When it comes to staying hydrated, many people rely on the classic advice of drinking plenty of water throughout the day. However, there’s a common belief that drinking tea doesn’t contribute to hydration in the same way as water does, and in some cases, it may even work against it. But does science actually support this claim? Does your daily cup of tea count toward your water intake, or is it a cause for concern?

Before we dive into how tea affects hydration, it's important to understand how much fluid the body actually needs. According to the National Academy of Medicine, the average adult should consume about 9 to 13 cups (roughly 2.7 to 3.7 liters) of water per day, depending on factors such as gender, physical activity, and climate. This water intake isn’t restricted to just plain water—other beverages like tea, coffee, and juice, as well as water-rich foods like fruits and vegetables, can contribute to overall hydration. Fluid will make the body perform its primary functions. Fluid is required by the body to keep running all of its basic operations, such as lubricating joints, aiding digestion, and protecting tissues. You will experience fatigue, headaches, and dry skin in a short while, but if you meet your fluid needs, you are sure to feel energized and help your body support the most important processes of your body.

Does Tea Count in Your Daily Fluid Intake?

It also raises a question about whether tea counts as water. Caffeine in tea, which is a mild diuretic, makes one worry that it might defeat the hydrating effect. The thinking is that if caffeine increases urine output, that's basically increasing dehydration. However, it's not that simple. Although research does show that the diuretic effect that caffeine may bring is minimal in magnitude and, more especially, negligible when consumed moderately.

Research conducted in the year 2011 with the published findings in the British Journal of Nutrition came out to say that the differences in hydration are insignificant for both black tea and water. Another study, published in 2014 in the PLOS One journal, revealed that caffeine is only diuretic at around 500 milligrams per day—an amount much higher than one would consume in an ordinary 8-ounce cup of tea, which contains about 30 to 50 milligrams of caffeine, depending on type. So, in effect, for most of its consumers, drinking tea doesn't have a large enough impact on hydration. In fact, herbal teas contain no caffeine whatsoever, which means they offer the same hydration benefits as plain water.

So, if you like sipping on a warm cup of chamomile, peppermint, or other herbal teas, rest assured that these beverages are contributing to your daily fluid intake.

Tea vs. Water: Which is Better for Staying Hydrated?

While water is the most commonly known hydrator, it is not your only choice. The Mayo Clinic says that about 20% of your total daily fluid intake comes from food, and the remaining fluids come from drinks. Both hot and cold teas, black, green, or herbal, help contribute to hydration.

Though caffeinated, black and green teas contain a considerable quantity of water per serving. For most people, a glass of water is equal to a cup of tea: the diuretic effects of the caffeine are but a minor factor when it is drowned out by the water content of the tea itself.

However, you also must take into account other additives in your drink. While a cup of coffee is significantly higher in caffeine - estimated to be around 80 to 100 milligrams per 8 ounces – if you limit the consumption to four cups or less, it's well within your daily quota to count toward your liquid consumptions.

Effects of Added Sugars in Tea on Your Body

Though tea is a good hydrant, the preparation of it makes a difference in its overall healthiness. Many individuals add sugar, milk, or other ingredients to tea, which would otherwise ruin its health benefits.

One of the main problems of tea is the sugar it contains. The American Heart Association has reported that excess consumption of sugar has been directly linked to obesity, diabetes, and heart disease among other health problems. With sweetened tea, mainly from bottled or pre-made ones, a great amount of refined sugars might be found in them and thus counteracts the probable health benefits that can be derived from tea.

Drinking unsweetened tea, however allows one to enjoy all the benefits of hydration without the additional calories or health risks attached to sugar.

What's Best Drink for Hydration?

Interestingly, there may be a drink that beats water and tea in terms of hydration efficiency: skim milk. A study that was published in the American Journal of Clinical Nutrition revealed that beverages containing a small amount of sugar, fat, or protein, such as milk, are effective for hydration even better than water and even tea. This is because these nutrients delay the drainage of fluid from the stomach, maintaining hydration levels for a longer period of time.

Other Health Benefits for Drinking Tea

Apart from hydration, a significant amount of health benefits accompanies tea drinking. Both black and green teas contain numerous antioxidants to fight off the inflammatory issues and oxidative stresses in one's body. It improves heart health with decreased cholesterol levels, blood pressure, and increases the level of memory. Drinking more tea can bring weight loss and an increase in living years.

Herbal teas, though caffeine-free, have a number of health benefits. For example, the chamomile tea has a soothing effect, thus reducing stress and promoting better sleep, while peppermint tea may help in digestion.

