Does Tea Hydrate You Like Water?

If you’re not the biggest fan of plain water, you might be wondering whether your daily cups of green, black, or herbal tea can help fill the hydration gap. The short answer? Yes tea absolutely counts toward your daily water intake.

And depending on the type of tea you’re sipping (and what you add to it), it may actually offer more benefits than a plain glass of H2O.

How Much Water Do You Really Need?

We’ve all heard the “eight glasses a day” rule but that’s a simplification. Daily hydration needs actually range from about 91 ounces (2.7 liters) for women to 125 ounces (3.7 liters) for men, according to the National Library of Medicine. These totals include water from drinks, food, and all other sources.

In fact, around 20% of your daily fluid typically comes from food (especially fruits and vegetables), while the remaining 80% is from beverages including tea, coffee, milk, and juice.

Your personal fluid needs may shift depending on factors like:

• Age and body size

• Activity level

• Climate and altitude

• Illness, medications, or pregnancy

Tea vs. Water: What’s the Difference?

Water is calorie-free, caffeine-free, and essential to life but it’s not the only way to stay hydrated. Tea, especially herbal teas, hydrates just as effectively as water, says the Mayo Clinic. And even caffeinated teas like black or green tea don’t significantly reduce hydration.

For a long time, caffeine had a reputation as a diuretic. But current research shows it’s not as dehydrating as previously thought you’d need to consume around 500 mg of caffeine a day (about 10+ cups of tea) before it may have a noticeable diuretic effect, according to a January 2014 study in PLOS One.

For context:

• Black tea: ~47 mg caffeine per 8 oz

• Green tea: ~28 mg caffeine per 8 oz

• Herbal teas: 0 mg caffeine

Watch Out for Added Sugar

One area where water still wins? It’s naturally free of calories, sugar, or additives. Tea only stays equally healthy if you don’t load it up with sweeteners, syrups, or full-fat dairy.

According to the American Heart Association, sweetened teas are one of the biggest sources of added sugar in the American diet and excess sugar can contribute to issues like weight gain, type 2 diabetes, and heart disease.

If you prefer your tea sweet, try:

• A squeeze of fresh citrus (like lemon or orange)

• A few drops of honey (in moderation)

• Stevia or monk fruit for a no-calorie option

• Fresh herbs like mint or basil for a flavor boost

Extra Benefits of Drinking Tea

While water is essential, tea brings its own unique perks:

• Heart Health: Green and black teas have been linked to lower cholesterol and blood pressure, according to Harvard Health.

• Brain Benefits: Certain compounds in tea, like L-theanine and antioxidants, may help support memory and focus.

• Longevity and Weight Management: Regular tea drinkers may experience lower inflammation and better weight regulation, thanks to catechins and other phytonutrients.

One cup won’t transform your health overnight, but over time, these small boosts can support your overall wellness especially when paired with a healthy diet and lifestyle.

The Bottom Line

Yes, tea does count toward your daily hydration goals, especially if it's unsweetened and enjoyed in moderation. Herbal teas are the most hydrating, while even caffeinated black or green teas are fine for most people unless consumed in excessive amounts.

Looking to add a little more flavor and benefit to your daily routine? Swapping one or two glasses of water for a cozy cup of tea might be a smart move.

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