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Does Tea Cool You Down?
When temperatures climb, plenty of people wonder, does tea cool you down, or is it just an old myth? While many instinctively reach for a cold drink, the idea that a hot cup of tea can actually help you feel cooler keeps coming back. Especially during warm spells in the UK.
There is some truth in it, but only under the right conditions.
Can a hot cup of tea help in hot weather?
A cup of tea can help cool you down, though not in the simple way many people imagine. The drink itself is hot, so it does add heat to the body for a moment. What matters is what your body does next.
If that hot drink makes you sweat a little more, and that sweat can evaporate from your skin, you may end up losing more heat than you gained from the tea. That is the key idea behind the claim.
Still, this is not a magic trick. In sticky, humid weather, or if you are wearing heavy clothing, sweat does not evaporate as easily. In those conditions, a hot drink may simply make you feel warmer.
The setting makes a big difference
| Situation | Hot Tea | Iced Tea | Likely Result |
|---|---|---|---|
| Hot, dry air with light clothing | Can increase sweating | Feels instantly cooling | Hot tea may help lower net heat if sweat evaporates well |
| Hot, humid air | Indoors with poor airflow | Usually feels more comfortable | Iced tea often feels better because evaporation is limited |
| Indoors with poor airflow | Limited cooling effect | Refreshing and easy to drink | Cooler drinks may be more pleasant |
| Mild warmth, not extreme heat | Comfort depends on preference | Comfort depends on preference | Personal taste matters more than physiology |
Why hot tea can lower body heat in the right conditions
The science comes down to thermoregulation, which is your body’s way of keeping internal temperature within a safe range. When you drink something hot, temperature sensors in the mouth, throat, and gut can trigger a stronger sweating response.
That extra sweat is useful only if it evaporates. When sweat changes from liquid to vapour, it carries heat away from the skin. This is called evaporative cooling.
So, why does tea cool you down in some cases? Not because the liquid is somehow cold inside your body. It is because the body may answer the hot drink with more sweat, and that sweat can remove heat if the air is dry enough and your skin is exposed enough.
A fan, loose clothing, and lower humidity all help. High humidity, still air, and soaked clothing work against you.
In other words, how tea cools you down depends less on the mug in your hand and more on what happens on your skin afterwards.
What research says about drinking tea and cooling down
A well-known piece of research from 2012, linked to Dr Ollie Jay and colleagues, looked at hot and cold drinks in warm conditions. The findings helped explain why this old idea is not simply a myth.
The main point was careful and quite specific. A hot drink can reduce net body heat storage, but only if the extra sweat it causes is able to evaporate. If the sweat just drips off or stays on the skin because the air is too humid, the benefit is lost.
That means the answer to “does drinking tea cool you down?” is yes, sometimes. It is not a universal rule. It works best in hot, dry conditions, with enough airflow and light clothing.
Research on cold drinks has also shown something interesting. Cold drinks can reduce sweating responses for a short time after you drink them. That sounds helpful, yet it does not always mean you will store less heat overall. A cold drink can feel better straight away, but your body may also sweat a bit less for a while.
That is why comfort and cooling are not always the same thing. An iced tea may feel more refreshing on the spot. A hot tea may, in the right setting, support better heat loss over the next period of time.
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Does drinking tea keep you hydrated in the heat?
Yes, tea does contribute to hydration.
This is worth clearing up because tea is often unfairly treated as if it dries you out. Ordinary tea, which contains caffeine, can have a mild diuretic effect in some people, mainly at higher intakes. Even so, a normal cup of tea still gives you fluid, so it counts towards hydration rather than working against it.
Herbal infusions, including peppermint tea, camomile, rooibos, and many fruit blends, are usually caffeine-free unless blended with actual tea leaves. They can be a very good choice in hot weather if you want something gentle and easy to sip throughout the day.
What matters most is your fluid intake. If you are sweating heavily, spending hours outdoors, or exercising in the heat, tea alone may not be enough. Water remains the simplest and most reliable drink for basic hydration, and in very hot conditions, you may also need food or drinks that help replace lost salts.
A few sensible habits can help
- Drink regularly: do not wait until you feel very thirsty
- Water alongside tea
- Choose lower-caffeine options: especially late in the day or during very hot weather
- Iced herbal infusions
- Watch your urine colour: pale straw is usually a good sign of decent hydration
Best teas for hot weather and summer comfort
If you want tea that feels refreshing in warm weather and are wondering does tea cool you down in hot weather, you have plenty of options. Some are better served hot, some shine over ice, and some work both ways.
A good rule is simple. If you want immediate relief, go colder and lighter. If you are in dry heat and want a traditional hot drink, choose something clean, fresh, and not too heavy.
Five favourites stand out
- Peppermint Tea: With its naturally cooling flavour, peppermint tea is exceptionally refreshing—delicious served hot or poured over ice for an instant chill.
- Green Tea: Light, crisp, and brimming with antioxidants, green tea is a revitalising option that’s perfect for sipping on warm days.
