Herbal tea is only a supplementary beverage and cannot replace the essential role of plain water in maintaining the body's physiological balance.
1. Water – the body's basic fluid source.
An adult's body is approximately 50–60% water (depending on gender, age, and body fat percentage). Water participates in most vital physiological processes such as nutrient transport, waste elimination, temperature regulation, joint lubrication, and supporting cardiovascular and brain function.
Unlike many other beverages, pure filtered water contains no calories, no bioactive substances, and virtually no pharmacological effects. Thanks to its "biological neutrality," water helps maintain homeostasis and is a safe source of fluids for daily consumption.
The average water requirement for an adult is approximately 30–35 ml/kg/day, equivalent to 1.5–2 liters of water per day for healthy individuals. This amount may increase during hot weather, strenuous activity, fever, or diarrhea.
Water is the most basic and safest source of fluid that helps the body maintain its physiological functions.
2. Is it good to drink tea instead of water?
According to Dr. Huong Tra, Department of Traditional Medicine, Hanoi Medical University, many types of tea today are brewed from medicinal herbs such as: green tea, black tea, chamomile, licorice, lotus seeds, etc.
These herbs contain many bioactive compounds such as flavonoids, polyphenols, essential oils, or saponins. When used in appropriate doses, they can help calm the nerves, reduce fever, aid digestion, provide antioxidant benefits, or boost immunity.
However, if herbal tea is used as a substitute for plain water for an extended period, the body may experience some problems such as:
- Mild electrolyte imbalance can occur due to the diuretic effect of some types of tea.
- Drinking too much caffeinated tea can increase the risk of insomnia and anxiety.
- Effects on blood pressure and electrolytes when using herbs like licorice regularly (may cause sodium retention, hypokalemia, and hypertension due to mineralocorticoid-like effects).
- Stomach irritation can occur when drinking strong tea or drinking it on an empty stomach.
- Not providing the body with enough water is a problem, as herbal teas are often consumed in small amounts, and some types even increase urination.
From the perspective of Traditional Chinese Medicine, each herb has its own properties, meridian affiliation, and function. Prolonged use of a single herb, even a benign one, can cause imbalances in the body's internal organs, leading to a disruption of yin and yang balance.
For example, drinking too much cooling tea can harm the spleen and stomach, causing bloating and diarrhea; while overuse of sedative teas can lead to fatigue and lethargy.
Herbal tea is a popular choice for many as a healthy beverage, but it cannot completely replace plain water.
3. Recommendations when using herbal tea
To use herbal tea appropriately, you should:
- Maintain a daily intake of 1.5–2 liters of filtered water to ensure your body's basic fluid needs are met.
- Herbal tea should only be consumed 1–2 cups per day, depending on the type and individual's condition; do not drink tea instead of water when experiencing fever, diarrhea, or dehydration.
- Avoid drinking strong tea on an empty stomach.
- People with chronic conditions such as hypertension, kidney disease, or diabetes should consult their doctor before regularly consuming herbal tea.
As can be seen, plain water remains the most basic and safest source of fluids for the body. Herbal teas can offer benefits when used correctly, but they cannot completely replace plain water. Scientific health care involves maintaining sufficient water intake daily, while using herbal teas as a suitable supplementary beverage, avoiding overuse and ensuring they do not replace the fundamental role of water in the body.