While certain types of tea contain caffeine, which can be mildly dehydrating, it’s typically not enough to significantly impact daily hydration and health.
Even caffeinated teas, when consumed in moderation, can be hydrating because they’re mostly water. That said, drinking more than 8 cups of tea in a short period may have somewhat of a dehydrating effect.
Tea May Affect Hydration If You Drink a Lot
Coffee beans and tea leaves contain caffeine, a stimulant that is considered a mild diuretic. This means that it can cause more frequent urination. Caffeinated drinks dehydrate more than non-caffeinated beverages because they trigger you to urinate more often and lose fluids.
Though specific amounts of caffeine in tea can vary, on average, an 8-ounce cup contains 14 to 60 milligrams (mg) of the substance. Experts recommend a caffeine intake of under 400 mg daily for most adults.
Based on tea’s relatively low caffeine content, it would take a large amount of tea to significantly impact hydration, though it is possible. To reach the caffeine limit that experts have set, it may take chugging around eight to 10 cups of tea or more during a short time period.
The Effects of Different Teas
Caffeinated Teas
Caffeinated teas are made from the leaves of the Camellia sinensis plant. They include black, green, white, and oolong varieties.
Exactly how much caffeine is in a cup of caffeinated tea will vary based on a few factors. A particular batch of tea may contain more caffeine than another, depending on the quality of the tea leaves. Plus, the longer you brew your tea leaves, the more caffeine it may contain.
Caffeine concentrations in tea can range from 14 to 120 mg per 8-ounce cup. Specifically, the amount of caffeine in different teas includes:
- Black tea: A higher caffeine content, with the average cup containing 50 mg of caffeine
- Green tea: Slightly more hydrating than black tea, with around 30 mg of caffeine per cup
- Oolong tea: Contains about 39 mg of caffeine per cup; similar to green but less than black tea
- White tea: Contains around 15% less caffeine than the traditional green variety, with caffeine per cup between 6 to 55 mg
As a comparison, a cup of black coffee provides around 90 to 200 mg of caffeine.
Some tea products add caffeine during manufacturing and might only list the amount of caffeine added, not the amount of natural caffeine included. This could have a slight effect on how hydrating a particular tea is.
Herbal Teas
Herbal teas contain a single herb, like peppermint or chamomile, or a blend of multiple herbs. Most herbal teas are caffeine-free or contain minimal caffeine, such as less than 12 mg per serving or none at all.
While higher doses of caffeinated tea may increase urination and slight dehydration, low doses of caffeine haven’t been linked to this effect. Herbal teas, such as chamomile, rose, and hibiscus teas, may be great options for additional hydration because they contain virtually no caffeine.
Hybrid Varieties
Some teas may be hybrids, combining caffeinated and herbal teas. Herbs like yerba mate and guayusa, which do contain caffeine, could potentially be added to an herbal tea blend. The caffeine content in a cup of yerba mate tea could be as high as 80 mg, similar to a cup of brewed coffee.
Check the ingredients labels on store-bought hybrid teas so you know how much caffeine you may be getting with a particular brand.
A Word From Verywell
Drinking tea can make staying hydrated more fun. Opt for a caffeine-free tea within six hours of bedtime for more restful sleep. Be mindful of additions like cream and sugar, which might contribute to weight gain.
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Why Tea Is Unlikely to Dehydrate You
Even if tea has caffeine, sipping it as your beverage of choice is unlikely to dehydrate you.
While beverages containing caffeine are thought to be dehydrating because of the substance’s diuretic properties, research suggests that green tea and similar varieties might help with rehydrating.
The water content in tea can help count toward any fluids that may be lost due to the caffeine diuretic effect. Plus, many teas contain trace minerals and electrolytes, like potassium and magnesium, that help replace the balance of fluids in the body.
Other evidence supports this rehydration theory, too. One study found that drinking black tea for 12 hours was similarly hydrating to plain water. Older and recent research reviews suggest that consuming caffeinated beverages doesn’t significantly increase urine production compared to drinking non-caffeinated beverages.
Can Tea Count Toward Your Daily Water Intake?
Consuming enough fluids daily keeps you hydrated, supporting key bodily functions and overall health. While the amount of water you need depends on several factors, most healthy adults should aim for between nine and 13 cups of fluid daily. Experts say tea, mainly green tea and herbal varieties, can be a healthy option that counts toward your daily hydration goals.
Check with a healthcare provider if you have questions about your daily water intake and how different types of teas may fit into that equation.
Summary
Drinking tea that contains caffeine, particularly in moderation, likely isn’t dehydrating. However, drinking large amounts of caffeinated tea in a short period of time might trigger a diuretic effect, which means that you may urinate more and become slightly more dehydrated.
Many types of tea contain natural and added caffeine, though the amount is typically much less than a cup of coffee. Because of this, tea (mainly herbal or green tea) can be a suitable option in addition to plain water to help meet daily hydration needs.
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