Does Iced Tea Count as Water? Here’s What You Should Know

When the weather heats up, a glass of iced tea can feel like the perfect way to cool off and rehydrate. But is sipping iced tea as good as drinking water for your daily hydration needs? The answer is: It depends. While iced tea offers some hydration and even a few health perks, there are some important factors to consider before making it your primary fluid of choice.

Is Iced Tea Hydrating?

Yes, iced tea can help keep you hydrated especially if it's unsweetened and brewed from tea leaves. Since tea is primarily water, it can provide hydration just like plain H2O. In fact, Lisa Andrews, MEd, RD, owner of Sound Bites Nutrition, confirms, “Iced tea can be seen as a source of hydration as the amount of caffeine is not excessive and tea is made with water.”

Unsweetened iced tea also has the added benefit of being calorie-free and contains small amounts of minerals like calcium and sodium (depending on the water used to brew it). Plus, you can easily enhance its flavor with a spritz of lemon or a sprig of mint for an enticing alternative to water.

The Health Perks of Iced Tea

In addition to hydration, iced tea can provide some notable health benefits. Black, green, and white teas (all from the Camellia sinensis plant) are rich in polyphenols, which are antioxidants that protect the body from oxidative stress, according to a June 2012 article in ‌Current Pharmaceutical Design‌. These plant compounds may help reduce inflammation and protect against heart disease, cancer, and other chronic illnesses.

However, while iced tea can be part of a healthy diet, it’s best to opt for freshly brewed, unsweetened tea rather than bottled or canned options. More on that below.

Does the Caffeine in Tea Dehydrate You?

One concern many people have about iced tea is its caffeine content. While caffeine is often linked to dehydration due to its mild diuretic effect, studies suggest it doesn’t significantly impact hydration levels for most people.

Here’s a quick comparison of caffeine content in common beverages:

Even if you drink caffeinated iced tea, the amount of water it contains will generally outweigh the diuretic effects of caffeine. So, unless you’re drinking highly caffeinated tea in large quantities, it’s unlikely to dehydrate you.

The Downsides of Bottled Iced Tea

If you’re reaching for bottled or canned iced teas, be mindful of added sugars, artificial ingredients, and sodium. Some bottled teas contain over 20 grams of sugar per cup almost as much sugar as soda.

High sugar consumption can increase your risk of chronic health issues like Type 2 diabetes and heart disease. To keep your iced tea a healthy choice, stick to brewing your own at home or choose bottled versions labeled “unsweetened.”

Watch Out for Oxalic Acid

Another consideration when drinking iced tea is oxalic acid, a compound naturally found in tea leaves and many plant-based foods. While safe in moderate amounts, consuming large quantities of oxalic acid can increase the risk of kidney stones.

For example, one man who drank a gallon of iced tea daily developed kidney failure due to excessive oxalic acid, according to the University of Utah Health. If you’re prone to kidney stones, it’s a good idea to limit your intake of tea and talk to your doctor about a low-oxalate diet.

Should You Drink Iced Tea Instead of Water?

While iced tea can contribute to your daily hydration needs, it’s important to balance it with plenty of plain water. According to the Mayo Clinic, people assigned female at birth need about 11.5 cups of fluid daily, while people assigned male at birth need about 15.5 cups.

Unsweetened iced tea can certainly help meet these goals, but relying on it exclusively for hydration isn’t ideal. Tea contains beneficial antioxidants, but its oxalic acid content can pose risks if consumed in excess.

The Bottom Line

Iced tea, especially unsweetened varieties, is a healthy, hydrating beverage that offers a refreshing alternative to water. It can provide antioxidants and a small mineral boost while helping you meet your fluid needs.

However, it’s best to drink iced tea in moderation and pair it with plain water to ensure you stay properly hydrated without overloading on oxalic acid or hidden sugars. If you’re bored of water, try rotating iced tea, sparkling water, and other unsweetened beverages to keep your hydration routine interesting.

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