Henrietta Lovell from Rare Tea Company agrees, stating that the amount of tea you’d need to consume to reach the caffeine levels for dehydration would be 37 cups a day.

Since there’s caffeine in green tea, many believe that it’s dehydrating. But does green tea really make you dehydrated, or does tea dehydrate you at all? Or is this just a common misconception? That’s what we’ll talk about in today’s post.

First, let’s go to the root of the rumor to figure out how it got started. Most people assume drinks with caffeine automatically cause dehydration because of their diuretic effect. With that in mind, it’s easy to see why so many people wonder if green tea dehydrates them.

Much of the confusion comes from early studies on caffeine, which focused mainly on coffee, a beverage with a much higher caffeine concentration than green tea. Researchers observed increased urination in coffee drinkers and mistakenly generalized the results to all caffeinated drinks. However, modern research clarifies that beverages like green tea, which have significantly lower caffeine levels and are primarily composed of water, contribute positively to overall fluid intake. This means that unless consumed excessively, green tea supports hydration rather than undermining it.

But here’s the good news: according to medical science, green tea actually rehydrates you.

How? Let’s find out!

Does Green Tea Make You Dehydrated? 

When you consume beverages that contain water, your body absorbs the necessary amount of fluid, and any surplus is eliminated through urination. Therefore, while tea does promote increased urine output, it doesn’t lead to a greater loss of fluids. Like other caffeinated beverages, green tea contains caffeine, but it does not significantly contribute to dehydration.

As such, the British Dietetic Association recommends tea for hydration. Additionally, their studies show that dehydration only happens when very high doses of caffeine are consumed.

According to several studies and The University of Maryland Medical Center, the recommended amount of green tea consumption is no more than two to three cups per day. This recommended dosage has around 240–320 mg of polyphenols (a.k.a. flavonoids—learn more about them in this post) that help tea drinkers get the best health benefits of green tea without the overconsumption of caffeine and dehydration.

(Learn more about the health benefits of green tea in this post.)

These flavonoids have antioxidant and anti-inflammatory properties and help with digestion, relaxation, weight loss, and dissolving plaque in blood vessels. As this research from the National Institutes of Health (NIH) shows, you will only have a significant diuretic effect if you consume at least 6–13 cups each day.

In that case, it can cause dehydration, increase your heart rate and blood pressure, and cause headaches and insomnia. However, when you consume at least one but no more than two to three cups a day, you can reap many of the impressive health benefits of green tea.

Moreover, tea consumption can contribute significantly to daily fluid intake, much like water and other non-caffeinated beverages. Green tea’s balance of hydrating properties and antioxidant compounds makes it an excellent choice for those looking to maintain their hydration levels while also supporting their overall health. Unlike energy drinks or strong coffee, which often have much higher caffeine content and additives, green tea provides a cleaner, gentler source of stimulation without the risk of major fluid loss.

With all of that being said, tea is one of the best and healthiest alternatives to water!

Caffeine Intake and Catechin in Green Tea

Green tea, derived from the tea plant, contains mild caffeine levels and is safe to drink in moderation.

So, let’s sum it up: Green tea has mild caffeine levels, is safe to drink in moderation, and is unlikely to cause dehydration.

• Caffeine can help you stay alert and burn more fat when you drink it before exercising.

• Aside from caffeine, green tea has EGCG, known as catechins, that helps break down fats and move those fats in the bloodstream to make muscles more active.

• Consuming green tea can help you relax and calm down.

• If you are craving an extra snack, green tea suppresses your appetite, and you will feel full after just one or two cups of tea.

• Green tea improves brain function by enhancing memory, mood, and focus thanks to the combined effects of caffeine and L-theanine.
• Regular green tea consumption may help regulate blood sugar levels and improve insulin sensitivity.
• The antioxidants in green tea can protect your skin from signs of aging and damage caused by UV exposure.
  
• Drinking green tea may support heart health by lowering LDL cholesterol and reducing blood pressure.
  
• Green tea strengthens the immune system with its rich supply of polyphenols, helping the body fight off infections.
  

Green tea has more benefits, and having caffeine does not mean it causes dehydration. Yes, it indeed causes more bathroom visits to flush out extra sodium and water. But sipping moderate cups of green tea does not contribute that much to your fluid intake and does not have a dehydration effect.

According to Dr. Daniel Vigil, clinical professor at the David Geffen School of Medicine at UCLA, if you find yourself with headaches or other symptoms, you may just be sensitive to caffeine or you’re dehydrated—nothing to do with your tea habit!

How To Add Green Tea Consumption To Your Diet

Incorporate green tea into your diet by brewing it in hot water and steeping it for two to three minutes. This classic method produces a soothing and refreshing beverage, perfect for drinking tea regularly.

For a refreshing twist, brew your green tea as usual. Enhance the taste by adding ice cubes, a sprig of mint, and a slice of lemon to create a delightful iced tea. You can also experiment by introducing honey, ginger, lemon, or a cinnamon stick. This can give your tea a unique and personalized touch. Experience the concentrated taste of green tea with matcha powder. Whisk it into hot water to create a refreshing drink packed with antioxidants.

Boost the nutritional value of your smoothies by blending in brewed and cooled green tea. This adds a subtle yet distinct flavor profile to your favorite blends. Additionally, create a latte by combining brewed green tea with steamed milk, whether dairy or non-dairy. Customize with a touch of sweetness, such as honey, if desired. Green tea, like other caffeinated beverages, can contribute to your daily water intake and help maintain hydration levels.

Green tea and other fluids like white tea are known to be mild diuretics. While necessarily taking these beverages, it's important to be aware of their impact on health conditions. Incorporating caffeinated tea into your routine can offer various benefits, but it's crucial to consider any existing health conditions and consult with a healthcare provider if necessary.

Tea leaves used for brewing contain compounds beneficial for health, and drinking tea regularly can be a pleasant addition to your lifestyle.

As you explore these options, remember that moderation is key, especially regarding caffeine intake. Enjoy the versatility of green tea while maintaining a balanced approach to your overall diet.

Unique Health Benefits

The unique health property found in teas but not in any other beverages is the high flavonoid content. And guess what? It's an excellent source of hydration! It is also an antioxidant that can help you flush toxins out of your body. In short, aside from being a healthy fluid, green tea also contains additional health benefits compared to other fad caffeinated drinks.

So, why not start enjoying the hydration and other health benefits of green tea for yourself? Click here to shop a selection of the best Japanese green teas available.

Did you learn a lot in this post about whether green tea dehydrates you? Here are a few more posts to read next:

• GREEN TEA BUBBLE TEA - WHAT IS IT? WHY IS IT TRENDING? & HOW YOU CAN MAKE IT AT HOME

• DRINKING GREEN TEA WITH MILK IS BAD FOR YOU - TRUE OR FALSE? - GREEN TEA QUIZ

• HOW SHARING A SIMPLE CUP OF GREEN TEA EVERY DAY CAN IMPROVE YOUR RELATIONSHIPS

This post was first published in 2020, but it was updated 11.6.2024 just for you.