Tea is one of the most popular drinks in the world. You can drink it warm or cold. Tea as a drink well satisfies the body’s daily need for fluid.
However, tea also contains caffeine – a compound that can have a dehydrating effect. It may make you think, perhaps tea helps dehydration. This article reveals the scientific fact about the moisturizing and dehydrating effects of tea.
Tea affects the level of hydration.
Tea can affect your hydration, especially if you drink a lot.
This is due to the fact that some teas contain caffeine, which is also found in coffee, chocolate, energy and soft drinks. Caffeine is a natural stimulant and one of the most common foods and drinks in the world.
After ingestion, caffeine gets from the intestines into the bloodstream and then to the liver. There it is broken down into various compounds that may affect the functioning of your organs. For example, caffeine has a stimulating effect on the brain, increases vigor and reduces the feeling of fatigue. On the other hand, it may have a diuretic effect on your kidneys. A diuretic is a substance that can cause your body to produce more urine. Caffeine does this by increasing the blood supply to the kidneys, prompting them to flush out more water. This diuretic effect can lead to more frequent urination, which can affect the water level in the body.
“Some teas contain caffeine, a compound with diuretic properties. This can lead to more frequent urination when drinking tea, which can affect your hydration.”
Different teas can have different effects.
Different teas contain different amounts of caffeine and can affect your hydration in different ways.
Caffeinated tea includes black, green, white and oolong tea. These teas are made from the leaves of the Camellia Sinensis plant and usually give 16–19 mg of caffeine per gram of tea.
Since an average cup of tea contains 2 grams of tea leaves, one cup (240 ml) of tea will contain about 33–38 mg of caffeine. And most of all contains black and oolong.
However, the caffeine content in tea can vary from one batch to another. Some provide up to 120 mg of caffeine per cup (240 ml). It is also worth noting that the longer you brew tea, the more caffeine it contains.
For comparison: one cup (240 ml) of coffee usually contains 102–200 mg of caffeine. While the same amount of energy drink can be up to 160 mg.
Although there is less caffeine in tea than in many other caffeinated beverages, when consumed in large quantities, tea will cause dehydration.
Herbal teas, such as chamomile, mint or wild rose, are made from the leaves, stems, flowers, seeds, roots and fruits of various plants. Unlike other types of tea, they do not contain the leaves of the Camellia sinensis plant. Therefore, they are technically considered herbal infusions, not types of tea.
Herbal teas, as a rule, do not contain caffeine and are unlikely to have any dehydrating effect on your body.
Although most herbal teas do not contain caffeine, some blends contain ingredients that contain caffeine. One example is Yerba mate, a traditional South American beverage that is gaining popularity all over the world. It is made from dried leaves and twigs of the Ilex paraguariensis plant and contains on average 85 mg of caffeine per cup – a little more than a cup of tea, but less than a cup of coffee.
Although herbal infusions, including guayasa, jaupon, guarana or coffee leaves, are used less frequently, they may also contain caffeine. Therefore, as is the case with other caffeine-containing teas, consuming large amounts of these teas can reduce your body’s water balance. Thus, hybrid tea will cause dehydration in most cases. Do not abuse it.
“Black, green, white, and oolong tea contain caffeine, which can affect the hydration state. In addition to a few exceptions, most herbal teas are caffeine free and are usually considered moisturizing.”
The probability of dehydration from tea is low
Despite the diuretic effect of caffeine, herbal and caffeine-containing teas will not cause dehydration.
To obtain a significant diuretic effect, caffeine must be consumed in an amount in excess of 500 mg, or in the equivalent of 6–13 cups (1440–3 120 ml) of tea.
Researchers report that when consumed in moderate amounts, caffeinated beverages, including tea, are just as moisturizing as water. In one study, 50 people drank coffee (800 ml), or the same amount of water every day for 3 consecutive days. For comparison, this is the approximate caffeine equivalent (1100–2 400 ml) of tea. Scientists did not find differences in hydration rates between the days when they drank coffee and water.
In another small study, 21 healthy men drank 6 to 12 cups (960 or 1440 ml) of black tea or the same amount of boiled water for 12 hours. Again, the researchers did not notice any difference in the production of urine or the level of hydration between the two drinks. They came to the conclusion that black tea seems to be as moisturizing as water when it is consumed in quantities less than or equal to 6 cups (1440 ml) per day.
In addition, a recent review of 16 studies indicates that a single dose of 300 mg of caffeine — or the equivalent of 3.5–8 cups (840–1920 ml) of tea at once — increases urine output by only 109 ml compared to the same amount of caffeine-free beverages. .
Thus, even in those cases where tea increases urine production, this does not lead to the fact that you lose more fluid than you originally drank. Interestingly, researchers note that caffeine can have an even less significant diuretic effect than just water.
“Tea, especially when used in moderation, is unlikely to have a dehydrating effect. However, consuming a large amount of tea — for example, more than 8 cups (1920 ml) at a time — can have a slight dehydrating effect.”
Many types of tea contain caffeine, a diuretic compound that can make you urinate more often.
However, the caffeine content in most teas is very low. Drinking a quantity of 3.5 to 8 cups (840–1920 ml) of tea per day is unlikely to have any dehydrating effect.
In general, tea can provide an interesting alternative to plain water, helping you to meet your daily fluid needs.