Nutrition Diet: Can I count tea as drinking water?

November 5, 2025 •

4 min read

The human body is about 60% water, and maintaining adequate fluid intake is crucial for health. Given that tea is primarily water, a common question arises: "Can I count tea as drinking water?" The good news for tea lovers is that yes, tea does contribute to your daily hydration goals, especially when consumed in moderation.

Quick Summary

This article explores the hydrating properties of tea, debunking the myth that its caffeine content causes dehydration. It clarifies the role of caffeinated vs. herbal teas and provides practical advice on how to incorporate tea into your diet to support overall fluid balance.

Key Points

Tea is Hydrating: Despite common myths, moderate consumption of both caffeinated and herbal tea contributes positively to your daily fluid intake.
Caffeine's Diuretic Effect is Mild: The mild diuretic property of caffeine is counteracted by the large volume of water in the tea, meaning you still experience a net fluid gain.
Herbal Tea is Excellent for Hydration: Since it is naturally caffeine-free, herbal tea is a perfect choice for pure hydration, on par with water.
Moderation is Key for Caffeinated Tea: For most people, a healthy fluid balance is maintained even with moderate caffeinated tea, as a dehydrating effect only occurs with very high intake.
Water Remains the Best Baseline: Plain water is the purest, zero-calorie way to hydrate and should be the foundation of your daily fluid intake.
Watch Out for Additives: Sugars and creams added to tea can add significant calories, making it a less healthy choice for daily fluid intake compared to plain tea.

Debunking the Dehydration Myth

For years, a common misconception was that caffeinated beverages like tea were dehydrating due to their diuretic properties. The diuretic effect of caffeine increases urine production, leading many to believe that any fluid from a caffeinated drink was immediately lost. However, extensive research has clarified this is not the case, particularly with the moderate consumption levels typical for tea.

The diuretic effect of caffeine is mild and is far outweighed by the large volume of water present in a cup of tea. A significant diuretic effect would only occur after consuming very high amounts of caffeine, equivalent to over 500 mg per day—which is far more than most people drink. Even with caffeinated tea, studies have shown no significant difference in markers of hydration when compared to water, confirming its hydrating qualities.

The Science of Tea Hydration

Studies have shown that regular consumption of tea in moderation has hydrating effects similar to plain water. Your body is remarkably adaptable and can tolerate the caffeine levels found in typical tea consumption without compromising fluid balance. The water content provides hydration, while the low to moderate caffeine level has a minimal impact on net fluid retention.

Not All Teas Are Created Equal

While most teas are hydrating, the amount of caffeine varies by type, which is important to consider for those sensitive to stimulants. Here’s a look at how different teas stack up for hydration:

Herbal Teas: The best choice for pure hydration, as they are naturally caffeine-free. Infusions like chamomile, peppermint, and rooibos can be counted cup-for-cup toward your fluid goals, just like water. They also offer additional health benefits, like antioxidants and soothing properties.
Green Tea: Contains a relatively low amount of caffeine, making it a good choice for hydration with a mild stimulating effect. A lightly brewed cup provides excellent hydration alongside its notable antioxidant benefits.
Black Tea: Has a higher caffeine content than green or white tea, but still contributes to overall hydration when consumed in moderate amounts. A study involving men who drank either black tea or plain water found similar hydrating results.

Water Versus Tea: A Comparison

To understand the full picture, it's helpful to compare plain water, caffeinated tea, and herbal tea side-by-side. The best strategy for a well-rounded diet is often to combine these options.


Feature	Plain Water	Caffeinated Tea	Herbal Tea (Infusion)
Hydration	Purest form of hydration, best baseline.	Hydrating in moderate amounts; fluid content outweighs mild diuretic effect.	Purely hydrating and caffeine-free.
Calories	Zero.	Zero (plain); can increase with additives.	Zero.
Additives	None.	Watch out for added sugars and milk, which add calories.	No caffeine; some blends may have other additives.
Electrolytes/Minerals	Often contains minerals; not a primary source.	Low levels, minor contribution.	Can contain electrolytes and beneficial compounds.
Antioxidants	None.	Rich source, offering additional health benefits.	Can be a good source depending on the herb.
Best For...	The foundation of daily fluid intake.	Flavor variety and a mild caffeine boost.	Caffeine-sensitive individuals, relaxation, and wellness.

Smart Tea Consumption for Maximum Hydration

Incorporating tea into your daily routine is a great way to meet your fluid goals, especially if you find plain water unappealing. Here are some tips to maximize the benefits:

Prioritize Plain Water: While tea counts, water should remain your primary source of hydration. Think of tea as an excellent supplemental beverage. The CDC notes that water is a great way to get fluids with zero calories.
Moderate Caffeinated Intake: If you drink caffeinated teas, keep intake to a moderate level, typically less than 6-8 cups per day, to avoid any potential, albeit minor, diuretic effects.
Choose Herbal Teas: For guaranteed caffeine-free hydration, especially in the evenings, reach for herbal infusions. Popular choices include chamomile, peppermint, ginger, and rooibos.
Watch the Add-ins: The biggest nutritional drawback of tea is often what people add to it. Sugars and creams can quickly add unnecessary calories and may diminish the hydration benefits. Opt for plain or add a squeeze of lemon or a sprig of mint for flavor.
Stay in Tune with Your Body: Hydration needs vary based on factors like exercise, climate, and overall health. The best indicator of good hydration is the color of your urine, which should be a pale yellow.

Conclusion

The long-standing myth that tea dehydrates you has been definitively debunked by scientific research. In moderate amounts, both caffeinated and herbal teas are hydrating and can be counted toward your daily fluid intake. While plain water remains the gold standard for its pure, calorie-free hydration, tea is an excellent and flavorful way to supplement your fluid needs and offers additional antioxidant benefits. The key is to consume it mindfully—moderating caffeinated varieties and being aware of sugary or creamy additives. By balancing your intake, you can enjoy a comforting cup of tea and stay well-hydrated throughout the day.

For further reading on the effects of black tea on hydration, you can explore research findings(https://pubmed.ncbi.nlm.nih.gov/21450118/).

Frequently Asked Questions

No, the fluid content of tea outweighs caffeine's very mild diuretic effect. Studies have shown that consuming tea in moderate amounts does not cause dehydration and has a hydrating effect similar to plain water.

Most people can safely drink several cups of caffeinated tea daily. The diuretic effect is generally not a concern unless you exceed 6 to 13 cups, which is an excessive amount for most individuals.

Yes, herbal teas are an excellent source of hydration. Since they are naturally caffeine-free, they provide pure fluid without any diuretic effects and can be counted just like plain water.

In moderate consumption, tea is shown to have similar hydrating properties to water. However, water is the best choice for pure, calorie-free hydration, especially if you are sensitive to caffeine or trying to avoid extra calories from sweeteners.

Adding milk or sugar doesn't eliminate tea's hydrating properties, but it does add calories. For the healthiest option, enjoy plain tea. Sugary drinks, in particular, can make you feel thirstier and are not ideal for regular hydration.

Yes, it is best to balance your fluid intake. While tea counts, water should be your primary source of hydration. A good strategy is to prioritize plain water throughout the day and supplement with moderate amounts of tea.

The temperature does not affect tea's hydrating properties. Both hot and iced tea are hydrating, so you can enjoy your brew however you prefer and still contribute to your daily fluid intake.