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HYDRATION

 

Hydration is Key - Is Tea Hydrating?

 

Proper hydration is important, especially when it comes to our bodies working at their best, but it is important to remember that we all have different fluid needs! 

 

Flavanoids Chart

Daily fluid recommendations can vary depending on your age, sex, activity level and/or medical conditions. For example, it is especially important that older adults drink plenty of fluids to prevent dehydration and aid in the digestion of food and absorption of nutrients.1 Tea is 99.5% water making it just as hydrating as water.


Make Every Sip & Bite Count!

 

Remember that what you drink can be just as important as what you eat!

According to the United States Department of Agriculture (USDA) MyPlate, a balanced diet consists of calories, nutrients, and other important dietary components. Flavonoids would be considered dietary components with tea being one of the best sources in the diet.

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Americans are consuming a daily average of almost 270 calories of added sugar —or more than 13 percent of total calories of added sugar (PDF) – from sugar sweetened beverages such as regular soda, fruit drinks and sports drinks.Therefore, the USDA Dietary Guidelines for Americans (PDF) recommend limiting consumption of sugar-sweetened beverages and shifting to consumption of sugar-free choices like unsweetened tea or water to help Americans limit their intake of added sugars to no more than 10% of total daily calories.1 On a 2,000 calorie daily diet, this would be 200 calories (or 50 grams of added sugars per day). This is why unsweetened tea is a great option. Because unsweetened tea is 99.5% water, it not only can contribute to your total fluid needs, but it also is a great tasting beverage with zero calories and zero grams of added sugars, as noted in the recent 2020 USDA Dietary Guidelines for Americans (see chart below):


What About Caffeine?

 

In general, for those concerned about their caffeine intake, tea can often be a good choice because it contains lower levels of caffeine relative to other caffeinated beverages.

 

Calories Chart

While caffeine can have a slight diuretic effect, the relatively low levels of caffeine in tea have little to no impact on hydration levels, especially because it is 99.5% water.3,4 For those who are monitoring their caffeine levels, we recommend decaffeinated unsweetened green or black tea.

 

References:

1.U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
2.U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
3.Ruxton CH and Hart VA. Black tea is not significantly different from water in the maintenance of normal hydration in human subjects: results from a randomized controlled trial. Br J Nutr. 106(4): 588-95, 2011.
4.Ruxton CH, Phillips F and Bond T. Is Tea a healthy source of hydration? Br Nutrition Foundation. Nutrition Bulletin, 40, 166-176.