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Can tea dehydrate you?

Posted by CTH Blog 10/17/2022 01:35:32 Healthy Tea 0 Comments

Water is one of the basic elements for a life. In fact, 60% of our body is made of water [1], even so, we need to hydrate ourselves regularly to survive. Tea is the second most consumed beverage in the world, right after water. But the question is, can tea dehydrate you, or is it a good choice to stay hydrated and healthy?

What is dehydration?

Dehydration is simply a loss of water in the body. It may occur in different situations, but usually for the same reason – not drinking enough fluids in regular conditions or not increasing the fluid intake during extreme fluid loss, for example, during exercise or having a fever. Fluid retention, on the other hand, is when the body is keeping too much fluid. For a regular, healthy person, it may be more difficult to “overdose” on water and much easier to become dehydrated. Both situations may be dangerous, cause imbalance in electrolytes and many health problems.

What causes dehydration?

If at least 60% of our bodies is water, it may not seem troubling if we lose a couple percentages. However, even a tiny loss of 2% may cause dehydration [2]. The recommended 8 cups of water a day don’t necessarily mean water only, and not necessarily 8 cups a day; this amount may be higher or lower, depending on your body and conditions. Other fluids and foods may all contribute to hydration and all count towards daily fluid intake. But what may be worrisome is that they may cause dehydration too.

When we talk about fear of dehydration from drinking specific fluids, we usually talk about fluids that may act as diuretics. Diuretics are substances that increase the production of urine, and thus, reduce the water content in our bodies. Coffee is one of the most mentioned diuretic, followed by tea, and that’s because they both contain caffeine. But what’s less commonly known is that fruits and vegetables are also diuretics, and so is exercising.

can tea dehydrate you

Can tea cause dehydration?

Don’t stop drinking your tea just yet. The good news is that tea may help you hydrate, rather than dehydrate. A study published in 2014 showed that drinking 3-6 cups of coffee per day will not cause dehydration. [3] Coffee contains caffeine, just like tea. Another randomized controlled trial showed that drinking 6 cups of black tea (252 mg of caffeine in total) in a day had the same effect on hydration as drinking plain water [4]. That amount would equal about 50% of the suggested regular daily intake for men, or 65% for women. Up to 400 mg of caffeine per day [5] would likely not interfere with hydration.

All real teas contain caffeine, and it’s impossible to say which type has more than the other. Some green teas may have more caffeine than some black and white teas, and some white teas may have more caffeine than some green or black teas. Teas contain antioxidants too, and may provide many other benefits besides hydration, such as fighting free radicals and anti-inflammatory properties.

But there’s a bad side too – trying to hydrate yourself with sugary drinks may actually worsen dehydration and cause damage to kidneys [6]. This means hydrating yourself once you are already dehydrated with pre-made drinks that contain added sugar may not be a good idea. Alternative? Drink a cup of cold-brewed unsweetened tea or pure water instead.

And what about herbal teas?

Most herbal teas don’t contain caffeine and may be great for hydration. Just like real teas made from Camellia sinensis plant, they contain antioxidants and many other beneficial compounds. Some herbs such as horsetail [7] and dandelion [8] may possess stronger diuretic properties, so pay attention to ingredients in herbal blends, especially if you have any health problems since all herbal teas are different. Chamomile and hibiscus may act as a diuretic too [9] [10].

Recap

Should you fear tea? Absolutely not. Tea is a great alternative to water and may provide many benefits that water lacks.

Things to keep in mind:

All real teas contain caffeine, and it’s best to limit a daily caffeine consumption
To reduce the caffeine content in tea, try cold brewing it
Some herbal teas may have a stronger diuretic effect than others
Avoid detox teas that contain herbs with laxative properties
Drink other fluids such as plain water too
When dehydrated, avoid sugary pre-made teas or adding sweetener to your tea

Disclaimer: This article is for informational purposes only. Always consult your doctor if you suffer from any health issues and never use tea or supplements for self-treatment.