Coffee and tea have long been part of many people’s daily routines: a morning cup of coffee to wake up, and an afternoon cup of tea to soothe the mind. If you share these habits, congratulations—this may truly add to your overall health.
How should you drink coffee and tea to achieve a “1+1 > 2” effect? A recent study has identified the “optimal longevity formula” for coffee and tea, and many people may not be drinking them correctly.
It is often said that one should drink eight cups of water a day, but have you ever considered that these eight cups do not all need to be plain water? In September 2025, a 13-year study published in the British Journal of Nutrition, which tracked more than 180,000 participants, found that under the condition of adequate total fluid intake, replacing part of plain water with moderate amounts of coffee and tea can not only replenish hydration but also significantly reduce all-cause mortality!
The study identified the “golden ratio” for coffee and tea—2:3. However, three conditions must be met to achieve the best longevity benefits:
1. Total daily beverage intake: 7–8 cups (240 ml per cup)
2. A coffee-to-tea ratio of 2:3 (2 cups of coffee + 3 cups of tea)
3. A certain amount of basic water intake must still be maintained.
The study found that compared with people who drink only water, individuals who follow the above combination perform better on multiple health indicators:
All-cause mortality reduced by 45%
Cancer mortality reduced by 41%
Cardiovascular disease mortality reduced by 31%
Respiratory disease mortality reduced by 72%
Digestive system disease mortality reduced by 65%
However, it is important to note that these health benefits do not increase indefinitely; they exist within a clear “healthy window.” The study also highlighted two key boundaries:
When total daily beverage intake is ≤4 cups, replacing water with coffee or tea offers no obvious health benefits.
When intake exceeds 9 cups, especially if coffee or tea largely displaces water, cardiovascular mortality risk may increase.
This finding is not isolated. In 2022, researchers at Tianjin Medical University found that compared with people who drink neither coffee nor tea, participants who consumed 2–4 cups of tea daily and less than 1–2 cups of coffee had lower risks of all-cause mortality, cardiovascular mortality, and respiratory disease mortality.
Beyond Longevity, Coffee + Tea Offer These Additional Benefits:
Heart protection: reduced cardiometabolic disease risk. In September 2024, a Suzhou University research team published a study in the Journal of Clinical Endocrinology & Metabolism covering 170,000 participants. The results showed that moderate coffee or tea consumption significantly reduces risks for various cardiometabolic diseases. Specifically, compared with non-drinkers, drinking 3 cups of coffee daily reduced risk by 48.1%, while drinking 5 cups of tea daily reduced risk by 39.7%.
Brain health: lower dementia and stroke risk. A 2021 study by Tianjin Medical University published in PLOS Medicine found that both coffee and tea reduce the risk of dementia and stroke, and drinking both yields a “dual benefit.”
Cancer prevention: reduced risk of multiple cancers. A 2020 study in Advances in Nutrition found that tea consumption reduces cancer risk, especially oral cancer. Tea intake was also associated with lower risks of gastric, colorectal, biliary tract, and liver cancers.
Eye health: more benefits for retinal wellness. In 2023, researchers from Sun Yat-sen University published in Nutrients that daily consumption of 2–3 cups of coffee was associated with a 16% increase in macular retinal nerve fiber layer thickness, while consuming more than 4 cups of tea was associated with a 15% increase. This suggests that moderate coffee and tea intake benefit retinal health.
Healthy Coffee/Tea Habits: Remember These Four Principles
Control total caffeine intake: Both coffee and tea contain caffeine, and levels vary by type and brewing method. For example, one cup of coffee contains roughly 80–180 mg of caffeine, while a 300-ml cup of green tea contains about 28 mg. For healthy adults, daily caffeine intake should remain below 400 mg.
Thus, when combining coffee and tea, be mindful of your total intake: if you drink more coffee that day, reduce your tea intake accordingly to avoid excessive caffeine consumption.
Timing matters: Try to finish caffeine-containing beverages before 3 p.m. to avoid disturbing nighttime sleep quality. It is advisable to drink them after breakfast or around lunchtime to improve alertness while reducing gastrointestinal discomfort.
Use less sugar for healthier benefits: The health benefits of coffee and tea come mainly from the beverages themselves. Added sugars, creamers, and flavored syrups increase unnecessary calories and sugar, potentially offsetting their benefits. Choose black coffee or unsweetened tea whenever possible.
The best choice is what suits you: The “2:3 coffee-to-tea ratio” is research-based guidance, not a strict rule. Individual caffeine tolerance, taste preferences, and daily routines vary. The key is to view coffee and tea as a healthy beverage combination and adjust flexibly under the principle of controlling total caffeine intake.
