You’ve probably wondered whether your daily 5 cups is helping you or quietly tipping things out of balance.
The answer really depends on the kind of tea you’re drinking.
Caffeinated teas like black, green, white and oolong all contribute to your daily caffeine intake. In the UK, the NHS suggests keeping caffeine to around 400mg a day, which roughly works out as 4–6 cups depending on strength and brew time.
Herbal tisanes are naturally caffeine-free, so they don’t count towards that limit in the same way. But “caffeine-free” doesn’t always mean “as much as you like”, some herbs are best enjoyed in moderation, depending on their natural properties.
Medicinal or functional teas such as senna or liquorice root sit in a different space again. These are more targeted blends where dose and frequency really do matter, and they’re not designed for constant daily drinking.
It’s less about a strict number of cups, and more about what’s actually in your mug and how often you’re reaching for it.
Signs you might be overdoing the tea a little:
Caffeine-heavy teas (black, green, oolong):
Feeling jittery, trouble sleeping, or a racing heartbeat can all be signs you’ve gone a bit past your personal limit.
Tannins (strong brews, empty stomach):
Nausea, stomach discomfort, or low iron over time, especially if tea is replacing meals or taken on an empty stomach.
Certain herbs:
Some herbal teas need a bit of respect too. For example, liquorice root can affect blood pressure if used too often or in large amounts.
If tea is starting to feel less soothing and more “off”, it’s usually your body asking for a little balance rather than a full stop.
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Who should be extra careful?
- Pregnant women
- People with iron deficiency
- Those on certain medications
The sweet spot with tea is about balance, enough to enjoy the benefits, without tipping into caffeine overload or overstepping what your body handles comfortably.
A simple approach is to keep most people around 3–5 cups a day, then adjust based on strength and type. Strong black teas and matcha count more heavily than lighter herbal infusions, so think in terms of “caffeine load,” not just cup count.
Variety helps more than people expect. Rotating between black, green, and caffeine-free herbal teas spreads out tannins and caffeine, and also keeps taste buds and digestion happier. A strong breakfast tea in the morning, a green tea mid-morning, then something calming like chamomile or peppermint later in the day works well.
Why can tea make you feel sick?
All that said, tea is still meant to be enjoyed, not measured too tightly. When it fits your day, supports how you feel, and gives you a small moment of calm, that’s really the sweet spot!