‘Agar aap superhuman type ke ho…’: Celebrity nutritionist Rujuta Diwekar reveals how many cups of chai you should drink in a day

Diwekar also advises against having tea or coffee first thing in the morning on an empty stomach, suggesting instead, “If you can’t bring yourself to eat a big meal, start with a fruit… Keep it fresh, not frozen. Don’t add salt, sugar, chaat masala, etc. to it. And of course, don’t squeeze it into a juice.” She further warns against drinking tea after 4 pm to avoid disrupting sleep, and against replacing meals with tea, since that could mean missing essential nutrients.

Furthermore, in the same conversation, she recalled an incident and joked, “Agar aap superhuman type ke ho, kyuki Himalaya mein main ek daadi se mili thi, woh about 80 ya 85 years ki thi. Usne kaha agar main dinn ke 50 bhi cup chai piyu na, toh bhi mujhe acidity nahi hoti. Toh if you are one of those mahaan aatmas, toh aapko jitne cup chai peeni hai aap pijiye (If you are one of those superhumans, because I met this old lady in the Himalayas, who was about the age of 80-85. She said that even if she drinks 50 cups of tea a day, she does not suffer from acidity. So, if you are one of those special souls, then drink as much tea as you want).”

So, what happens to the body when tea becomes the first thing you consume in the morning?

Ashlesha Joshi, senior nutritionist at Tone 30 Pilates, tells indianexpress.com, “When tea replaces a wholesome breakfast, it often leads to a spike in acidity and can create digestive discomfort because the stomach is empty and more sensitive to tannins and caffeine. It may also cause a short burst of alertness followed by an energy dip, as there is no steady source of glucose from complex carbohydrates or protein to sustain the body.” 

Over time, she notes that this habit can contribute to nutrient gaps, particularly in iron absorption, as certain compounds in tea can interfere with the body’s ability to absorb minerals from food.

How does drinking tea after 4 pm interfere with sleep cycles and overall rest quality?

Tea contains caffeine, which stimulates the nervous system and can delay the release of melatonin, the hormone that signals the body it is time to sleep. “Even if someone does not feel ‘wired’ after evening tea, their sleep cycles may still become lighter and less restorative, affecting deep sleep phases. This can lead to waking up feeling unrefreshed, reduced mental clarity, and higher stress levels the following day,” states the expert. 

Gradual steps to help reduce intake

“Start by replacing one cup of tea with herbal infusions or warm lemon water to keep the comfort of a hot drink without the caffeine hit. Pair each remaining cup of tea with a small snack containing healthy fats and protein, which helps stabilise energy levels and reduces the urge for another cup. Over a few weeks, gradually dilute the tea with more milk or water before fully replacing it, allowing the body to adjust while minimising headaches or fatigue,” concludes Joshi.