Drinking tea can absolutely count toward your daily hydration needs. While the caffeine in black and green teas may have a mild diuretic effect, it’s unlikely to significantly impact hydration unless consumed in excessive amounts. Herbal teas, which contain no caffeine, are just as hydrating as water. Moreover, tea offers numerous health benefits that go beyond hydration, making it a smart choice for anyone looking to boost their wellness routine.

So, the next time you grab your favorite cup of tea, rest assured you're not only hydrating but also drinking something full of other health benefits. Whether it's a warm cup of green tea or soothing herbal blend, tea can be a great addition to your fluid intake for the day. Just keep in mind how you make it: look for unsweetened versions to cut down on sugar intake and reap its greatest health rewards.

Number of people who suffer with diabetes increased from 200 million in 1990 to 830 million in 2022, according to World Health Organization (WHO). Being a chronic disease that plagues thousands of people across the world, diabetes is a condition when your body does not produce enough insulin, or cannot use insulin effectively. There are 2 prominent types of diabetes, out of five, type 1 and 2 diabetes.

When it comes to food, there are certain foods that diabetes patients should avoid. Foods like potato chips, sweet beverages, processed meats, candy, alcohol etc. Another such food, that you should avoid, which seems healthy, is cranberry juice.

Why Should Diabetes Patients Avoid Cranberry Juice?

According to the United States Department of Agriculture, two things you must consider about cranberries are their sugar content (12.1 g per 100 g) and their carbohydrate content (12.2 g per 100 g). Additionally, it provides very little fiber, only about 0.2 grams per serving. This low fiber content means the sugar in cranberry juice can be quickly absorbed into the bloodstream, potentially causing a spike in blood sugar levels.

Despite its sugar content, cranberry juice doesn't necessarily need to be completely off-limits for people with diabetes. The key is to consume it in moderation, limiting servings to no more than half a cup of unsweetened cranberry juice. Alternatively, choosing a cranberry juice that is only sweetened with an artificial sweetener like sucralose can be a better option.

Avoid Cranberries In These Capacities

While a small amount of unsweetened cranberry juice might be acceptable, it's crucial to avoid cranberry juice cocktails, which has high sugar. These beverages typically contain a relatively small percentage of actual cranberry juice (around 27% to 31%). The remaining portion often consists of water, added cane sugar or high fructose corn syrup, artificial colours, and flavors, negating many of the potential benefits of cranberries.

For instance, a serving of a popular cranberry juice cocktail can contain even more sugar than unsweetened 100% cranberry juice, with much of this extra sugar coming from added sources rather than the natural sugars found in the fruit itself.

Benefits of Whole Cranberries for Diabetes Management

Interestingly, while cranberry juice requires careful consumption due to its sugar and fibre profile, whole cranberries themselves may offer benefits for individuals with type 2 diabetes. Research suggests that cranberries, along with blueberries, can improve several markers associated with type 2 diabetes, such as fasting blood glucose and glycated hemoglobin. These positive effects are thought to be due to the presence of polyphenols, particularly anthocyanins, which give these berries their vibrant colours.

Ways You Can Enjoy Cranberry Juice

While you can enjoy cranberry juice by itself, if you do not like the tart flavour of this juice, then here are some ways you can enjoy the benefits of cranberry juice.

Dilute it with water or sparkling water: To lessen the intensity and reduce the sugar concentration, mix unsweetened cranberry juice with plain water or unsweetened sparkling water. You can adjust the ratio to your taste.

Add it to smoothies: Incorporate a small amount of unsweetened cranberry juice into your smoothies for a tangy flavor boost. Combine it with other fruits, vegetables, and protein sources.

Use it in sauces or marinades: The tartness of cranberry juice can add a unique flavour to sauces for meats like chicken or turkey, or in marinades.

Make cranberry ice cubes: Freeze unsweetened cranberry juice in ice cube trays and add them to water or other beverages for a subtle flavor and cooling effect.

What you eat, first thing in the morning or the first meal of the day, plays a very important role for your body. This food is meant to essentially boost you for the waking hours of your body. If you have health issues like high blood sugar, cholesterol or hypertension, then you must be very careful with the foods you eat.

The British Heart Foundation (BHF) points out that not all breakfast items and foods are equally good for you. Starting your day with the right meal is crucial for both your immediate mental and physical performance, and it also sets the stage for your health in the years to come.

When you are picking breakfast options, it is very easy to stick to things that taste good or is your favorite versus what is healthy. We all need a ‘pick-me-up' breakfast or meal when the days are long. However, if you are a person who eats breakfast every day, the options need to be heathier as it could drastically affect your health.

