Is it good to drink tea every day? Benefits, quantity and precautions

Drinking tea every day: a habit rather than a remedy

The first important point is probably the simplest: tea is neither a medicine nor a miracle drink.

It is not necessary to attribute a long list of benefits to every cup to recognize its value. A properly prepared tea, consumed in moderation and integrated into a balanced diet can simply be an enjoyable daily drink.

Tea in the botanical sense comes from Camellia sinensis. Green tea, white tea, black tea, Oolong and Pu-erh therefore come from the same plant species. It is mainly the terroir, harvest, and processing methods that create their differences.

Tea leaves contain, among other things, polyphenols, a vast family of plant compounds. Their nature and proportion change according to the type of tea and its processing: catechins are particularly associated with green teas, while black teas contain more theaflavins resulting from oxidation.

Does tea contribute to hydration?

Yes. A cup of tea is composed mostly of water and contributes to daily fluid intake.

You still sometimes hear that tea "dehydrates" simply because it contains caffeine. This wording is misleading. At the quantities usually consumed, tea remains a drink contributing to hydration.

This obviously does not mean that you should replace all the water for the day with tea. Water remains the reference drink, but a few cups of tea can naturally complement other fluid intake.

Theanine and caffeine: it's the same molecule

This is an extremely common confusion. Theanine is not a different substance from caffeine. It is the same molecule.

The word "theanine" is still used in everyday language when talking about tea, but chemically, it is indeed caffeine.

This caffeine stimulates the central nervous system and can increase alertness. Its effect depends, however, on many parameters: the amount of leaves used, the tea chosen, the infusion time, the size of the cup, and especially each person's sensitivity.

How many cups of tea can you drink per day?

There is no universal number of cups of tea suitable for everyone.

It is more relevant to reason based on the total caffeine consumed during the day, because it can also come from coffee, chocolate, colas, or other products.

The European Food Safety Authority, EFSA, considers that a total intake of up to 400 mg of caffeine spread throughout the day does not raise safety concerns in the healthy adult population except notably for pregnant women for whom the reference limit is lower.

This 400 mg guideline is not a target to reach. During pregnancy, the guideline is a maximum of 200 mg of caffeine per day, from all sources combined. You must also adapt your consumption if a lower amount interferes with sleep or causes nervousness.

To give an order of magnitude, EFSA uses in its estimates about 50 mg of caffeine for a 220 ml cup of black tea. This figure remains indicative: a real cup can contain more or less caffeine depending on the tea and preparation.

Can you drink tea all day?

For a person who tolerates caffeine well, several cups spread throughout the day can be compatible with reasonable consumption.

But the chosen time matters almost as much as the quantity.

Beware, however, of the vocabulary: Rooibos is not a tea. It does not come from Camellia sinensis. It is naturally free of caffeine and can therefore constitute an interesting alternative in the evening.

Can drinking tea in the evening prevent sleep?

Yes, in some people.

Sensitivity to caffeine varies greatly. Some people can drink a tea after dinner without noticing any difference. Others will find falling asleep more difficult or sleep lighter with consumption much earlier in the afternoon.

EFSA indicates that a dose of 100 mg of caffeine can already change the duration or quality of sleep in some adults, especially when consumed close to bedtime.

If you notice that your sleep is deteriorating, the best advice is therefore not to look for a rule valid for everyone: simply try to move up the time of your last cup containing caffeine.

To preserve the evening ritual, a naturally caffeine-free rooibos or a caffeine-free infusion allows you to keep the pleasure of a hot drink without using traditional tea.

Can tea reduce iron absorption?

It is one of the most serious precautions to know when consuming a lot of tea.

Some polyphenols present in tea can reduce the absorption of non-heme iron, that is, mainly iron coming from plant foods. The effect is particularly relevant when tea is consumed at the same time as the meal.

For most people having a balanced diet and without an identified iron problem, this does not justify giving up tea.

On the other hand, a person suffering from an iron deficiency, taking an iron supplement or to whom a health professional has advised to monitor their intake may find it useful to space out the intake of tea and meals or supplements rich in iron.

Can you drink green tea every day?

Yes, green tea can also be part of a daily consumption in a healthy adult who tolerates it properly. It contains caffeine: the same quantity and sensitivity guidelines apply.

It is naturally rich in certain polyphenols, notably catechins, but this does not mean that you should exclusively drink green tea.

Diversity can precisely be part of the pleasure: a vegetal Sencha, a milder Chinese green tea, a floral or roasted Oolong, a full-bodied black tea, then possibly a naturally caffeine-free drink in the evening.

You must also distinguish a traditional infusion of green tea leaves from concentrated green tea extracts present in certain food supplements. These are not the same products nor the same doses.

Drinking tea every day: good habits

1 Alternate teas

Drinking tea daily does not require drinking the same thing every day. Alternating families and origins allows above all to explore very different aromatic profiles.

2 Adapt the last cup

If you are sensitive to caffeine, keep traditional teas for the morning or early afternoon and choose an infusion or a Rooibos later.

3 Avoid turning every cup into a liquid dessert

Plain tea contains very few calories. It is often the sugar, syrups or very sweet preparations added around the tea that completely change the profile of the drink.

4 Respect the tea during infusion

Water that is too hot or an infusion much too long can produce an excessively bitter or astringent cup. The right temperature and the right infusion time depend on the tea.

To go deeper into this point, you can consult our guide dedicated to water and the preparation of tea.

5 Listen to your own reaction

Palpitations, nervousness, difficulty falling asleep, digestive discomfort: when an effect appears regularly, reducing the quantity or changing the times is more relevant than trying to arbitrarily reach a certain number of cups.

What tea to choose to start a daily consumption?

There is no universal “best everyday tea.” The right choice depends mostly on your tastes.

If you like fresh, vegetal notes, explore green teas. If you are looking for more body, black teas offer a wide range of profiles. Oolongs can range from floral, creamy, fruity to roasted notes, depending on their origin and processing method.

Fans of deeper flavors may discover Pu-erh, while Rooibos is an excellent option for extending the evening ritual without caffeine.

Frequently Asked Questions