How Much Chai Should You Drink Daily for Good Health?

Whether it is to take break from a tiring day or to have a fun discussion with our friends, chai or tea is a constant companion of Indians. In fact, a glass of chai with elaichi and adrak is one of the most beautiful and invigorating experiences for our senses.

But, like anything we do, drinking too much chai also doesn’t come without some negative side-effects. As we all know, moderation is the key. In this article, we will explore exactly how much chai is the right amount for an average adult. Furthermore, for those who are curious, we will also explain what are the drawbacks of drinking too much chai and what can we do to limit these demerits.


It is caffeine, the central stimulant present in tea, that gives the “kick” that almost all of us enjoy. Even though the amount of caffeine basically depends on the type of tea leaves and quantity, a usual 240 ml cup of chai contains almost 20-60 mg caffeine.

Therefore, experts advice that it is best to drink no more than 3 cups a day.

Drinking more than enough chai can lower the ability to absorb iron by our body. This is due to the presence of Tannins. This is the compound that gives chai the bitter, dry flavour and dark colour. Indeed, a report published by Colorado State University pointed out that tea can reduce the body’s iron absorption by 60%.

Secondly, chai interrupts the functioning of certain medications, according to studies. If you drink a lot of chai, like four to five cups for instance, the effect of chemotherapy drugs, antibiotics and contraceptives can go into vain.

Thirdly, sensitive, anxious people can face dizziness even with a smaller dose of caffeine. Other negative effects include pregnancy complications such as miscarriage, low birth weight, heartburn, increased stress, digestive issues and sleep disruption.


Doctors point out that stimulants like caffeine and cigarettes, jolts our system into wakefulness. This is achieved through an increase of blood pressure, breathing rate and heart rate. This is the feeling that we call with the nickname “kick.”

In reality, this is a kind of stress to our body. Thus, instead of chai we can go for some warm lemon water, oatmeals or soaked almonds for nutrients and sustained energy.

Tea is acidic. It includes bioactive substances like polyphenols and caffeine that can impact our gastro-intestinal movement and sensitivity. This will lead to sleep disruption.

Hence, not just the amount but also the timings are important as well.


Stay Hydrated- Caffeine is a diuretic drug. So, water can help dilute it and decrease side-effects like dizziness and jitters.

Do Some Exercise- Light exercise such as a walk will help the body process caffeine more effectively and reduce our overall stress.

Limit Caffeinated Cool Drink- Some energy drink and sodas contain more caffeine than chai.

Cut Down Slowly- Instead of stopping caffeine altogether, you can reduce intake slowly to avoid withdrawal pangs.

The bottom line is to drink chai in moderation. We can decide to drink one chai in the morning and another in the early evening. The right amount of caffeine can actually gift us some positive outcomes like reduced risk of heart disease, type 2 diabetes and even improvement in liver health. So, there is no cause of concern for chai lovers. In limited amounts, chai is really healthy.

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Frequently Asked Questions (FAQs)

1. Is 1 litre of tea too much?
   Yes, 1 litre can be too much. It may lead to negative side effects like sleep disruption, reduced iron absorption and anxiety.
2. Is chai healthier than coffee?
   Chai has less caffeine. So it may not easily lead to crashes and anxiety. Whereas, coffee gives you higher energy and increases metabolism. Each has its own positive outcomes.
3. Which tea is the healthiest?
   Green tea is widely considered as the healthiest.