We often hear that coffee is dehydrating. But what about matcha? If you think you need to drink eight glasses of plain water to stay hydrated, think again. While water is absolutely essential, it’s not the only way to support your body’s hydration needs.
Matcha is a type of powdered green tea that is rich in antioxidants and other healthy compounds. While it’s well known for its calming energy boost and other health benefits, can it also help you to stay hydrated? Keep scrolling to find out!
What is hydration, really?
We all know staying hydrated is crucial and that severe dehydration can be life-threatening, but what does it actually mean to be hydrated?
Hydration is about maintaining the right balance of fluids and electrolytes inside and outside your cells, which support vital functions. Every system in your body relies on this balance to function properly. Fluids help regulate temperature, transport nutrients, flush out waste, keep your joints functioning, and keep your skin healthy. While plain water is, of course, the gold standard, you can stay hydrated from other beverages and even foods that have a high water content, like cucumbers, oranges, and watermelon.
Overall, the key is fluid balance, not just fluid intake. That means pairing your liquids with the right amount of essential electrolytes like sodium, potassium, and magnesium, which support pH regulation, nerve and muscle function, and proper nutrient absorption.
Does caffeine dehydrate you?
For years, caffeine was labeled as dehydrating, but research now tells us there’s more to the story. Caffeine does have a mild diuretic effect, meaning it can increase urine output. However, this is usually only seen in people who aren’t accustomed to consuming caffeine, and it tends to diminish with regular consumption.
Most caffeinated beverages, including matcha, are mostly water, and studies show that the fluid they provide outweighs any diuretic effects when consumed in moderation. The key here is moderation! Having 1-3 cups of matcha a day can absolutely count towards your daily fluid goals.
Find out what type of water is best for making matcha here.
Is matcha hydrating?
The short answer is yes!
Although matcha contains caffeine, although less than coffee, its diuretic effects are minimal. As it’s typically prepared with either water or milk, matcha can contribute to your overall fluid intake. Plus, it contains trace amounts of electrolytes, which can support proper hydration on a cellular level. This makes it a great option if you’re looking for a bit more variety in your daily beverage routine- especially if you find plain water boring. While you want to consume any caffeinated beverage in moderation, drinking matcha can be a helpful way to stay hydrated.
If you need an extra boost of hydration, check out our Matcha-Aid hydration sticks. Made with adaptogens, matcha powder, and an electrolyte blend, they help quench thirst, boost energy, and give you the essential minerals you need to perform at your highest level.
Fun ways to boost hydration with matcha
Here are some refreshing ways to enjoy matcha while staying hydrated:
Matcha coconut water: Mix ceremonial-grade matcha with chilled coconut water for an electrolyte-rich, tropical refresher.
Iced matcha electrolyte latte: Blend matcha with a splash of milk, sea salt, and a squeeze of honey or brown sugar for a hydrating pick-me-up.
Blueberry matcha fizz: Combine smashed blueberries, matcha powder, soda water, and a squeeze of lemon juice for a hydrating summer drink.
Matcha citrus aid: Mix one packet of our Matcha Aid with a squeeze of lemon and soda water for the perfect post-workout recovery drink.
Loved these? Check out all our recipes!
Bottom Line:
While water is essential, it’s not the only way to stay hydrated. Matcha can be a delicious and functional way to support your overall fluid intake. It is antioxidant-rich, contains a trace amount of electrolytes, and has a touch of caffeine to keep you feeling hydrated and energized.
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Resources:
Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. PMID: 20646222; PMCID: PMC2908954.
Dmitrieva, N. I., Liu, D., Wu, C. O., & Boehm, M. (2023). Middle-aged serum sodium levels in the upper part of the normal range and risk of chronic diseases and mortality: A cohort study. eBioMedicine, 87, 104404. https://doi.org/10.1016/j.ebiom.2022.104404
Killer SC, Blannin AK, Jeukendrup AE. No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. PLoS One. 2014 Jan 9;9(1):e84154. doi: 10.1371/journal.pone.0084154. PMID: 24416202; PMCID: PMC3886980.
Seal, A. D., Bardis, C. N., Gavrieli, A., Grigorakis, P., Adams, J. D., Arnaoutis, G., Yannakoulia, M., & Kavouras, S. A. (2017). Coffee with High but Not Low Caffeine Content Augments Fluid and Electrolyte Excretion at Rest. Frontiers in Nutrition, 4, 289075. https://doi.org/10.3389/fnut.2017.00040
Takamata A, Oka A, Nagata M, Kosugi N, Eguchi S, Sakagawa N, Takahashi A, Nishimoto Y, Nishimaki M, Morimoto K, Takihara T. Effect of fluid replacement with green tea on body fluid balance and renal responses under mild thermal hypohydration: a randomized crossover study. Eur J Nutr. 2023 Dec;62(8):3339-3347. doi: 10.1007/s00394-023-03236-3. Epub 2023 Aug 18. PMID: 37594507.
Shrimanker, I., & Bhattarai, S. (2023). Electrolytes. In StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK541123/
