Whether it is a strong morning chai, an afternoon green tea, or several cups throughout the workday, tea is often seen as a comforting and healthy beverage. While tea does contain antioxidants and other beneficial compounds, health experts say excessive or improper consumption may also come with hidden risks.

Doctors and researchers are increasingly warning that certain tea-drinking habits could contribute to digestive issues, sleep disturbances, iron deficiency, and even long-term damage to the oesophagus.

Why Tea May Trigger Heartburn

Caffeinated teas, especially black tea, masala chai, and some green teas, can worsen acid reflux or heartburn in sensitive individuals.

Caffeine stimulates the stomach to produce more acid and may relax the lower oesophageal sphincter — the muscle responsible for preventing stomach acid from flowing back into the food pipe.

When this muscle relaxes too much, acid can move upward into the oesophagus, leading to symptoms such as:

• Burning sensations in the chest
• Bloating
• Sour burps
• Chest discomfort

Research has also suggested a connection between frequent tea consumption and increased acid reflux symptoms in some individuals.

Experts say drinking tea on an empty stomach or consuming several cups daily may further irritate the digestive system, especially for people already prone to acidity or digestive sensitivity.

The Hidden Danger of Drinking Tea Too Hot

Health experts also warn that the temperature of tea matters.

Repeatedly drinking extremely hot beverages may irritate and damage the lining of the oesophagus over time. Some studies have linked very hot drinks to a higher risk of oesophageal cancer, particularly when beverages are consumed immediately after being prepared.

Doctors stress that tea itself is not considered the direct cause of cancer. Instead, concern focuses on repeated heat damage caused by consuming liquids at very high temperatures.

If a drink feels hot enough to burn the tongue, experts recommend allowing it to cool for several minutes before drinking.

Other Possible Health Concerns

Microplastics in Tea Bags

Some researchers warn that plastic-lined tea bags may release tiny plastic particles known as microplastics into hot tea. Although the long-term health effects are still being studied, scientists are investigating possible links to inflammation and hormone disruption.

Reduced Iron Absorption

Tea contains compounds called tannins, which can reduce the body’s ability to absorb iron from plant-based foods. This may be especially concerning for people at risk of anaemia, including vegetarians and vegans.

Sleep Problems

Even moderate amounts of caffeine from tea consumed later in the day may interfere with sleep quality, making it harder to fall asleep or stay asleep.

Should You Stop Drinking Tea?

Health experts say there is no need to completely avoid tea. When consumed in moderation, tea can still provide antioxidants and other potential health benefits.

The key is balance and mindful consumption.

Experts generally recommend:

• Allowing tea to cool for 5–8 minutes before drinking
• Limiting intake to about 3–4 cups daily
• Choosing loose-leaf tea or plastic-free tea bags
• Avoiding tea on an empty stomach if prone to acidity
• Switching to herbal or decaffeinated options in the evening

Paying attention to symptoms such as recurring heartburn, bloating, or poor sleep may also help people identify whether their tea habits are affecting their health.