Hydration: A Cornerstone of Health
Proper hydration is vital for maintaining bodily functions, including temperature regulation, metabolism, and fluid balance. A new study indicates that combining water with coffee and tea in daily consumption may not only keep you hydrated but also contribute to a longer life.
Published in the British Journal of Nutrition, the study examined data from 182,770 UK Biobank participants. Using multiple 24-hour dietary recall surveys, researchers assessed daily intake of water, coffee, and tea and monitored health outcomes over an average of 13 years, tracking disease incidence and mortality.
The results were compelling: individuals consuming 7–8 drinks daily, with a balanced mix of water, coffee, and tea, showed a 28% lower risk of all-cause mortality compared to those consuming fewer than four drinks. Notably, the most beneficial combination involved a roughly 2:3 coffee-to-tea ratio.
Unique Benefits of Coffee and Tea
Coffee and tea are packed with bioactive compounds that may drive their health benefits. Coffee contains flavonoids, chlorogenic acids, and trigonelline, which may enhance insulin sensitivity and reduce inflammation. Tea provides catechins and flavonoids that promote vascular health and support blood vessel function. Together, these beverages may work synergistically to boost health outcomes.
A 2021 review of coffee research confirmed that up to four cups daily are generally safe and may lower the risk of inflammatory conditions, such as obesity, metabolic syndrome, and type 2 diabetes, as well as certain cancers and overall mortality. Tea, meanwhile, is linked to cardiovascular health, anti-aging properties, and reduced diabetes risk.
Thomas M. Holland, MD, MS, from the RUSH Institute for Healthy Aging, called the findings “intuitive yet fascinating,” noting their association with lower mortality and reduced risk of major diseases, including cardiovascular and digestive issues.
Balance and Moderation Are Crucial
While coffee and tea offer health benefits, overconsumption can pose risks. The study found no added benefit beyond 7–8 drinks daily, and consuming nine or more, particularly of coffee and tea, may increase cardiovascular risks due to excessive caffeine, which can raise blood pressure, accelerate heart rate, and hinder mineral absorption. Experts suggest a balanced routine, such as two cups of coffee in the morning, tea throughout the day, and water for consistent hydration.
Preparation methods also matter. Eamon Laird, PhD, from Atlantic Technological University, pointed out potential risks like microplastics from tea brewed in plastic-based bags and acrylamide, a possible carcinogen, in coffee roasted at high temperatures. These concerns highlight the need for mindful consumption and moderation.
In summary, the study suggests that hydration need not rely solely on water. A balanced daily intake of 7–8 drinks, including water, coffee, and tea, can provide hydration and beneficial plant compounds. For those aiming for longevity, this moderate, thoughtful mix may be the key to optimal health.
