Does Tea Without Milk Count as Water Intake? The Surprising Truth

October 20, 2025 •

3 min read

According to the UK's NHS, most fluids, including tea and coffee, count towards your daily intake of 6 to 8 glasses. This debunks the long-standing myth about caffeinated beverages and answers the question: does tea without milk count as water intake?

Quick Summary

Yes, moderate consumption of unsweetened tea without milk contributes to daily fluid intake, with its hydrating properties outweighing the mild diuretic effect of caffeine. Most herbal teas are caffeine-free and even more hydrating.

Key Points

Tea is Hydrating: Moderate consumption of unsweetened tea counts towards your daily fluid intake, effectively hydrating the body.
Caffeine Myth Debunked: The mild diuretic effect of caffeine in tea is insignificant and does not counteract its hydrating properties for most people.
Moderation is Key: To avoid potential side effects like anxiety or sleep disruption from excessive caffeine, limit caffeinated tea intake to a moderate amount (e.g., less than 6 cups).
Herbal Teas are Excellent: Caffeine-free herbal teas are on par with water for hydration and are a great option for those sensitive to caffeine.
Additives Matter: Adding milk or sugar to tea introduces extra calories and can negatively impact hydration, so unsweetened tea is the better choice for fluid intake.
Balance with Water: While tea counts, plain water remains the gold standard for hydration and should not be fully replaced by tea alone.

For years, the idea that tea is dehydrating has persisted, mainly due to its caffeine content. However, modern nutritional science and multiple studies have shown that for most people, this is a myth, especially when consuming tea in moderation. The vast majority of a cup of tea is water, and this fluid is what the body uses for hydration.

The Science of Tea and Hydration

At its core, any beverage that is primarily water-based contributes to your fluid intake. The key lies in understanding the mild diuretic effect of caffeine. A diuretic is a substance that increases urine production. While tea, particularly black and green varieties, contains caffeine, the concentration is relatively low compared to other beverages like coffee. Research has consistently shown that the fluid provided by a moderate amount of tea far surpasses any fluid lost through increased urination.

Studies have demonstrated that moderate tea drinkers show no significant difference in hydration markers compared to those drinking plain water. In fact, the diuretic effect of caffeine only becomes significant at very high doses, typically over 500 mg, which is equivalent to consuming upwards of 6-13 cups of tea in a short period. Regular tea drinkers also develop a tolerance to caffeine's diuretic properties, further minimizing its effect.

How Different Teas Compare for Hydration

Not all teas are created equal when it comes to hydration and other nutritional benefits. Here's a look at different types:

Herbal Tea: Generally caffeine-free, herbal teas like peppermint, chamomile, or hibiscus are excellent hydrating options that function almost identically to plain water. They offer flavor variety without the caffeine.
Black Tea: Contains moderate levels of caffeine but has been proven to be just as hydrating as water when consumed in reasonable amounts (around 4-6 cups per day).
Green Tea: Contains less caffeine than black tea but still has hydrating properties. Rich in antioxidants like EGCG.
White Tea: The least processed form of tea and naturally low in caffeine, making it a good hydrating choice.
Decaffeinated Tea: Has most of the caffeine removed, leaving only trace amounts, so it is highly hydrating.

The Role of Moderation and Additives

While unsweetened tea is a great way to boost fluid intake, what you add to it matters. Sugar and milk significantly alter the nutritional profile and can affect hydration. Sugary drinks can cause the body to pull water from cells to balance blood sugar, potentially contributing to thirst and dehydration. Similarly, excessive milk can add extra calories and fat, which is counterproductive for simple hydration.

Best practices for optimal tea hydration include:

Opting for unsweetened teas to avoid excess sugar and calories.
Choosing herbal teas if you are sensitive to caffeine or are drinking tea later in the day.
Limiting high-caffeine teas, such as very strong black tea, to moderate daily amounts (e.g., 4-5 cups).
Balancing tea consumption with plain water, especially if you are physically active or in a hot environment.

Hydration Comparison: Plain Water vs. Tea


Feature	Plain Water	Herbal Tea (Caffeine-Free)	Caffeinated Tea (e.g., Black)
Primary Hydrating Agent	100% Water	Primarily water	Primarily water
Diuretic Effect	None	None to minimal	Mild (insignificant in moderation)
Calories	0	Typically 0	Typically 0 (before additives)
Caffeine Content	0	0	Varies (30-75mg per cup)
Nutritional Additions	None	Antioxidants, herbal compounds	Antioxidants, L-theanine
Recommended Intake	Standard daily fluid goals	No strict limit (caffeine-free)	Moderate intake (e.g., < 6 cups)

Potential Downsides of Relying Solely on Tea

Despite its hydrating benefits, relying exclusively on tea for fluid intake is not recommended. Overconsumption of caffeinated tea can lead to side effects like anxiety, disrupted sleep, and heart palpitations. Tannins in tea can also interfere with the absorption of iron, especially in individuals with an existing deficiency. Therefore, plain water should still be considered the baseline for daily hydration, with unsweetened tea as a beneficial and flavorful supplement.

Conclusion

In conclusion, the belief that tea is dehydrating is largely unfounded, especially when consumed in moderation without milk or sugar. Tea is predominantly water and effectively contributes to your daily fluid intake. Caffeinated teas like black or green tea are hydrating within normal consumption limits, while herbal teas are caffeine-free and just as hydrating as water. However, it's important to view unsweetened tea as a supplement to, not a complete replacement for, plain water. A balanced approach that includes both water and moderate amounts of unsweetened tea is the best strategy for optimal hydration and overall health.

For more information on general hydration guidelines, you can consult resources like the NHS Eatwell Guide.

Frequently Asked Questions

For moderate amounts, unsweetened tea is comparable to water in terms of hydration because it is primarily water. However, plain water is the purest form of hydration, and a balanced intake of both is recommended.

For most people, the diuretic effect of caffeine is negligible unless consumed in very large quantities, typically over 6 cups of black tea per day. Moderate intake of 3-5 cups is generally safe.

Yes, green tea, like other teas, is mostly water and counts towards your daily fluid intake. It contains less caffeine than black tea and also provides antioxidants.

Yes, unsweetened iced tea is hydrating. Since it is mostly water, it can be a great way to meet fluid needs, especially on a hot day.

Herbal teas are naturally caffeine-free, eliminating the mild diuretic effect entirely. This makes them a straightforward, highly hydrating option, on par with plain water.

It is not advisable to replace all water intake with tea. While tea is hydrating, relying solely on it, especially caffeinated varieties, can lead to side effects from excess caffeine or tannins.

Adding milk doesn't nullify tea's hydrating properties, but it does add calories and can dilute the tea's antioxidant benefits. For pure hydration, unsweetened and milk-free tea is the best option.