7 Most Hydrating Teas to Drink All Summer Long, According to Nutrition Experts

Iced Black Tea

For starters, basic iced tea is a great option for hydration in the summer. “We tend to drink large amounts of iced tea, and drink it faster, compared to hot tea,” says Melanie Betz MS, RD, registered dietitian and the founder of The Kidney Dietitian. “At the end of the day, hydration is really about drinking as much fluid as possible. Iced tea has the added benefit of ice, which adds extra water.”

Betz explains that contrary to popular belief, the small amount of caffeine in iced black tea does not usually cause dehydration. “There is a slight diuretic effect from caffeine, but the fluid in tea more than makes up for the small amount of fluid loss in urine,” she says.

The amount of caffeine in iced or black tea is only a fraction of the caffeine in coffee, she continues. “The average 8-ounce glass of iced tea only has about 50 milligrams of caffeine vs. nearly 200 milligrams of caffeine in an 8-ounce cup of coffee.”

Hibiscus Tea

Though a little caffeine won’t hinder your hydration levels, it’s wise to limit your intake, especially later in the day. “Hibiscus tea is one of the most hydrating herbal teas, especially when served cold in the summer,” says Mark Kovacs, PhD, FACSM, CSCS, a human performance scientist and hydration expert. “It’s caffeine-free, rich in antioxidants, and contains natural electrolytes like potassium that help support fluid balance.”

Kovacs shares that hibiscus also has a slightly tart flavor that encourages higher intake, which is a key factor in hydration: You need to want to finish the drink. Try it brewed and chilled for an effective way to stay hydrated in hot weather or after light physical activity.

Amy Davis, RD, LDN, a registered dietitian and a nutrition consultant for Live Conscious, likes to drink her hibiscus tea with a squeeze of lime or splash of coconut water for even more hydration.

Rooibos Tea

Rooibos is another excellent summer tea for hydration. “It’s naturally caffeine-free and low in tannins,” says Kovacs. “It is high in flavonoids and contains electrolytes such as magnesium and calcium, which aid in fluid retention and cellular hydration.”

The flavor is mild and earthy-sweet, which makes it a great base for hydration-forward iced teas without the need for added sweeteners. This caffeine-free tea can also be consumed in large volumes.

“In hydration science, palatability, electrolyte content, and low diuretic load are key markers of effective beverages,” says Kovac, adding that hibiscus and rooibos tea check all the boxes for summer wellness.

Lemon Balm Tea

When seeking out hydrating teas to drink in the summer, Davis recommends looking for options that are free from or low in caffeine to support hydration throughout the day and night.

Herbal tea, like lemon balm, can hydrate and may even help with relaxation and mood (which could help offset stress-related dehydration). Additionally, the citrusy, minty flavor of lemon balm tea makes it more palatable for sipping without any added sweeteners. 

“Lemon balm tea is caffeine-free and can be added on top of normal beverage consumption any time of the day to help boost overall fluid intake and hydration,” says Davis. “And since it does not contain caffeine, it won’t have the mild diuretic effect that drinks like coffee have.”

Peppermint Tea

Davis also reaches for peppermint tea for hydration because it can help with digestive issues like gas, bloating, and overall stomach discomfort. Also, the minty flavor is especially refreshing iced in extreme summer heat.

“These [GI] issues may lead to someone avoiding hydrating foods or drinking fluids as to not further irritate symptoms,” says Davis. “Therefore, by supporting better digestion, peppermint tea may indirectly encourage better hydration habits and overall fluid intake.”

Cucumber Mint Tea

Skip the expensive loose-leaf herbal tea blends to hydrate, and look to your garden instead for a homegrown iced tea. “Cucumber mint tea packs a one-two punch for hydration,” says Megan Meyer, PhD, a science communication consultant. “Cucumbers are naturally about 96% water and contain electrolytes like potassium, which support your body’s fluid balance.”

Meyers adds that mint promotes digestion, “so infusing cucumber into mint tea creates a hydrating beverage that is rich in electrolytes and other compounds that can help your body process fluids more efficiently.” 

Most importantly, Meyer says cucumber mint tea is refreshing (making you want to drink it), and it can help your body stay more hydrated than plain water alone. To make it, add thin slices of cucumber and a handful of fresh mint leaves to a pitcher of cold water or cooled peppermint tea. Refrigerate for at least 2 to 4 hours or overnight, and enjoy within a few days.

Lemongrass Ginger Tea

Teas are mostly water, which is exactly what your body needs to stay hydrated, but some herbs can offer a functional edge beyond plain H₂O. “Flavorful teas like lemongrass and ginger make it easy and pleasant to sip throughout the day, helping you stay hydrated,” says Erin Barrett, PhD, nutrition expert and director of product innovation and scientific affairs at Shaklee.

“Lemongrass contains small amounts of potassium and magnesium, which can help fluid balance and hydration at the cellular level,” Barrett continues. “Ginger stimulates digestion and may enhance nutrient and fluid absorption, helping your body use water more effectively.” Drink them separately or pair them in an iced tea with a squeeze of lemon and a pinch of salt for added flavor and electrolytes.