Is Drinking Iced Tea the Same as Drinking Water?

Iced tea is a refreshing thirst quencher with several health benefits to boot. But whether or not it can replace water for hydration depends on several factors.

Brewed iced tea offers health benefits, making it a good occasional water substitute to meet some of your hydration needs. But don’t overdo it. Iced tea contains caffeine, oxalic acid, sodium, and added sweeteners or artificial flavors.

Is Iced Tea Hydrating?

Iced tea can be a refreshing way to rehydrate on a hot summer day — as long as you choose brewed iced tea without any added sugar or other high-calorie additives.

Brewed, black, unsweetened iced tea has very few calories (2.4 kcal per 8 fluid ounces) and traces of minerals, such as sodium and magnesium. You can even dress it up with a sprig of mint and a spritz of lemon for an enticing alternative to water.

“Iced tea can work as a source of hydration, as the amount of caffeine is not excessive and you make tea with water,” says Lisa Andrews, MEd, RD, owner of Sound Bites Nutrition. In addition to providing hydration, iced tea offers some health benefits.

Black, green, and white tea (all from the Camellia sinensis plant) are high in plant compounds called polyphenols, according to a study published in July 2025. Research has looked into their protective effects against inflammation, cancer, and heart disease.

Does Sweet Tea Dehydrate You?

While unsweetened tea is hydrating, sweet tea could have the opposite effect.

“When you drink or eat something sugary, sugar travels from your stomach to your bloodstream, which raises your blood sugar,” says Andrews. “Water will move from cellular tissue to the bloodstream to help reduce blood sugar, which can lead to dehydration.”

That’s why you might feel thirsty after eating or drinking something sweet, including sweet tea.

Does the Caffeine in Tea Dehydrate You?

Drinking a glass of fresh-brewed iced tea can replace some of the water you consume. But, unless you’re drinking decaf, you’re also getting a small amount of caffeine.

Here is a table comparing the caffeine content of black tea, green tea, and coffee.

People often blame caffeine for dehydration as it causes you to pee more. However, evidence doesn’t actually support that it directly causes dehydration, Andrews says.

A review published in March 2024 cited a study of 50 habitual coffee drinkers. The researchers found that total body water (a sign of hydration) remained consistent whether participants had coffee or replaced it with an equal amount of water.

Bottled Tea vs. Brewed Tea

Buying bottled or canned iced tea may not have the same benefits as brewing iced tea from tea bags.

Bottled teas provide the same amount of water as brewed tea, but they may also contain hidden additives such as sugars, artificial sweeteners, flavorings, dyes, or extra sodium.

Bottled sweet tea can have more than 23.52 grams (g) of added sugar per 8-fluid-ounce cup — that’s only around 1 g less than the same amount in cola, which contains 24.64 g of added sugar. Many bottled teas also contain artificial flavors and colors. If you want your iced tea on the go, check the label and try to avoid options with added sugars.

Your best bet is to brew tea at home and drink it without any sweeteners. Steep a tea bag in a cup of hot water for five minutes to get the most antioxidants — you’ll get more than 600 milligrams (mg) of polyphenols, according to Consumer Reports. Aside from its sugar content, bottled black tea provides only 68 mg of polyphenols.

Oxalic Acid in Tea

Black tea is rich in oxalic acid, which occurs naturally in many foods. A paper published in September 2020 suggests that consuming too much oxalic acid can cause it to build up in your kidneys, leading to stones that prevent your kidneys from removing waste from your blood.

In one case, a man went to a health care center with weakness, fatigue, and body aches. Doctors found out that he was drinking about a gallon of iced tea a day, according to University of Utah Health. Drinking so much tea caused his kidneys to fail.

Drinking iced tea in moderation is safe, but if you're prone to kidney stones, you may want to discuss a low-oxalate diet with your doctor.

So Should You Drink Iced Tea Instead of Water?

Tea contains beneficial antioxidants, but it also contains oxalic acid, and excess amounts can contribute to kidney stones. Unsweetened iced tea is a great way to stay hydrated and can help you meet your daily hydration needs when you’re bored with water, but don’t make it your primary source of fluids throughout the day.

People assigned female at birth need around 11.5 cups of fluid per day, while people assigned male at birth need 15.5 cups, according to Mayo Clinic. While unsweetened iced tea can help you meet those goals, you’ll also want to drink plain water along with it.

A sensible way to gauge your own fluid needs (if you’re healthy and don’t have reduced or increased fluid needs) is to drink when you feel thirsty. Water, milk, herbal teas, and iced tea all count towards your daily fluid intake. Water is the ideal choice, but mixing it up can keep you hydrated while enjoying some variety.