Brewing Hydration: Leveraging Coffee and Tea to Quench Your Thirst

Question: How can I use my coffee or tea to stay hydrated throughout the day, especially if I’m prone to forgetting to drink water?

Many individuals struggle to consistently meet their daily fluid intake goals, often due to simple forgetfulness. While water is the undisputed champion of hydration, the beverages we reach for habitually, such as coffee and tea, can also contribute significantly to our fluid balance. Understanding how these caffeinated drinks interact with our bodies can help us strategically incorporate them into a hydration-conscious lifestyle.

The Hydrating Potential of Coffee and Tea

Contrary to a long-held belief that caffeine leads to significant fluid loss, modern research suggests a more nuanced relationship. While caffeine does possess mild diuretic properties, the fluid consumed within a cup of coffee or tea often offsets this effect. In essence, your morning espresso or afternoon black tea can count towards your daily water intake [6, 7]. Studies focusing on the vasopressin system, a key regulator of fluid balance, have explored coffee’s impact on hydration, indicating that regular consumption does not inherently lead to dehydration in most individuals [8]. The body adapts to the diuretic effects of caffeine over time, making its impact less pronounced with regular intake [6].

Beyond the Brew: Water Content Matters

The hydration contribution of coffee and tea is primarily due to their high water content. A standard cup of brewed coffee or tea is predominantly water. The type of coffee or tea, brewing method, and any added ingredients (like milk or sugar) can influence the overall nutritional profile, but the foundational hydration benefit remains. For instance, water activity, a measure related to the availability of water, can vary between different coffee co-products, with some like cascara showing higher values than silverskin [3]. This highlights that the base liquid remains the primary source of hydration.

Strategic Consumption for Consistent Hydration

For those who find themselves habitually forgetting to drink water, integrating coffee and tea into their routine can be a simple yet effective strategy. Starting the day with a cup of coffee or tea ensures an initial intake of fluids. Throughout the day, consciously choosing to have another cup when a craving strikes can help maintain a steady fluid level. It’s important to listen to your body and note how different beverages affect you. While coffee and tea can contribute, they shouldn’t entirely replace plain water, especially during periods of intense physical activity or extreme heat [6]. However, for the everyday struggle of remembering to sip water, these beloved brews can be valuable allies.

Considerations for Optimal Hydration

While coffee and tea can aid hydration, it’s wise to be mindful of excessive consumption. High intake of caffeinated beverages might lead to sleep disturbances or anxiety in sensitive individuals [6]. The pH of coffee can also vary; for example, Coffea arabica co-products tend to have a lower pH than those from Coffea canephora [3]. Flavor compounds in coffee, such as those found in coffee pulp wines, can range from floral and fruity to chocolatey and nutty notes [4, 5]. These flavor profiles, along with the quality attributes influenced by processing methods like fermentation [5], can enhance the enjoyment of your beverage, making it a more appealing choice for regular fluid intake. Ultimately, the key is balance and mindful consumption, ensuring that your coffee and tea habit actively supports, rather than hinders, your hydration goals.

In conclusion, leveraging your regular coffee or tea consumption can be a practical approach to staying hydrated, especially for those prone to forgetting to drink water. By recognizing the fluid contribution of these beverages and incorporating them mindfully into your day, you can effectively boost your overall hydration levels.

References

[1] — Ernesto Illy, Luciano Navarini — Neglected Food Bubbles: The Espresso Coffee Foam. — 2011-Sep — https://pubmed.ncbi.nlm.nih.gov/21892345/ [2] — Magdalena Zdanowicz, Marta Rokosa, Magdalena Pieczykolan, Adrian Krzysztof Antosik, Katarzyna Skórczewska — Biocomposites Based on Wheat Flour with Urea-Based Eutectic Plasticizer and Spent Coffee Grounds: Preparation, Physicochemical Characterization, and Study of Their Influence on Plant Growth. — 2024-Mar-06 — https://pubmed.ncbi.nlm.nih.gov/38473683/ [3] — Katarína Poláková, Alica Bobková, Alžbeta Demianová, Marek Bobko, Judita Lidiková, Lukáš Jurčaga, Ľubomír Belej, Andrea Mesárošová, Melina Korčok, Tomáš Tóth — Quality Attributes and Sensory Acceptance of Different Botanical Coffee Co-Products. — 2023-Jul-11 — https://pubmed.ncbi.nlm.nih.gov/37509767/ [4] — Rongsuo Hu, Fei Xu, Liyan Zhao, Wenjiang Dong, Xingyuan Xiao, Xiao Chen — Comparative Evaluation of Flavor and Sensory Quality of Coffee Pulp Wines. — 2024-Jun-27 — https://pubmed.ncbi.nlm.nih.gov/38999011/ [5] — Faguang Hu, Haohao Yu, Xingfei Fu, Zhongxian Li, Wenjiang Dong, Guiping Li, Yanan Li, Yaqi Li, Bingqing Qu, Xiaofei Bi — Characterization of volatile compounds and microbial diversity of Arabica coffee in honey processing method based on different mucilage retention treatments. — 2025-Jan — https://pubmed.ncbi.nlm.nih.gov/39974542/ [6] — Ryan C Emadi, Farin Kamangar — Coffee’s Impact on Health and Well-Being. — 2025-Aug-05 — https://pubmed.ncbi.nlm.nih.gov/40806142/ [7] — Ewa Olechno, Anna Puścion-Jakubik, Katarzyna Socha, Małgorzata Elżbieta Zujko — Coffee Brews: Are They a Source of Macroelements in Human Nutrition? — 2021-Jun-09 — https://pubmed.ncbi.nlm.nih.gov/34207680/ [8] — Fredrika Schill, Simon Timpka, Sophie Hellstrand, Olle Melander, Sofia Enhörning — Coffee intake and the vasopressin system: an epidemiological and experimental study. — 2025-Sep-01 — https://pubmed.ncbi.nlm.nih.gov/40827947/