Is Tea with Milk as Good as Water for Hydration and Health?

December 17, 2025 •

4 min read

According to research published in the British Journal of Nutrition, drinking black tea provides similar hydration levels to plain water, at least over a 12-hour period. This finding challenges the conventional wisdom that caffeinated beverages are dehydrating, but is tea with milk as good as water? The answer depends on your specific health goals, hydration needs, and the trade-offs between antioxidant power and added calories.

Quick Summary

This article provides a comprehensive comparison of tea with milk and plain water, evaluating their hydrating effects, nutritional differences, and impact on overall health. Factors like caffeine content, potential reduction of antioxidants by milk, and caloric density are examined to determine which beverage is better for different health objectives.

Key Points

Hydration Equivalence: In moderate amounts, caffeinated black tea is proven to be as hydrating as plain water, despite its mild diuretic effects.
Nutritional Additions: Adding milk and sugar makes tea more calorie-dense and adds nutrients like calcium and protein, unlike zero-calorie water.
Antioxidant Interaction: Some research suggests milk proteins may inhibit the full absorption of tea's antioxidants, but other studies find this effect minimal, with benefits remaining.
Superiority Depends on Goals: For pure, calorie-free hydration, water is superior. For a flavored drink with added nutrients and a caffeine boost, milk tea is a viable, moderate option.
Moderation is Key: Excessive consumption of milk tea, especially with added sugar, can lead to weight gain, digestive issues, and other side effects.

Hydration: Water vs. Tea with Milk

When it comes to pure hydration, water is the undisputed champion. It is the purest liquid available, containing no additives, calories, or diuretics. While older myths claimed that tea was dehydrating due to its caffeine content, modern research suggests this effect is minimal, especially for regular tea drinkers. A 2011 study in the British Journal of Nutrition concluded that when consumed in moderate amounts, black tea is just as hydrating as water. The diuretic effect of caffeine only becomes significant at very high doses, far exceeding typical daily consumption for most people.

The addition of milk, however, slightly complicates the hydration equation. Tea with milk is still primarily water, but the added proteins, fats, and sugars introduce other nutritional factors. While your body will still absorb the water content, the added ingredients mean it's not the same as consuming plain water. Moreover, if you add sugar, you increase the beverage's caloric load, which is a key distinction from pure, zero-calorie water.

Nutritional Value: A Deeper Look

Benefits of Plain Water

Water's nutritional value lies in its purity. It's essential for countless bodily functions, including nutrient transport, temperature regulation, and joint lubrication. Because it contains no calories, sugar, or other additives, it is the ideal fluid for maintaining weight and ensuring the body's hydration is purely functional.

Zero calories and sugar
Flushes out toxins
Essential for every bodily function
The most efficient hydrator

Benefits of Tea with Milk

Tea with milk offers a different nutritional profile, bringing in both the benefits of tea and milk. Tea itself is rich in antioxidants called flavonoids, which are linked to improved heart health, reduced inflammation, and anticancer effects. Milk contributes essential nutrients such as calcium, protein, potassium, and vitamins A and D, all vital for bone health and overall nutrition. The combination can provide a comforting, nutrient-dense beverage.

Provides antioxidants from tea
Adds calcium, protein, and vitamins from milk
Offers a flavorful, comforting experience
Some spices in chai add digestive benefits

The Antioxidant Dilemma

One of the most debated aspects of milk tea is whether the milk reduces the tea's antioxidant potential. Some studies suggest that casein, a protein in milk, may bind to tea's flavonoids, making them less bioavailable. One small study in 2009 even found that adding milk to black tea prevented the tea from improving blood flow, an effect seen with plain black tea. However, other studies have found no such inhibition, or suggest the effect is minimal, with overall health benefits remaining substantial. For maximum antioxidant absorption, drinking tea without milk is best, but a splash of milk won't entirely negate the benefits.

