Can you count tea towards your water intake?

December 1, 2025 •

4 min read

According to the UK's National Health Service, a variety of sugar-free drinks, including tea and coffee, count as part of daily fluid intake. This challenges the idea that caffeine in tea cancels out its hydrating qualities.

Quick Summary

Moderate tea consumption effectively contributes to daily fluid needs because scientific evidence has disproven the old caffeine dehydration myth. Discover how types and additives impact hydration.

Key Points

Tea is Hydrating: Moderate consumption of tea, including caffeinated varieties, contributes positively to your overall fluid intake and does not cause dehydration.
Caffeine Effect is Overstated: The mild diuretic effect of caffeine in a typical cup of tea is insignificant and is offset by the large volume of water in the beverage.
Herbal Tea is Caffeine-Free: Herbal teas are excellent, caffeine-free alternatives that are just as hydrating as water and a great way to boost fluid intake.
Additives Matter: Excessive sugar can interfere with hydration and add unnecessary calories. It's best to drink plain tea for optimal health benefits.
Moderate Amounts are Key: While tea counts, a balance with plain water is recommended for a comprehensive hydration strategy.

Debunking the Dehydration Myth

For years, a common belief suggested that the caffeine in tea acted as a diuretic, causing the body to lose more fluid than it consumed, therefore negating any hydration benefits. However, modern scientific studies have largely debunked this belief. Research shows that tea, consumed in moderate amounts, is just as hydrating as plain water. The diuretic effect of caffeine is mild and is far outweighed by the volume of water present in a cup of tea.

The Science of Tea and Hydration

The key to understanding tea's hydrating properties lies in the balance between its water content and its mild diuretic components. Most tea is over 99% water. For the average person, the amount of caffeine in a standard cup of tea (around 30-50mg) is not enough to cause any significant dehydrating effect. A noticeable diuretic effect from caffeine only occurs with very high intakes, typically exceeding 500 mg per day. For tea drinkers, this would mean consuming an unrealistic number of cups in a short period.

The Difference in Tea Types

Not all teas are created equal when it comes to hydration. The caffeine content varies significantly depending on the type of tea and how it is brewed. Herbal teas are naturally caffeine-free and are considered an excellent hydrating option, comparable to water.

Types of Tea and Their Hydrating Potential

Herbal Teas: Since these are not made from the Camellia sinensis plant, they contain no caffeine. Varieties like chamomile, peppermint, and rooibos are entirely hydrating and often contain trace minerals and electrolytes.
White and Green Teas: These are typically lower in caffeine than black or oolong teas. Their antioxidant benefits, combined with their hydrating properties, make them a healthy choice.
Black Tea: While it has the highest caffeine content among true teas, moderate consumption of black tea (e.g., 4-6 cups per day) has been shown to have no negative impact on overall hydration levels.

Watch Your Additives

While plain tea is a hydrating beverage, adding excessive sugar can change its properties. High sugar intake can cause the body to pull water from cells to balance blood sugar levels, which can lead to dehydration. For optimal hydration, it is best to drink tea plain or with a minimal amount of honey or lemon.

Tea vs. Water: A Hydration Comparison

While tea is an effective and enjoyable way to contribute to your daily fluid intake, it is important to remember that plain water remains the gold standard for hydration. Water contains no calories, no sugar, and is absorbed most efficiently by the body.


Feature	Plain Water	Moderate Tea Consumption	Excessive Caffeinated Tea	Sugary Sweetened Tea
Primary Hydrating Fluid	Yes	Yes	Yes	Yes
Caffeine Content	None	Low to Moderate	High	Low to Moderate
Diuretic Effect	None	Minimal to None	Mild, but significant	Minimal to None
Electrolytes	Trace minerals vary	Trace minerals vary; some herbal teas contain	Trace minerals vary	Can be impacted by sugar
Ideal for All Ages	Yes	Yes (herbal); Moderate for caffeinated	No	No
Overall Hydration Impact	Excellent	Excellent	Moderately negative	Excellent (fluid gain) but can have dehydrating effects (cellular)

How to Maximize Hydration from Your Tea

To get the most out of your tea for hydration, consider the following tips:

Balance with Water: While tea counts, don't replace all your water intake with it. A mix of plain water and tea is ideal for overall hydration and health.
Choose Herbal Teas: For maximum hydration without any caffeine, opt for herbal varieties. Chamomile, peppermint, and ginger teas are excellent choices.
Mind the Sugar: Avoid adding excessive sugar, as it counteracts the hydrating benefits and adds unnecessary calories. If you need flavor, try a squeeze of lemon or a few fresh mint leaves. The NHS recommends sticking to sugar-free versions of drinks.
Control Brew Time: Shorter brewing times for black or green tea will result in a lower caffeine concentration, minimizing any diuretic effect.
Consider Temperature: Whether hot or iced, the hydrating properties of tea remain the same. Choose the temperature that you prefer and enjoy.

Conclusion: Tea as a Hydrating Fluid

Contrary to common belief, research shows that you can count tea towards your water intake, especially when consumed in moderation. The mild diuretic effect of caffeine in tea is minimal and is easily offset by the high water content. While plain water is the most efficient hydrating fluid, incorporating a variety of teas—particularly low-caffeine options like green tea or caffeine-free herbal blends—is an effective and enjoyable way to help meet your daily fluid requirements. For health and hydration, prioritizing plain tea with minimal additions is always the best approach. A balanced fluid intake, including both water and tea, supports overall health and wellness.

Additional Resources: For more information on staying hydrated, consult reputable health organizations like the NHS. See more about water, drinks and hydration at NHS.uk

Frequently Asked Questions

Yes, green tea contains significantly less caffeine than black tea and is primarily water. Its hydrating benefits far outweigh any mild diuretic effect, making it a good choice to count toward your daily fluid goals.

For most people, the diuretic effect of caffeine only becomes noticeable with very high intake, typically exceeding 500mg of caffeine, which corresponds to many cups of strong tea. Moderate consumption (4-6 cups) is widely considered hydrating.

Plain water remains the most efficient hydrating fluid. While some research suggests that milk may be more hydrating over longer periods due to its composition, plain, caffeine-free herbal teas are on par with water for rehydration.

Yes, the temperature of the tea does not affect its hydrating properties. Whether you prefer it hot or cold, it will contribute to your overall fluid intake effectively.

Adding milk or lemon in moderation does not significantly change tea's hydrating status. However, adding excessive sugar can counteract the benefits. Unsweetened plain tea is best for hydration.

Yes, it is recommended to maintain a balance of fluids, with plain water being a key component. While tea helps with hydration, it shouldn't replace water entirely for your daily fluid needs.

The belief stems from the fact that caffeine is a mild diuretic, meaning it increases urination. However, studies show that in the moderate amounts found in tea, the diuretic effect is minimal and does not override the hydrating effect of the water itself.