Is drinking tea with milk the same as drinking water?

November 5, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, getting enough plain water is crucial for health and can prevent dehydration, unclear thinking, and constipation. While tea with milk is a fluid, the simple answer to 'is drinking tea with milk the same as drinking water?' is no.

Quick Summary

This article explores the distinct differences in hydration, nutritional content, and overall health effects between tea with milk and plain water. It details why water is the optimal choice for pure hydration, while milk tea, though a hydrating fluid, offers a more complex nutritional profile and can have certain side effects, especially with added sugar.

Key Points

Water is Pure Hydration: It is calorie-free and essential for bodily functions, making it the most efficient way to hydrate.
Milk Tea is Not Pure Fluid: Containing milk, tea, and often sugar, it requires digestion and contains calories, unlike plain water.
Caffeine is a Factor: The caffeine in most teas is a mild diuretic, and in excessive amounts, can interfere with hydration and sleep.
Potential Nutrient Issues: The proteins in milk can interfere with the absorption of antioxidants from the tea, while tannins can affect iron absorption.
Sugar Adds Complications: High sugar content in milk tea contributes to caloric intake, potential weight gain, and can worsen dehydration by drawing water from cells.
Moderation is Key: Water should be the primary fluid for daily hydration, with milk tea enjoyed in moderation as a complementary beverage.

The Fundamental Differences: Water vs. Tea with Milk

While both tea with milk and water are liquids that contribute to your daily fluid intake, they are not functionally the same for your body. Their primary differences lie in their composition, calorie content, and how the body processes them. Water is a pure, zero-calorie fluid essential for virtually every bodily function, including temperature regulation, nutrient transportation, and waste removal. Tea with milk, on the other hand, is a more complex beverage with additional compounds from both the tea leaves and the dairy.

The Impact on Hydration

Water is the gold standard for hydration. It is absorbed quickly and efficiently by the body without any additional metabolic processes. Moderate amounts of tea, even with caffeine, have been shown to be as hydrating as plain water, as the water content outweighs the mild diuretic effect of the caffeine. However, the inclusion of milk and, often, sugar changes the equation. Milk contains proteins, fats, and sugars that the body must digest, which can slow down the fluid's absorption compared to plain water. Excessive consumption of caffeinated, sugary milk tea can also lead to mild diuretic effects and dehydration, particularly if it becomes a primary fluid source.

Nutritional Composition: A Tale of Two Beverages

Water offers zero calories and no macronutrients. Its main purpose is pure hydration. Tea with milk, however, is nutritionally diverse due to its ingredients. The tea leaves provide antioxidants like flavonoids, which may offer heart health and anticancer benefits. Milk adds protein, calcium, and vitamins D and B12, supporting bone and overall bodily health. However, this nutritional boost comes at a cost. Many milk tea preparations, especially those commercially prepared, are high in added sugar, contributing to increased calorie intake and potential weight gain.

Potential Side Effects

Water is generally side-effect-free, assuming it's from a clean source. Tea with milk, especially when consumed in large quantities, can have several side effects.

Digestive Issues: The dairy in milk tea can cause bloating, indigestion, and gas, especially in lactose-intolerant individuals. Tannins in tea can also sometimes lead to constipation.
Reduced Nutrient Absorption: Tannins in tea can interfere with the absorption of certain minerals, like iron, if consumed too close to meals. The casein protein in milk may also bind to and potentially reduce the effectiveness of some antioxidants in the tea.
Sleep Disturbances and Anxiety: The caffeine in many types of tea can disrupt sleep patterns and increase anxiety, particularly when consumed in excess.

Hydration Hierarchy: Is Tea with Milk Enough?

While a cup of tea with milk counts toward your overall fluid intake, it is not a suitable replacement for plain water, especially for optimal hydration. Relying heavily on milk tea means you are also ingesting calories, sugar, and caffeine, which can have long-term health implications if not managed. For example, studies have shown that high sugar intake can lead to dehydration by causing the body to pull water from its cells. A balanced approach is best, where water is the primary source of hydration and tea with milk is an occasional treat.

Comparison Table: Water vs. Tea with Milk


Feature	Plain Water	Tea with Milk
Calories	0	Variable, depends on milk type and added sugar
Nutrients	None (pure fluid)	Provides antioxidants (from tea) and protein, calcium, vitamins (from milk)
Primary Function	Optimal, calorie-free hydration	Flavor, comfort, and a moderate source of nutrients
Body Absorption	Very fast and efficient	Slower due to digestion of milk components
Caffeine Content	0	Variable, can disrupt sleep and cause anxiety in high amounts
Impact on Weight	Helps manage weight by reducing caloric intake	Can contribute to weight gain if sugar and fat content are high
Side Effects	Generally none	Potential for digestive issues, reduced iron absorption, and sleep problems

Conclusion

In summary, the notion that drinking tea with milk is equivalent to drinking water is a common misconception. While both are hydrating fluids, they serve different purposes within a healthy diet. Water is unparalleled for pure, calorie-free hydration, essential for the body's most basic and vital processes. Tea with milk, with its added nutrients, calories, and potential side effects, should be viewed as a supplementary beverage or a treat. For optimal health and hydration, prioritize water as your main fluid source and enjoy tea with milk in moderation.

The Role of Moderation

Ultimately, a healthy approach involves prioritizing plain water for daily hydration needs while enjoying milk tea responsibly. By being mindful of added sugars and caffeine, you can incorporate this flavorful beverage into your routine without compromising your health goals. A balance of different fluids, with water at the top of the hierarchy, is key for staying adequately and healthily hydrated. As with any dietary choice, understanding the full picture allows you to make the best decision for your body.

Visit the CDC's page on healthier drinks for more information

Frequently Asked Questions

No, drinking tea with milk cannot replace your daily water intake. While it contributes to overall fluid consumption, water is the best source for pure, calorie-free hydration. Milk tea's added components, such as milk, sugar, and caffeine, prevent it from being a direct substitute for water.

Moderate consumption of tea with milk is unlikely to cause dehydration, as the water content counteracts the mild diuretic effect of caffeine. However, excessive intake, especially with high amounts of caffeine and sugar, could lead to mild dehydration and other side effects.

Some research suggests that the casein protein in milk can bind to antioxidants in tea, potentially reducing their beneficial effects on the cardiovascular system. However, other studies show conflicting results, and more research is needed to be certain.

Yes, tea with milk offers nutritional benefits not found in water. Tea provides antioxidants, while milk contributes protein, calcium, and vitamins essential for bone health. However, these benefits must be balanced against potential downsides like added sugar and calories.

For optimal hydration, plain water is the healthier and more efficient choice. It contains no calories, sugar, or caffeine and is absorbed quickly by the body. Tea with milk should be considered a nutritional beverage or treat, not a primary hydration source.

Yes, milk tea can contribute to weight gain, particularly when prepared with full-fat milk and added sugar. The fat and sugar content significantly increases its caloric value compared to plain water, which has zero calories.

While it varies by individual, moderate consumption is generally considered no more than 2-4 cups per day. It's also recommended to balance tea intake with plenty of plain water to maintain optimal hydration.