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.

While matcha has become a favourite for many, it comes with its own set of benefits and cautions. Celebrated for its energising properties and health perks, matcha is not completely risk-free. Overdoing it can lead to certain health issues. Recent research suggests that excessive matcha consumption can affect the heart and digestion. We spoke to Dr. Rahul Mehrotra, Chief - NIC & Clinical Cardiology, Artemis Hospitals, to understand more.

How Overconsumption of Matcha Can Impact Your Heart or Health?

Matcha contains caffeine, and consuming it in large amounts can increase heart rate, cause palpitations, raise blood pressure, or trigger anxiety in sensitive individuals. While L-theanine in matcha usually has calming effects, too much caffeine can overpower this balance.

Digestively, matcha is slightly acidic. Overconsumption can lead to stomach upset, acid reflux, or constipation, especially on an empty stomach. Additionally, matcha can interfere with iron absorption from plant-based foods, potentially raising the risk of iron deficiency over time if your diet isn’t balanced.

While matcha offers notable benefits such as improved metabolism and focus, taking too much may offset these advantages. The best approach is moderate consumption as part of a balanced diet.

Benefits of Moderate Matcha Consumption

• Sustained Energy Boost: Matcha provides a smooth, long-lasting energy lift without the jitters of coffee, thanks to the combination of caffeine and L-theanine. This helps maintain steady energy throughout the day.
• Rich in Antioxidants: Packed with catechins, matcha helps neutralise harmful free radicals, supports overall wellness, and can promote liver health.
• Enhanced Focus and Relaxation: L-theanine in matcha encourages calmness while enhancing concentration, making it an excellent drink for mental clarity.
• Boosts Metabolism: Regular matcha consumption may help improve metabolism and support fat burning, assisting with weight management when paired with a healthy lifestyle.
• Supports Heart Health: Drinking matcha regularly may aid in regulating blood sugar, reducing blood pressure, and lowering bad cholesterol, all of which contribute to heart health.

According to Dr. Rahul Mehrotra, enjoying matcha sensibly allows you to harness its benefits without risking adverse effects on your heart or digestion.

How Much Matcha Should You Consume?

• One to Two Cups Per Day: Most experts suggest limiting matcha to one or two cups daily.
• Caffeine Limit: Make sure your total caffeine intake—from matcha and other sources—does not exceed 400 milligrams per day.
• Pregnant Women: Expecting mothers should be careful with matcha and other caffeinated drinks to avoid potential complications.
• Caffeine Sensitivity: If you are sensitive to caffeine, it’s wise to reduce your matcha intake to prevent side effects like jitteriness or palpitations.
• Age and Health Considerations: Older adults or people with conditions such as high blood pressure should check with a doctor before increasing their matcha consumption.

Those with higher caffeine tolerance might handle more matcha without issues, while younger individuals or those with underlying conditions, such as liver problems or high blood pressure should approach it with extra caution.

MCT oil has become a popular supplement in the world of health and wellness, often praised for its ability to boost energy, support weight management, and improve brain function. Derived from medium-chain triglycerides, fats that are more easily digested and converted into energy than long-chain fats.

Whether you are an athlete, someone looking to support cognitive health, or simply exploring healthier fat options, understanding what MCT oil is, how to use it, and why it has gained so much attention can help you decide if it belongs in your daily routine.

What Is MCT Oil?Medium-chain triglyceride (MCT) oil is a processed oil typically derived from coconut or palm kernel oil, though small amounts of MCTs are also naturally present in foods like dairy. As the name suggests, MCT oil contains medium-length chains of fats called triglycerides. Because these fatty acids are shorter than the long-chain fats found in many other foods, the body can digest and convert them into energy more quickly.

There are four main types of medium-chain fatty acids: lauric acid, caproic acid, caprylic acid, and capric acid. MCT oil is made up almost entirely of caprylic and capric acids, which are thought to be the most easily absorbed and metabolised by the body.

MCT oil is versatile and easy to add to your daily routine, but it’s best to start small to see how your body responds. Begin with 1 teaspoon a day and gradually increase to 1–2 tablespoons if tolerated. Here are some simple ways to use it:

• In your morning coffee or tea: Blend it in for a creamy texture and sustained energy.
• Smoothies and shakes: Add a spoonful for an extra boost of healthy fats.
• Salad dressings or sauces: Use it as a light base or mix with olive oil.
• Cooking: MCT oil has a low smoke point, so it’s best for drizzling over foods rather than frying or high-heat cooking.

Why Is MCT Oil Getting So Popular?

Additionally, studies suggest that MCT oil may support weight management, improve mental clarity, and even aid digestion. It is is easy to add to coffee, smoothies, or salad dressings which also makes it an attractive option for those seeking a simple way to incorporate healthy fats into their diet.

MCT Oil: Benefits

While MCT oil is not a magic fix, it can be a useful addition to a balanced diet when taken in moderation. Its potential benefits for energy, metabolism, and brain health make it popular among health enthusiasts, but it is important to consult a doctor before making it a regular part of your routine. Choosing high-quality MCT oil and using it wisely can help you enjoy its advantages without unwanted side effects.

Taking care of our brains should be a top health priority. After all, the brain controls nearly every function in our body. As we age, however, our brain function naturally declines, and the risk of dementia rises. Dementia is a term that covers memory loss and other cognitive difficulties that significantly affect daily life. Current data suggest that the number of dementia cases—now around 514,000 per year, could double by 2060, highlighting the urgent need for ways to protect the brain.

Research shows that lifestyle choices have a major impact on brain health. But did you know that certain diets can help lower your risk of Alzheimer’s? Here’s what you need to know.

What is Mediterranean Diet?

Mediterranean Diet Could Lower Alzheimer’s Risk by 35%

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While the Mediterranean diet as a whole was linked to reduced dementia risk, researchers highlighted a few key components that seem to have the most impact: fresh fruits, nuts, and sources of monounsaturated fats, such as olive oil and avocados.

The study indicates that sticking to the Mediterranean diet over the long term may substantially lower the risk of Alzheimer’s, even for those with a genetic predisposition. This diet is packed with fiber, antioxidants, healthy fats, and lean proteins, found in foods like fruits, vegetables, nuts, seeds, legumes, whole grains, seafood, and olive oil. Incorporating more of these foods into your daily meals can be a simple way to support brain health.

How To Follow a Mediterranean Diet?Incorporating the Mediterranean diet into your daily routine doesn’t have to be complicated. Start by adding more fresh fruits and vegetables to every meal, swapping refined grains for whole grains, and including nuts, seeds, and legumes as snacks or salad toppings. Use olive oil as your main cooking fat instead of butter or processed oils, and aim to include fish or seafood a few times a week.

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Red meat and sweets can be enjoyed occasionally, rather than daily. Beyond food, try to stay active through walking, yoga, or other forms of exercise, and make mealtimes a social experience whenever possible, sharing meals with family or friends to combine nutrition with connection and reduced stress.

For personalised guidance, consulting a registered dietitian can help you create a plan that fits your tastes and lifestyle.