- Lemongrass Infusion: Bright and citrusy, lemongrass makes a wonderfully invigorating iced tea, ideal for cooling down in the summer heat.
- Camomile Flowers: Gentle, soothing, and caffeine-free, chamomile offers a calming cup that’s equally enjoyable hot or cold.
- Rooibos: Naturally caffeine-free and subtly sweet, rooibos tea pairs beautifully with fruit infusions, making it a superb base for chilled, flavourful summer drinks.
Peppermint is often the first choice because it has a cooling character even when served warm. Green tea can also be lovely in the heat, especially if brewed lightly so it stays crisp rather than bitter. Rooibos is useful if you want a caffeine-free base for iced tea with lemon, orange, or berries.
If you prefer a classic black tea, cold brewing can give you a smoother result with less bitterness. That makes it ideal for long glasses of iced tea on very warm afternoons.
When iced tea makes more sense than hot tea
There are plenty of times when cold tea is simply the more practical option.
If the weather is humid, if you are already feeling sweaty and uncomfortable, or if you need quick relief, iced tea usually wins on comfort. It lowers the temperature in your mouth and throat straight away, which can make you feel better even if the deeper body-cooling effect is not dramatic.
It can also be easier to drink more of it, which matters if you are trying to keep fluids up. A chilled jug of herbal tea, lightly sweetened or left plain, is often more tempting than another hot mug when the room feels stuffy.
That does not make hot tea “wrong”. It just means the best choice depends on the weather, your activity level, and what feels manageable.
Practical ways to use tea to stay comfortable in hot weather
Tea works best as part of a broader approach to keeping cool. If you are relying on a hot drink to help in the heat, give your body the conditions it needs to lose that heat afterwards.
This can be as simple as sitting somewhere with moving air, wearing loose clothing, and avoiding direct sun while you drink it. If you are indoors, opening a window or using a fan can make a real difference.
Try these approaches:
- For dry heat: sip hot tea slowly and let the sweat evaporate
- Brew lighter teas
- For humid heat: choose iced tea, cold brew, or chilled herbal infusions
- Add fresh mint or citrus
- For all-day drinking: keep water nearby as your main hydration source
Small changes in brewing help too. Strong, tannic tea can feel heavy in hot weather, while a lighter infusion tends to feel cleaner and more refreshing.
Frequently asked questions about tea and cooling down
Can a cup of tea cool you down?
Yes, it can, but only in certain conditions. A hot cup of tea may trigger more sweating, and if that sweat evaporates properly. It can help your body lose heat. The question often asked is: Does a cup of tea cool you down? It appears it can, under the right circumstances. In humid or still conditions, the effect is much weaker.
Why does tea cool you down rather than warm you up?
It can do both. The tea itself warms you at first, but the body may answer with a stronger sweating response. If that extra sweat evaporates, the cooling effect can outweigh the heat from the drink.
How does drinking tea cool you down in practice?
The process is mostly about evaporative cooling. Hot liquid stimulates temperature sensors, sweating increases, and the evaporation of sweat helps remove heat from the skin. Airflow, humidity, and clothing all affect how well this works.
Does drinking tea keep you hydrated?
Yes. Tea adds to your fluid intake, even when it contains caffeine. Herbal teas are often caffeine-free and can be especially helpful if you want a gentle, hydrating drink throughout the day. In very hot weather, water should still be your main drink.
Is hot tea or iced tea better in a heatwave?
It depends on the conditions. Hot tea may help in dry heat where sweat can evaporate well. Iced tea usually feels more refreshing straight away and is often the better option in humid weather or when you simply want quick comfort.
What is the best tea to drink on a hot day?
Peppermint, green tea, rooibos, lemongrass, and chilled fruit infusions are all strong choices. If you want less caffeine, go for herbal options. If you want a more traditional cup, brew a lighter green or black tea and serve it warm or over ice.
Author: Richard Smith
Partner at The Kent and Sussex Tea and Coffee Company
Richard Smith is a Tea expert, entrepreneur, and owner of The Kent and Sussex Tea and Coffee Company. Part of a family of renowned Tea planters dating back four generations, he was born in Calcutta (Kolkata), India, where he spent his childhood between Tea Estates in Assam and Darjeeling.
In the late 1970s, having accumulated years of knowledge in the industry, Mr Smith and his mother, Janet Smith, moved to Kent, South East England, to establish a Tea business in the village of Pluckley. Their early days of packing Tea Bags by hand from chests of 10,000 prompted the creation of the company’s flagship infusion known as Pluckley Tea. It remains our most popular product today.
Mr Smith, who studied economics at London Polytechnic, has since specialised in over 1,000 types of Loose Leaf Tea – in addition to around 70 varieties of Roast Coffee – from around the world. These are now available at The Kent and Sussex Tea and Coffee Company, where everything is still packed by hand and fresh to order, not only to honour tradition but to ensure the utmost quality and consistency.