Tea and water are two of the most commonly consumed beverages worldwide, but the debate over which offers greater health benefits continues to intrigue many.

1. Benefits of Drinking Tea

A comprehensive study conducted in China and published in the journal Nature followed over 370,000 participants for nine years. The findings revealed that individuals who regularly drank tea had a 16% reduced risk of developing dementia compared to those who did not drink tea. The research suggested that consuming about three cups of tea daily (one cup being roughly 250 ml) was optimal.

Similarly, a study from the University of Milan, published in the British Journal of Cancer, examined the correlation between tea consumption and stomach cancer. It found that regular tea drinkers were less likely to develop stomach cancer than those who rarely consumed tea.

Further research, including a 2020 report in Advances in Nutrition, demonstrated tea’s potential in lowering the risk of various cancers such as stomach, colorectal, biliary, liver, and particularly oral cancers. Additionally, the American Journal of Clinical Nutrition reported that among over half a million adults, regular tea drinkers experienced an 8% decrease in diabetes risk. For diabetic patients, green tea intake was associated with reduced mortality rates from all causes.

2. Benefits of Drinking Water

On the other hand, a study by the U.S. National Institutes of Health (NIH) published in eBioMedicine highlighted the importance of adequate water intake in slowing aging and reducing chronic disease risk, thereby potentially extending lifespan.

Tracking 11,255 adults aged 40-50 over 30 years, researchers observed that participants with higher blood sodium levels—indicating insufficient hydration—appeared biologically older by about 50% and faced a 64% greater risk of chronic illnesses such as heart failure, stroke, diabetes, dementia, and others compared to those with normal sodium levels.

Another large-scale, 25-year study by the U.S. National Heart, Lung, and Blood Institute (NHLBI) reinforced these findings, showing that adults who consistently consumed enough water tended to be healthier, had fewer chronic diseases, and enjoyed longer lifespans than those who did not.

Tea vs. Water: Which Is Better?

Both tea and water provide significant health advantages. However, many health professionals advocate for water as the superior choice because it contains no caffeine, sugars, or additives.

Water not only replenishes bodily fluids but also delivers essential minerals such as calcium and magnesium into the bloodstream, aiding nutrient absorption, strengthening the heart and bones, and boosting cellular metabolism—all vital for overall organ function.

For tea drinkers, it’s advisable to maintain adequate water intake alongside tea consumption. While tea offers antioxidants and other benefits, excessive intake can lead to unwanted effects due to caffeine’s diuretic properties, potentially causing dehydration. Moreover, tea’s polyphenols can hinder iron absorption. Thus, balancing both tea and water consumption is key to maintaining optimal health.