What Happens if I Drink Tea 5 Times a Day? A Complete Guide to Health Effects

October 22, 2025 •

2 min read

While moderate tea consumption offers health benefits, drinking more than 4 cups daily can increase risks. This raises the question: what happens if I drink tea 5 times a day, and where is the line between healthy habit and excessive intake?

Quick Summary

Regularly consuming five cups of tea can lead to side effects related to caffeine and tannins, including anxiety, sleep disruption, and reduced iron absorption.

Key Points

Caffeine Overload: Consuming five cups of caffeinated tea can lead to anxiety, sleep problems, and jitters, especially for sensitive individuals.
Iron Absorption Risk: Tannins in tea interfere with non-heme iron absorption, posing a risk for those with or at risk of anemia.
Digestive Distress: High tea intake, particularly strong brews, can irritate the stomach lining, causing nausea and heartburn.
Hydration Management: Despite containing water, caffeinated tea has a mild diuretic effect, necessitating balanced intake with plain water.
Risk Mitigation: To reduce side effects, switch to herbal or decaf teas, drink tea between meals, and opt for shorter brew times.
Moderate Consumption is Key: For healthy adults, 3-4 cups daily is generally considered a reasonable intake to enjoy tea's benefits without significant risks.

The Surprising Consequences of Excessive Tea Intake

Tea is celebrated worldwide for its potential health benefits, rich antioxidant profile, and calming rituals. While many health experts suggest that up to 3-4 cups of tea per day is generally reasonable, routinely drinking five or more cups can lead to adverse effects due to elevated levels of caffeine and tannins.

Caffeine's Cumulative Impact

The caffeine content in tea varies by type and brewing, but five cups of certain teas could exceed the recommended daily intake of 400 mg for most healthy adults, potentially triggering symptoms. Excessive caffeine can cause increased anxiety, jitters, sleep disruption, headaches, dependence, and may affect heart rate and blood pressure.

The Problem with Tannins and Iron Absorption

Tea contains tannins, which give tea its bitterness. Excessive tannins can hinder the absorption of non-heme iron from plant-based foods, which is a concern for vegetarians, vegans, and those at risk of anemia. To minimize this, it's advised to drink tea between meals.

Digestive Issues and Other Concerns

High tea consumption can also lead to other issues:

Tannins can irritate the digestive tract, potentially causing heartburn or nausea.
Some teas contain oxalates, and extremely high intake has rarely been linked to kidney stones.
Tea tannins can also contribute to tooth staining and enamel erosion.

The Impact Varies by Tea Type


Feature	Black Tea	Green Tea	Oolong Tea	Herbal Tea (e.g., Peppermint)
Caffeine Content (per 8oz)	High (approx. 40–70 mg)	Medium (approx. 20–45 mg)	Medium (approx. 30–50 mg)	Zero
Tannin Content	High	High	Medium	Zero (typically)
Oxalate Content	Higher	Lower	Lower	Varies, usually lower
Best for Excessive Intake	Worst (highest risk for side effects)	Better (moderate caffeine)	Good (balanced profile)	Best (no caffeine, no tannins)

Mitigating the Risks

If you consume five or more cups daily and experience negative effects, consider these steps:

Reduce and Dilute: Gradually decrease intake or brew tea for a shorter time. Adding milk may help with digestive irritation.
Timing Matters: Drink caffeinated tea between meals to help with iron absorption and avoid it before bed.
Switch to Alternatives: Opt for low-caffeine white tea or naturally caffeine-free herbal teas like rooibos or chamomile.
Stay Hydrated: Drink plenty of plain water alongside tea.

Conclusion: Listen to Your Body

The effects of drinking tea five times a day depend on individual factors, tea type, and lifestyle. While acceptable for some, it's excessive for others. Monitor your body for signs like changes in sleep, anxiety, or digestion. Moderation is key to enjoying tea's benefits without drawbacks. Consult a healthcare professional for concerns. For more information, refer to resources like those at the Harvard T.H. Chan School of Public Health: Does drinking tea really help health?.

Frequently Asked Questions

Drinking 5 cups of tea a day can be problematic for some individuals, particularly those sensitive to caffeine or prone to digestive issues. While moderate intake is often healthy, excessive intake can increase risks of anxiety, sleep disruption, and reduced iron absorption due to high levels of caffeine and tannins.

Common side effects include anxiety, jitteriness, headaches, poor sleep quality, nausea, heartburn, and reduced iron absorption. The severity of these effects can depend on the tea type and individual tolerance.

To minimize side effects, you can switch to decaffeinated or herbal teas, drink tea between meals instead of with them, and reduce your brewing time to lower caffeine and tannin content.

Yes, tea contains tannins that can inhibit the absorption of non-heme iron from plant-based foods. This effect is most pronounced when tea is consumed with meals, so it is recommended to drink it at least an hour before or after eating.

Yes, the caffeine in tea can trigger or worsen feelings of anxiety and nervousness, especially in individuals who are sensitive to its effects. High caffeine intake can cause a 'fight-or-flight' response that leads to jitters.

Yes, green tea generally contains less caffeine than black tea, but its caffeine content is still significant. Excessive intake of any caffeinated tea, including green tea, carries risks, and some sensitive individuals may find high amounts irritating.

For most healthy adults, experts suggest limiting intake to 3 to 4 cups of regular, caffeinated tea per day to avoid side effects from excessive caffeine and tannins. It's important to listen to your body and adjust as needed.

Some studies suggest that green tea may help regulate metabolism and boost fat burning, but the effects are generally modest and require more research to confirm. It is not a magical solution for weight loss and must be part of a balanced diet.