While making healthy choices might seem obvious, even some foods marketed as 'healthy' aren't as good as others. The BHF recently ranked breakfast cereals from the least to the most healthy to help consumers.

Why Eating Granola Is Not Healthy Food?

Surprisingly, the BHF ranked granola, often considered a healthy option, as the least healthy breakfast cereal. An average serving of granola with nuts can contain a significant number of calories and fat even before adding milk. While nuts contain healthy unsaturated fats, granola can also be high in saturated fat and sugar, especially varieties with added chocolate. The BHF suggests enjoying granola as an occasional treat rather than a regular healthy breakfast.

The BHF found that sugar-frosted flakes, while perhaps a popular choice, are high in sugar and low in fiber. They also often contain added salt. While they might taste good, the BHF suggests swapping them for unsweetened options like cornflakes or puffed rice for better heart and overall health. They recommend adding fruit for natural sweetness and an extra serving towards your daily fruit intake.

High-fiber bran flakes landed in the middle of the BHF's ranking. Their high whole grain content is beneficial for digestion and heart health. However, these cereals often contain added sugar and/or salt, which makes them less ideal than the top-ranked choices.

What are Healthy Breakfast Options?

BHF recommends considering these top three options: whole wheat cereals and biscuits, muesli with no added sugar or salt and are packed with whole grains, dried fruit, and nuts for natural sweetness, and the best breakfast- porridge.

Porridge made with low-fat milk or water is the healthiest breakfast you can choose. All porridge oats are whole grains and contain beta-glucan, a soluble fiber that can help lower cholesterol levels as part of a healthy diet. Porridge also provides fiber from the whole grains and naturally contains no added sugar or salt.

Instead of using sugar or salt to flavor your porridge, the BHF suggests adding a banana or other fruits. This not only provides extra sweetness but also counts towards your daily recommended intake of fruits and vegetables.

The US is preparing for a sweeping change in its food supply. Ever since the Trump administration has signed in, there has been a lot of changes in terms of the health sector, and now the focus is on the complete ban over petroleum-based food dyes. The Department of Health and Human Services (HHS) and the Food and Drug Administration (FDA) have announced a detailed plan to phase out petroleum-based synthetic dyes and replace them with natural alternatives. The shift is to be unfolded over the next few years. It will mark a significant milestone in food regulation and public health.

What Is The Timeline of Dye-free Future

The ban will be rolled out in phases. In the coming months, the FDA has planned to revoke the authorization for two synthetic dyes: Citrus Red No. 2 and Orange B. By the end of 2026, six more dyes - FD&C Red No. 40, Yellow No. 5, Yellow No. 6, Blue No. 1, Blue No. 2, and Green No. 3 will be removed from the food supply. FD&C Red No. 3 was originally to set for removal between 2027 and 2028, however, it will be phased out sooner.

In order to make this transitional easier, the FDA will accelerate its review of natural alternatives and promptly authorize four new plant-based dyes: calcium phosphate, Galdieria extract blue, gardenia blue, and butterfly pea flower extract.

Why Does This Matter?

While synthetic dyes are currently FDA-approved when used correctly, there have been new concerns. Some studies have shown that these additives are related to behavioral issues in children, especially with regards to hyperactivity.

FDA Comissioner Dr Marty Makary stated that American children have long been "living in a toxic soup of synthetic chemicals" and stressed the importance for cleaner food labels.

To deepen the understanding, the FDA will partner with the National Institutes of Health (NIH) to study how food dyes and other additives impact children's health and development.

Political Backing and Public Campaign

The Trump administration, under the banner of its health campaign “Make America Healthy Again,” has thrown its weight behind the plan. Robert F. Kennedy Jr., who heads the HHS, has long criticized artificial food chemicals. He stressed the lack of transparency and research on many of these additives, stating, “Four years from now, we are going to have most of these products off the market—or clearly labeled so you know what you are buying.”

Industry Reaction and Consumer Response

So far, food manufacturers have not been legally compelled to remove the dyes, but the government is working closely with them. Kennedy noted that industry leaders have shown a willingness to cooperate, recognizing the growing consumer demand for safer, natural ingredients.

Public health and environmental groups, such as the Environmental Working Group (EWG), have welcomed the move, calling it “long overdue.” Some states, like California and West Virginia, have already imposed restrictions on artificial dyes in school meals and packaged foods.

However, not everyone supports the change. The Consumer Brands Association has raised concerns about removing FDA-approved ingredients, urging that food policy remain rooted in scientific evidence.