Comparative Analysis: Tea with Milk vs. Water

To better illustrate the differences, here is a comparative table:


Feature	Plain Water	Tea with Milk	Analysis
Primary Function	Pure hydration, fluid balance	Hydration + flavor + nutrients	Water is the baseline for hydration; milk tea offers more complexity.
Caloric Content	Zero	Variable (adds calories)	Water is calorie-free, making it ideal for weight management. Milk tea's calories depend on milk type and sugar.
Nutritional Additives	None	Calcium, protein, vitamins, fat	Milk adds valuable nutrients not found in water.
Antioxidant Efficacy	None	Potentially reduced by milk	Water has no antioxidants. Tea's antioxidants may be slightly inhibited by milk, but effects are debated.
Caffeine	None	Contains caffeine (tea type dependent)	Tea has a mild diuretic effect from caffeine, though it is not significant in moderate amounts.
Digestive Impact	Neutral	Possible discomfort for lactose intolerant	Water is easily digested. Milk tea can cause bloating or other issues for those with lactose sensitivity.

Potential Downsides of Tea with Milk

While delicious, excessive consumption of milk tea, particularly with added sugar, has potential downsides.

Weight Gain: High sugar content and added calories can lead to weight gain over time.
Sleep Disturbances: The caffeine can interfere with sleep cycles, especially when consumed late in the day.
Digestive Issues: Lactose intolerance can cause bloating, gas, and discomfort.
Reduced Iron Absorption: Some studies indicate that flavonoids can inhibit iron absorption, particularly when consumed with meals.

Is there a clear winner?

Ultimately, there is no single right answer to whether tea with milk is as good as water, as it depends on your individual needs. For straightforward, zero-calorie hydration, water is the best choice and should be the foundation of your fluid intake. For a comforting, flavorful beverage that offers additional nutrients and antioxidants, milk tea can be a healthy part of a balanced diet, provided it's consumed in moderation with minimal added sugar.

The choice is not a binary one; both beverages can coexist in a healthy lifestyle. Water is your primary source of hydration, while a moderate amount of milk tea can offer a delightful treat with its own nutritional merits.

Conclusion

While studies show plain tea is as hydrating as water, the comparison with milk tea is more nuanced. Plain water provides superior, calorie-free hydration without any additives, making it the most fundamental and efficient option for daily fluid intake. Tea with milk, however, offers a tasty alternative with its own unique benefits, including added calcium, protein, and antioxidants, albeit potentially reduced by the milk. Excessive consumption, particularly with sugar, can introduce negative side effects like weight gain and digestive issues. The best approach is to prioritize water for your baseline hydration needs while enjoying tea with milk as a moderate and flavorful addition to your diet.

Frequently Asked Questions

Yes, tea with milk is still primarily water and contributes to your total daily fluid intake. Modern research shows that the mild diuretic effect of caffeine in tea is not enough to negate its hydrating properties when consumed in moderation.

Relying exclusively on tea with milk for your hydration can be problematic due to potential side effects from excessive caffeine and sugar, such as weight gain, digestive problems, and sleep disturbances. It is recommended to balance tea consumption with plenty of plain water.

The impact of milk on tea's antioxidants is a debated topic. Some studies suggest milk proteins can bind to antioxidants, slightly reducing their effect. However, other research indicates this effect is minimal, and the overall health benefits of drinking tea remain.

Water is the better choice for weight loss because it is calorie-free. Milk tea, especially with added sugar, contains extra calories that can contribute to weight gain over time if consumed in large quantities.

No, drinking a normal amount of tea with milk is highly unlikely to cause dehydration. The amount of water in the beverage significantly outweighs the mild diuretic effect of its caffeine content.

Herbal teas are generally caffeine-free, eliminating the mild diuretic effect found in black tea. This makes them a pure and excellent source of hydration, comparable to water.

While individual tolerance varies, it's generally recommended to limit caffeinated tea intake to no more than 4-5 cups per day to avoid potential side effects like insomnia or anxiety. Moderation is key to enjoying milk tea's benefits without the downsides.