Hydration Hacks: Tips for Incorporating Tea into Your Daily Fluid Intake
Curious if drinking iced or hot tea with the most caffeine can dehydrate you? You're in the right place! In this article, we'll explore the balance between enjoying caffeinated teas and staying hydrated. While you might have heard that too much caffeine can lead to dehydration (we'll cover this myth in detail), finding the right balance between caffeine and hydration can offer a sustained energy boost and numerous health benefits.
We'll highlight the best high-caffeine teas, how they compare to regular tea and coffee, and give you five practical ways to incorporate them into your hydration routine. Whether you're a fan of more caffeine or just looking to enjoy your favorite brew without the worry, we've got you covered.
Will Hot Tea with Most Caffeine Dehydrate You?
Let's cut to the chase: caffeine is a mild diuretic. This means it will make you need to use the bathroom after a while... but importantly, it won't cause you to expel more liquid than you've consumed. So, in this sense, it won't dehydrate you.
Whether you sip high caffeine teas or just a regular cup of tea, you'll be giving your body a quick energy boost with hydration to boot. Along with drinking plenty of water during the day, most caffeine-containing beverages can be healthy and even beneficial for you.
The key here is to look for natural ingredients. The tea plant itself is pretty epic - it has a natural caffeine content and all manner of amino acids - so you don't need additional chemicals and artificial flavorings.
Naturally boosted (e.g. tea mixed with natural ingredients and additional tea extract) teas offer health benefits that could range from enhancing your immune system to encouraging weight loss, lowering risks of heart disease, and providing a simple way to reduce stress. Read our Complete Guide to the Health Benefits of Drinking Tea to learn more.
White Tea, Oolong Tea and Other Tea Types
There's more than one type of tea - from oolong teas to white teas to pu-erh tea, there are many options available from the Camellia sinensis plant. The amount of caffeine in each cup will vary depending on the plant - white tea caffeine can be quite high if made from the tips of the tea plant compared to the broader lower leaves, for example. There are also teas that aren't made from the Camellia sinensis plant that still contain caffeine, like yerba mate.
Whether you opt for shade grown green teas or oolong tea with a lower caffeine content, remember that caffeine is only a mild diuretic. You can drink caffeinated tea without worrying about dehydration!
5 Tips for Getting Hydration from Tea
Hydration doesn't have to come in the form of water. Here are five ways you can incorporate caffeinated teas (whether you prefer iced tea, loose leaf teas, or particular black and green tea types) to get more hydration into your day.
1. Start the Day with Green Tea Hydration
Wake up and put the kettle on. Making tea part of your morning routine is an excellent way to get more hydration and energy into your diet. We recommend that you kickstart your day with a hydrating and energizing cup of tea - choose green tea if you're sensitive to caffeine. Green tea leaves offer a delicate flavor and a gentle lift. Just like all our teas, Zest green tea gives you a boost without the jitters often associated with coffee.
Our green tea is one of the most popular high-caffeine tea types that contains a high amount of caffeine (but slightly less than our black teas), making it perfect for easing into your morning routine. Powdered green tea, like matcha, also provides a smooth, sustained energy boost thanks to its combination of caffeine and L-theanine.
Pair your morning green tea with a filling breakfast to really boost the hydrating and energy boosting effects.
2. Pre-Workout Energy Tea
To supercharge your workouts, try sipping on an energy tea before hitting the gym. The caffeine in tea provides a potent energy boost, helping you power through your exercises with more vigor. L-Theanine, an amino acid found in tea, also enhances focus, ensuring you can maintain proper form and get the most out of your workout.
Black tea and green teas are excellent options, both known for their energizing properties... but we always prefer a high caffeine energy tea before a workout! Aim to drink your high-caffeine tea about 30 minutes to an hour before your session to align with the caffeine peak. Unlike coffee and artificial energy drinks, tea offers a smoother, sustained boost without the crash - this is ideal for endurance sports and prolonged activities (think marathon running).
3. Work or Study Session Break
Taking a tea break during work or study sessions can be incredibly beneficial for your brain. Hydration is essential for cognitive function, and a cup of tea provides just that. Black teas, made from the tea leaves of the Camellia sinensis plant, are an excellent choice. The caffeine content in black tea gives you a steady energy boost, while the amino acid L-Theanine promotes relaxation and focus, balancing out the stimulating effects of caffeine. This combination enhances cognitive performance, making it easier to stay alert and concentrate. Unlike coffee, which can lead to jitters, tea offers a smoother experience, helping you stay productive and refreshed.
Our black tea flavors are boosted with additional caffeine and L-Theanine, so they'll offer you a higher caffeine content than coffee anyway!
4. Cold Brew High Caffeine Teas
Cold brewing tea is a fantastic way to enjoy a refreshing beverage while staying hydrated throughout the day. Simply add a teabag to your usual bottle of water and let it slowly infuse. The subtle flavor is perfect if you don't like the taste of plain water but also don't want to overload on sugary soft drinks.
Cold brewing tea in water gradually extracts flavor, making it less caffeinated unless you're willing to wait 8+ hours for a full infusion. So, for a bit more punch, try a high caffeine tea from Zest. Using more tea leaves or choosing high energy tea types instead of green or white teas can give you a delicious, diluted infusion with still a good amount of caffeine.
If you are always drinking water and want to enhance your day with caffeine, creating a cold brew is a great way to enjoy the gentle, natural flavors while you stay hydrated!
5. End the Day with Herbal Teas
Our last tip for adding more hydration and tea to your diet is to end your day on a soothing note with a hydrating cup of herbal tea. Many teas, including decaffeinated varieties, are perfect for evening hydration. Since herbal teas like rooibos, peppermint and chamomile are naturally caffeine-free (don't be fooled by yerba mate which actually falls into the caffeinated category), they won't interfere with your sleep. While some ingredients may have mild diuretic effects, they also offer a range of health benefits, such as calming the mind and aiding digestion. You can read more about the potential health benefits of herbal teas in our article Types of Herbal Tea.
For a truly relaxing experience, why not try Zest Sleep Tea? It’s a mellow way to wind down and prepare for a restful night with chamomile, lavender, L-Theanine and melatonin to support your circadian rhythm. We also have an Immunity Tea - no caffeine but still a burst of non-GMO flavors. Sip on these herbal infusions and let the natural ingredients ease you into a peaceful slumber!