chin JM, Merves ML, Goldberger BA, Sampson-Cone A, Cone EJ. Caffeine content of brewed tea. J Anal toxicol. 2008;32(8):702-4. doi:10.1093/jat/32.8.702

7. US Department of Agriculture. Drinks, tea, black, brewed, prepared with tap water.

8. US Department of Agriculture. Drinks, tea, green, brewed, normal.

9. US Department of Agriculture. Beverages, Tea, Oolong, Brewed.

10. Pan J, Jiang Y, Lv Y et al. Comparison of the main compounds in white tea fuding infusions of different tea types. Food Sci Biotechnology. 2018;27(5):1311-1318. doi:10.1007/s10068-018-0384-3

11. Pastoriza S, Mesías M, Cabrera C, Rufián-Henares JA. Healthy properties of green and white tea: an update. Food Function. 2017;8(8):2650-2662. doi:10.1039/c7fo00611j

12. US Department of Agriculture. Beverages, coffee, brewed, breakfast mix.

13. National Center for Complementary and Integrative Health. Green tea.

14. Michigan State University Center for Ingredient Safety Research. Herbal tea.

15. Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J. Yerba mate – a long but current history. Nutrients. 2021;13(11):3706. doi:10.3390/nu13113706

16. Takamata A, Oka A, Nagata M, et al. Effect of fluid replacement with green tea on body fluid balance and renal responses in mild thermal hypohydration: a randomized crossover study. Eur J Nutr. 2023;62(8):3339-3347. doi:10.1007/s00394-023-03236-3

17. Klepacka J, Tońska E, Rafałowski R, Czarnowska-Kujawska M, Opara B. Tea as a source of biologically active substances in the human diet. Molecules. 2021;26(5):1487. doi:10.3390/molecules26051487

18. Ruxton CH, Hart VA. Black tea does not differ significantly from water in maintaining normal hydration in human subjects: results from a randomized controlled trial. Brother J Nutr. 2011;106(4):588-95. doi:10.1017/S0007114511000456

19. Zhang Y, Coca A, Casa DJ et al. Caffeine and diuresis during rest and exercise: a meta-analysis. J Sci Med SporT 2015;18(5):569-74. doi:10.1016/j.jsams.2014.07.017

20. Armstrong LE, Casa DJ, Maresh CM, Ganio MS. Caffeine, fluid-electrolyte balance, temperature regulation, and exercise heat tolerance. Exercise Sports Sci Rev. 2007;35(3):135-40. doi:10.1097/jes.0b013e3180a02cc1

21. Centers for Disease Control and Prevention. About water and healthier drinks.

22. Academy of Nutrition and Dietetics. How much water do you need?

By means of Christina Mutchler

Mutchler is an award-winning journalist specializing in health and wellness content. She is based in Illinois.

Thank you for your feedback!

What is your feedback?

Other

Helpful

Report an error