Does Herbal Tea Dehydrate You? What To Know About Licorice Root, Pandan Leaf, and Cinnamon

TL;DR: Caffeine-free herbal teas generally hydrate like water. They don’t “dry you out.” The main caveat is licorice root in large or frequent amounts, which may affect fluid and electrolytes. Pandan leaf and cinnamon teas are typically fine for hydration at culinary strength. See Safety for who should be careful.

Background & common misunderstandings

People worry tea will dehydrate them because some teas contain caffeine. But most herbal blends are naturally caffeine-free, so they contribute to daily fluids. You still need common sense: overly sweet or strong, medicinal-dose brews can bother some people, and a few herbs change salt and water balance when overused.

Framework: how to think about hydration

The simple rules

• Caffeine-free = hydrating: Peppermint, chamomile, rooibos, hibiscus, pandan, cinnamon and similar teas generally count toward fluid intake.
• Moderate caffeine is fine: Even black or green tea usually net-hydrates most people, though you may pee sooner. If you’re sensitive, shift to herbal after midday.
• Watch special herbs: Some plants alter blood pressure or electrolytes at higher intakes. The standout here is licorice root.

Spotlight on the three ingredients

Licorice root

• Hydration impact: The compound glycyrrhizin may increase sodium and water retention and lower potassium in susceptible people. That’s not classic “dehydration,” but it can disturb fluid balance.
• Use wisely: Choose brief, occasional cups or opt for DGL products when advised. Avoid if you have hypertension, heart or kidney disease, or take certain medicines (see Safety).

Pandan leaf

• Hydration impact: Culinary-strength pandan (Pandanus) tea is typically gentle and hydrating. Strong metabolic or diuretic effects are not a common concern at kitchen doses.
• Use wisely: Brew lightly for aroma; keep added sugar modest.

Cinnamon

• Hydration impact: Cinnamon tea hydrates like other caffeine-free infusions.
• Use wisely: Go easy on Cassia cinnamon if you use it daily due to natural coumarin content (liver caution). Ceylon (“true”) cinnamon is typically lower.

How to brew for hydration and comfort

• Strength: Start with about 1 teaspoon dried herb per cup. Too strong can upset stomachs without adding hydration benefits.
• Cover the cup: Keeps aroma in and flavor consistent, which helps you actually drink enough.
• Temperature & timing: Alternate warm and cool cups across the day. Keep a carafe of unsweetened herbal tea chilling in the fridge.
• Add-ins: Lemon and a small amount of honey are fine. Avoid heavy sweetening if hydration is the goal.

Decision: quick answers

• “Will herbal tea dehydrate me?” No, not when it’s caffeine-free and reasonably brewed.
• “Is licorice root tea okay daily?” Consider occasional use only. Avoid if you have blood-pressure, heart, or kidney issues or take interacting meds.
• “Are pandan and cinnamon safe hydrators?” At culinary strength, yes for most people. Keep cinnamon moderate if you use Cassia often.

Tips & common mistakes

• Tip: If you dislike plain water, rotate unsweetened herbal teas to meet your fluid targets.
• Tip: Pair tea with a small salty snack after heavy sweating to keep electrolytes balanced.
• Mistake: Assuming more herb equals more benefit. It’s still mostly water; keep doses kitchen-level unless a clinician advises otherwise.
• Mistake: Ignoring blood-pressure checks if you love licorice blends.

FAQ

How much fluid do I need?

Enough that urine stays pale and you feel well. The exact number varies by body size, heat, activity, and diet. Herbal tea can count toward that total.

Can I drink herbal tea when exercising?

Yes, but for longer or sweaty sessions include water and an electrolyte source. Tea alone won’t replace salts after hard effort.

Does decaf or caffeinated tea dehydrate?

In typical amounts, even caffeinated tea doesn’t cause net dehydration for most people. If caffeine makes you jittery or you pee too often, switch to herbal.

Safety

• Licorice root: Glycyrrhizin may raise blood pressure, lower potassium, and interact with diuretics, heart medicines, corticosteroids, and others. Avoid with hypertension, heart or kidney disease, and during pregnancy unless advised by a clinician.
• Cinnamon: Frequent large amounts of Cassia cinnamon may expose you to more coumarin; consider lighter use or Ceylon cinnamon if you sip daily.
• Allergies & sensitivities: Stop at any rash, swelling, palpitations, or dizziness.
• Kids, pregnancy, lactation: Prefer culinary-strength teas and vary choices. Ask a clinician before regular use of medicinal-leaning blends.
• Electrolytes: After heavy sweating, combine fluids with food or an electrolyte source rather than relying on tea alone.

Sources

• Herbs at a Glance — National Center for Complementary and Integrative Health (nccih.nih.gov)
• Licorice root monograph — Mount Sinai Health Library (mountsinai.org)
• Coumarin in cinnamon safety opinions — European Food Safety Authority (efsa.europa.eu)
• Hydration basics and tea — Health journalism overview (medicalnewstoday.com)
• Fluid and hydration guidance — Centers for Disease Control and Prevention (cdc.gov)

Consider

• Use herbal teas as part of your fluid plan alongside plain water and foods with water content.
• If you enjoy licorice blends, rotate with other herbs and keep servings modest.
• Choose Ceylon cinnamon for frequent sipping, and keep pandan lightly brewed for aroma and comfort.

Conclusion

Herbal teas are a pleasant way to stay hydrated. Keep blends caffeine-free for evening sips, go easy on licorice root, and enjoy pandan and cinnamon at kitchen strength. Hydration is about steady fluids, not heroic doses.