Do Coffee & Tea Count for Hydration?

We’ve all heard about the benefits of adequate hydration and the drawbacks of not doing so. While the advice seems straightforward – drink plenty of water all day – the reality isn’t quite as simple. One of the most popular hydration questions is, “Can the water in coffee and tea count toward my daily water goals?” The answer: Probably.

How Much Water Should I Get Every Day?

For decades, health professionals have advised people to be proactive about hydration to stay healthy and reduce the risk of dehydration, kidney problems, and more. And the advice was simple: Drink eight 8-ounce cups of water daily. In more recent years, however, this rule of thumb has evolved.

The most recent U.S. National Academies of Science, Engineering, and Medicine guidelines advise men to take around 15.5 cups of water daily. Women should drink around 11.5 cups. It’s important to note that this goal includes water intake from foods and beverages that aren’t just plain water, like juice, soda, and – yes – coffee and tea.

Caffeinated Beverages and Hydration

Like the advice about water intake, the roles of coffee and tea in hydration have evolved over the years. Caffeine is a diuretic that helps you move fluid out of your body through urination. (Looking for a restroom after a large double-shot latte? This may be why. Medical professionals thought that the diuretic effect of coffee and tea would offset any hydration that you might get from the water in it.

But more recent studies have shown that this isn’t true – for most people, anyway. Some studies have shown no difference in hydration levels between people who drank only water and those who drank only caffeinated drinks. Another study published in 2014 had similar findings showing that “caffeine-habituated” subjects, who were used to caffeine intake, did not experience dehydration from drinking coffee. When given coffee, the “caffeine-naive” subjects lost a bit more fluid than the first group, but the diuretic effect was minimal. So, if you indulge in caffeine only occasionally, you could become mildly dehydrated when you have an espresso or cup of Earl Grey. But in all likelihood, it’s nothing to worry about.

As with everything, however, moderate intake is critical. You might be dehydrated if you drink an extreme amount of coffee or tea daily—say, 13 cups. (And you’ll likely exceed the suggested 400-milligram daily limit for caffeine.)

Water Is Still Important

The bottom line: All beverages, including caffeinated ones, count towards your daily fluid intake. However, it would be best to prioritize plain water. Why? Many drinks, such as fruit juice and soda, will get you toward your hydration goal – but they also contain a lot of calories and sugar, which isn’t great for your waistline. Even coffee and tea beverages can pack a caloric punch if they have sugary syrups, whipped cream, or high-fat milk. There’s a reason water has such a good reputation.