Can I Count Tea as My Water Intake?

October 24, 2025 •

4 min read

According to the NHS Eat Well guide, 6 to 8 cups of fluid are recommended daily, and yes, that includes tea and coffee. So, can I count tea as my water intake? The short answer is yes, with some important caveats about moderation and caffeine content.

Quick Summary

This article explores whether tea contributes to daily fluid needs, examining the role of caffeine and debunking old myths. It compares tea to plain water, highlights the hydrating properties of various tea types, and provides practical advice for balancing your beverage choices for optimal hydration.

Key Points

Moderate Amounts: Studies show that moderate consumption of tea is just as hydrating as water, debunking old myths.
Caffeine's Minimal Effect: The mild diuretic effect of caffeine in tea is insignificant unless you consume very large quantities (6+ cups at once).
Herbal Tea is Caffeine-Free: Herbal infusions like chamomile and rooibos are naturally caffeine-free and excellent for hydration.
Check Add-Ins: Excessive sugar can counteract tea's hydrating and health benefits, so opt for unsweetened tea for the best results.
Balance with Water: While tea counts, plain water should still be your primary hydration source, particularly after exercise.
Observe Your Body: Listen to your body's thirst signals and use urine color as a guide to ensure you're adequately hydrated.

Demystifying the Tea and Hydration Myth

For years, a common health myth claimed that the caffeine in tea and coffee would cause dehydration due to its diuretic effects. However, modern research has effectively debunked this, confirming that for the average consumer, the water content of tea far outweighs any mild diuretic effect from its caffeine. In fact, studies have shown that in moderate amounts, tea is just as hydrating as water.

The Role of Caffeine

Caffeine is a mild diuretic, meaning it can cause increased urination. However, the amount of caffeine in a typical cup of tea (around 30-50mg) is significantly lower than in coffee. The diuretic effect is only noticeable at very high consumption levels, generally over 500mg of caffeine, which is the equivalent of 6 to 13 cups of tea. Regular tea drinkers also build a tolerance to caffeine, which further diminishes its diuretic impact. To maximize hydration, it's best to stick to moderate intake and choose caffeine-free options when possible.

Herbal Tea: A Naturally Hydrating Choice

For those sensitive to caffeine or looking for pure hydration, herbal teas are an excellent choice. Since they are not made from the Camellia sinensis plant, most herbal infusions contain no caffeine and are as hydrating as plain water, while also offering additional health benefits.

Rooibos: Naturally caffeine-free and rich in antioxidants, making it a great hydrating option.
Peppermint: A refreshing, caffeine-free choice, known for its soothing properties and great taste.
Chamomile: Another popular caffeine-free option, often enjoyed before bed for its calming effects.
Hibiscus: Offers hydration and is rich in antioxidants, contributing to overall wellness.

The Importance of Add-Ins

While tea is hydrating on its own, additions can change its hydrating properties. Sugar and excessive milk or cream can counteract the health benefits. Plain tea, unsweetened and without high-calorie add-ins, is the healthiest option for hydration.

Comparison: Tea vs. Water for Hydration


Feature	Plain Water	Caffeinated Tea (e.g., Black, Green)	Herbal Tea (e.g., Chamomile, Rooibos)
Hydration	Excellent. The purest form of hydration, with zero calories or additives.	Excellent, in moderate amounts. The water content largely negates the mild diuretic effect of caffeine.	Excellent. Naturally caffeine-free, offering pure hydration.
Antioxidants	None.	Yes. Contains flavonoids and polyphenols that help fight cell damage.	Yes. Often rich in antioxidants and other beneficial plant compounds.
Calories	Zero.	Zero (when unsweetened).	Zero (when unsweetened).
Diuretic Effect	None.	Mild, but only at high doses (typically 6+ cups). Tolerance can reduce this effect in regular consumers.	None.
Best for Exercise	Ideal for replenishing fluids and electrolytes during and after workouts.	Can be effective, but plain water is typically preferred for intense exercise.	Great for a refreshing, non-caffeinated boost after exercise.

Tips for Optimal Hydration with Tea

To ensure your tea consumption effectively contributes to your hydration goals, follow these simple tips:

Prioritize Plain Water: Water should remain your primary source of fluid intake, especially after physical activity. Use tea as a supplement to keep things interesting.
Moderate Caffeinated Tea: Stick to a moderate intake of caffeinated teas (around 4-6 cups per day) to avoid any potential diuretic effects.
Embrace Herbal Teas: Incorporate herbal teas into your routine, especially later in the day, as they are naturally caffeine-free and purely hydrating.
Avoid Added Sugars: Minimize or eliminate added sweeteners, which can counteract the hydrating effects and lead to weight gain.
Listen to Your Body: Pay attention to thirst cues, as thirst is a sign you are already dehydrated. Urine color can also be a good indicator—aim for a pale yellow hue.

Conclusion: Tea Can Count, with Caveats

The question, "Can I count tea as my water intake?" has a clear and reassuring answer: yes, in most cases. The long-held belief that tea is dehydrating has been proven false by modern science, which shows that moderate consumption is just as hydrating as drinking plain water. However, plain water remains the gold standard for pure, calorie-free hydration. Tea provides a hydrating and flavorful alternative, often with the added bonus of beneficial antioxidants. By being mindful of caffeine levels, avoiding excessive sugar, and balancing your consumption with plain water, you can confidently include tea in your daily fluid tally. This approach allows you to enjoy the benefits of both without compromising your health.

For more detailed information on healthy fluid intake, consult resources from reputable health authorities like the NHS, which explicitly lists tea as a valid fluid source for daily requirements.

The Verdict on Tea and Hydration

Moderate tea consumption, whether caffeinated or herbal, contributes positively to your daily fluid intake. It is not dehydrating and can provide additional health benefits. Plain water is still the purest option, but tea is a healthy alternative to vary your hydration sources.

Frequently Asked Questions

Yes, green tea contains caffeine but is mostly water, and its overall hydrating effect is comparable to water when consumed in moderation. It also provides beneficial antioxidants.

In terms of pure fluid replacement, it's very similar, especially with caffeine-free herbal teas. However, plain water is the purest form of hydration without any additives.

Relying exclusively on tea, especially caffeinated varieties, is not recommended. It's best to balance your intake with plenty of plain water to maintain optimal hydration.

For most people, the diuretic effect of caffeine is not significant unless you consume more than 6-13 cups of tea at once. The NHS suggests 6-8 cups of fluid per day, which can include tea.

Yes, both hot and cold tea contribute to your fluid intake. As with hot tea, the hydrating effect is best when it's unsweetened.

Herbal teas, being caffeine-free, are excellent for hydration. While caffeinated teas are also hydrating in moderation, herbal teas offer a no-risk option for those sensitive to caffeine.

If you are a regular tea drinker and consume moderate amounts, your body likely adapts to the caffeine's mild diuretic effect. However, always listen to your body's thirst cues, especially in hot weather or during exercise.