Tea and water are both popular drinks, but the question of which one brings more health benefits remains a topic of debate.

1. Drinking Tea

A study conducted by a hospital in China, published in the international journal Nature, showed the tangible benefits of drinking tea regularly. Researchers tracked over 370,000 people for 9 years and found that those who drank tea frequently had a 16% lower risk of developing dementia compared to non-tea drinkers. The study also indicated that the optimal daily amount of tea should be 3 cups (1 cup ≈ 250 ml).

Another study by experts at the University of Milan (Italy), published in the British Journal of Cancer, also highlighted the positive effects of tea consumption. The researchers analyzed and compared data between regular tea drinkers and those who rarely drank tea. The findings showed that regular tea drinkers had a lower risk of stomach cancer compared to those who rarely drank tea.

Moreover, a 2020 study published in the journal Advances in Nutrition revealed that drinking tea could help prevent cancer, including stomach cancer, colorectal cancer, biliary cancer, liver cancer, and especially oral cancer. The American Journal of Clinical Nutrition also published a study that analyzed data from over 500,000 adults. It showed that regular tea drinkers had an 8% lower risk of developing diabetes. For those already diagnosed with diabetes, drinking green tea could also reduce the risk of death from all causes.

2. Drinking Water

A study by the U.S. National Institutes of Health (NIH), published in the medical journal eBioMedicine, found that people who drink enough water show fewer signs of aging and are less likely to develop chronic diseases, which can extend life expectancy.

Researchers used health data from 11,255 individuals aged 40-50 at the start of the study, tracking them for 30 years. By the end of the study, their average age was 76. The research focused on participants' water-drinking habits through the sodium levels in their blood. Generally, the more water a person drinks, the lower their blood sodium levels.

The results revealed that individuals with sodium levels higher than 142 mmol/L (indicating insufficient water intake) appeared 50% “older” than their actual age. They also had a 64% higher risk of developing chronic diseases such as heart failure, stroke, atrial fibrillation, peripheral artery disease, chronic lung disease, diabetes, and dementia compared to those with sodium levels between 137-142 mmol/L.

A large 25-year study involving nearly 16,000 people, recently published by the U.S. National Heart, Lung, and Blood Institute (NHLBI), showed similar results. Specifically, adults who regularly drank enough water were healthier, had fewer chronic diseases, and lived longer than those who did not drink enough water.

Which is Better for Health and Longevity: Drinking Tea or Water?

Based on the studies, both tea and water consumption provide significant health benefits. However, many health experts conclude that water is better than tea because it contains no caffeine, sugar, or other additives.

Drinking plenty of water not only replenishes the body’s necessary fluids, but the calcium and magnesium ions in the water are absorbed into the bloodstream and distributed throughout the body. This process enhances nutrient absorption, strengthens the heart and bones, and accelerates cellular metabolism, contributing to the proper functioning of all organs in the body.

If you are a regular tea drinker, you can still drink water to increase your hydration. However, tea should not completely replace water, as many types of tea can be flavored or sweetened. Excessive tea consumption can have undesirable health effects. Additionally, the caffeine in tea has a strong diuretic effect, which can lead to dehydration. Polyphenols in tea can also interfere with iron absorption, so it's important to drink both tea and water in daily life.