A recent study suggests that combining water with antioxidant-rich beverages like coffee and tea could offer significant health benefits, potentially contributing to a longer lifespan. While the essential role of water in maintaining bodily functions is well-known, new research indicates that incorporating coffee and tea into daily hydration routines can provide additional cellular support, helping to reduce inflammation and oxidative stress associated with aging.

The study, published in the British Journal of Nutrition, analyzed data from 182,770 adults in the U.K. Biobank database over approximately 13 years. Participants provided details on their daily intake of water, coffee, and tea, along with lifestyle habits and medical histories. The findings revealed that individuals consuming a total of seven to eight daily drinks of water, coffee, and tea had the lowest risk of death from any cause. Specifically, a combination of two cups of coffee and three cups of tea daily appeared to offer the greatest protection, associated with a 45% lower risk of death. However, researchers noted that the study demonstrates an association, not causation, and did not account for additives like cream or honey in beverages, which could influence results.

Experts explain that beyond basic hydration—which supports temperature regulation, blood circulation, brain energy, and kidney and digestive health—coffee and tea contribute powerful beneficial compounds. These beverages are rich in polyphenols, a group of antioxidants linked to various health advantages, including lower blood pressure and a reduced risk of heart disease. Coffee, for instance, contains chlorogenic acid, associated with a decreased risk of type 2 diabetes and neurodegenerative diseases, and potential gut health benefits. Tea is high in catechins, compounds believed to possess anti-inflammatory and anti-cancer properties. A growing body of research consistently links regular consumption of both coffee and tea to a lower risk of disease and increased longevity.

Despite the benefits, there is a crucial balance to maintain. Consuming excessive amounts of water can lead to diluted electrolytes like sodium and potassium, which are vital for proper heart function. Registered dietitian Emily LaBombard suggests aiming for half your body weight in ounces of water each day. Similarly, too much caffeine can have detrimental effects, including heart palpitations, irregular heartbeats, increased anxiety, and disrupted sleep. Dr. Deepak Vivek, an interventional cardiologist, recommends limiting caffeine intake to no more than 400 milligrams per day, roughly equivalent to four cups of caffeinated beverages. Individual hydration needs and caffeine tolerance vary based on body weight, medications, medical conditions, and metabolism. For those sensitive to caffeine, decaffeinated coffee or herbal teas such as chamomile, peppermint, or ginger offer antioxidant benefits without the stimulant effects.