Does Drinking Tea with No Sugar Count as Water? A Deeper Look at Hydration

October 14, 2025 •

3 min read

Your body is approximately 60% water, and replenishing fluids is crucial for health. A long-standing myth suggests that tea is dehydrating due to its caffeine content, raising the question: Does drinking tea with no sugar count as water? Research shows that in moderate amounts, unsweetened tea is just as hydrating as water.

Quick Summary

Scientific studies confirm moderate consumption of unsweetened tea is equally hydrating as plain water, despite caffeine's mild diuretic effect. It positively contributes to daily fluid goals and offers additional health benefits like antioxidants.

Key Points

Unsweetened Tea Hydrates: Numerous studies confirm that moderate consumption of unsweetened tea is just as hydrating as plain water.
Caffeine's Mild Effect: The diuretic effect of caffeine is mild and is more than offset by the large volume of water in a cup of tea, especially for habitual drinkers.
Water is the Gold Standard: While tea is hydrating and has health benefits, plain water is the purest source of hydration without any additional compounds.
Enjoy the Antioxidants: Unsweetened tea is rich in flavonoids and polyphenols, which provide antioxidants that support heart health and fight inflammation.
Mindful Moderation: A balanced approach including both water and unsweetened tea is best. Overconsumption of caffeinated tea can potentially lead to an increased diuretic effect and an accumulation of oxalic acid.
Herbal Teas are Caffeine-Free: For pure, caffeine-free hydration with added flavor, herbal teas are an excellent alternative to water and caffeinated teas.

Demystifying Tea and Hydration

For years, a common misconception persisted that tea and other caffeinated beverages could not contribute to your daily hydration needs. This was based on the belief that caffeine, a mild diuretic, would cause you to excrete more water than you consumed. However, modern research paints a more nuanced picture. Multiple studies have shown that for habitual caffeine drinkers consuming tea in moderation, the diuretic effect is minimal and does not negate the hydrating effect of the water it is brewed with. The key is the dose and consistency of consumption. The water in a cup of tea is the primary hydrating component, and for those who drink tea regularly, the body develops a tolerance to caffeine's diuretic properties.

The Role of Caffeine

While it is true that caffeine can increase urine production, this effect is dose-dependent and less significant than once thought. To experience a substantial diuretic effect, you would likely need to consume a very large quantity of tea, far more than the average daily intake. A 2014 study found no significant difference in hydration levels between men who drank four cups of coffee daily and those who drank the same amount of water, and tea generally contains less caffeine than coffee.

Caffeine's Diuretic Mechanism Explained

Increases Blood Flow: Caffeine boosts blood flow to the kidneys.
Inhibits Reabsorption: It interferes with the reabsorption of sodium and, consequently, water.
Promotes Urination: This leads to increased urine output.

However, since a cup of tea is overwhelmingly water, the net effect on hydration is positive for most people enjoying it in moderation.

Water vs. Unsweetened Tea: A Comparison

While unsweetened tea is hydrating, it is not identical to water. Plain water is the purest form of hydration, containing no calories, caffeine, or other compounds. Unsweetened tea, conversely, offers additional nutrients and phytochemicals, but may also contain compounds that can affect certain individuals.

Unsweetened Tea’s Nutritional Edge

Antioxidants: Tea, particularly green and black tea, is rich in flavonoids and polyphenols, which have antioxidant properties that combat cellular damage.
Potential Health Benefits: Studies have linked regular tea consumption to benefits for heart health, cognitive function, and potential cancer risk reduction.
Electrolytes: Some herbal teas and even black tea contain trace amounts of electrolytes like potassium and magnesium, which aid in fluid balance.

A Note on Moderation: Oxalic Acid

Excessive consumption of tea, particularly black tea, can lead to a buildup of oxalic acid in the kidneys. In rare cases, this can contribute to the formation of kidney stones. While moderate intake is safe, a balanced approach is recommended, especially for individuals with a history of kidney stones.

Herbal Teas: The Caffeine-Free Option

For those seeking a flavorful, caffeine-free alternative, herbal teas are an excellent choice. As they are not made from the Camellia sinensis plant, they are naturally free of caffeine and offer straightforward hydration.

Benefits of Herbal Tea

No Diuretic Effect: Being caffeine-free, herbal teas pose no diuretic risk.
Variety and Flavor: From soothing chamomile to refreshing peppermint, they provide a vast array of flavors to keep hydration interesting.
Additional Properties: Many herbal teas have other benefits, such as chamomile's calming effects or ginger's digestive aid.

Choosing the Right Beverage


Feature	Plain Water	Unsweetened Tea	Herbal Tea (Caffeine-Free)
Hydrating?	Yes, the purest form.	Yes, effectively hydrating in moderation.	Yes, same as plain water.
Caffeine?	No	Yes (Black, Green, White, Oolong)	No
Antioxidants?	No	Yes (Flavonoids, Polyphenols)	Yes (Type-dependent)
Calories?	No	No	No
Oxalates?	No	Yes (Amount varies by tea type)	Yes (Amount varies by herb)
Best For...	Optimal, balanced daily hydration.	Adding variety and health benefits.	Flavorful, caffeine-free hydration.

Conclusion: The Hydration Balance

In conclusion, does drinking tea with no sugar count as water? Yes, it absolutely does. While plain water remains the ideal and purest choice for hydration, unsweetened tea is a very close second and a healthy option that offers more than just fluid. The old myth that caffeine dehydrates you has been largely debunked for moderate consumption. However, the best approach is a balanced one. Aim to get most of your fluids from plain water, but supplement with unsweetened tea to add flavor and beneficial antioxidants to your diet. For those sensitive to caffeine or seeking pure hydration, caffeine-free herbal teas are a perfect alternative. Ultimately, the key is listening to your body and ensuring you consume enough total fluid from various healthy sources throughout the day.

Frequently Asked Questions

No, plain water remains the gold standard for hydration. However, unsweetened tea offers comparable hydrating properties plus additional antioxidants, making it a flavorful and healthy alternative.

In moderate amounts, no. The fluid content in a cup of tea more than compensates for the mild diuretic effect of caffeine. It's only with very large, unaccustomed doses that a noticeable effect might occur.

Most studies suggest that consuming up to 6 cups of caffeinated tea per day does not have a significant adverse effect on hydration for most healthy adults. A daily intake of up to 400 mg of caffeine is generally considered safe.

It is not recommended to replace all water with tea. While hydrating, excessive tea consumption could lead to an accumulation of caffeine or other compounds like oxalic acid, potentially causing issues. A balance with plain water is best.

Yes, since most herbal teas are naturally caffeine-free, they are excellent hydrating beverages. They function much like plain water while providing flavor and sometimes other beneficial compounds.

Beyond hydration, unsweetened tea is rich in antioxidants (flavonoids and polyphenols), which can help support heart health and fight inflammation. It is also calorie-free, unlike many other beverages.

Adding a small amount of milk to tea is unlikely to significantly impact its hydrating properties. However, for the most straightforward hydrating option, plain unsweetened tea is best.