Dietitians share why reaching for this beverage in the afternoon may support hydration and kidney health.
Reviewed by Dietitian Madeline Peck, RDN, CDN
Key Points
- Ginger tea offers hydration, which supports kidney function.
- Ginger contains antioxidants that may help reduce inflammation and support overall kidney health.
- Brewing ginger tea can be calming, which may help lower stress and support healthy blood pressure.
Healthy kidney function is essential for keeping your body’s systems running smoothly. Your kidneys filter waste from the blood, remove excess fluid through urine and help maintain a balance of fluids and electrolytes. If kidney function declines, waste and fluid can build up in the body and contribute to serious health complications.
In the U.S., about 1 in 10 adults have chronic kidney disease, and the condition is particularly common among people with diabetes. The bright side is there are steps you can take to support your kidney health, including making smart beverage choices. While dietitians who specialize in kidney health agree that water is the go-to choice for staying hydrated, sipping plain water all day can get a little boring. Depending on your individual health needs, a cup of ginger tea can be a flavorful addition to your afternoon routine.
Here’s what dietitians want you to know about this warming beverage and tips for how to enjoy it.
It Supports Hydration
Staying hydrated is especially important for your kidneys to function properly. Drinking ginger tea is a simple way to get a flavor-infused glass of water into your diet, which in turn helps keep your body hydrated. “Your kidneys need fluid so they can perform one of their most important jobs, filtering the blood and removing waste. Adequate fluid intake keeps urine from becoming too concentrated and reduces the risk of kidney stones and dehydration,” says Michele Crosmer, RD, CSR.
Another reason hydration is so important is because adequate fluid intake helps keep your blood vessels open, allowing nutrients to flow steadily throughout your body and to vital organs. When dehydration occurs, your kidneys don’t receive the nutrients they need either, which can cause damage over time.
It Offers Inflammation-Lowering Compounds
One of the benefits of choosing tea as an afternoon beverage is that many types of tea contain polyphenols, naturally occurring plant compounds with antioxidant properties. Polyphenols can act in several ways throughout the body, including helping to protect cells from oxidative stress. Emerging research has also explored their potential role in supporting mitochondrial function and protecting against cellular damage associated with certain chronic diseases, including kidney disease.
While green and black tea often receive the most attention for their polyphenol content, Jen Hernandez, RDN, CSR, LDN, notes that ginger tea can also be a flavorful way to add these plant compounds to your diet. “Warm ginger tea is a great drink for overall kidney health for a variety of reasons, including its ties to reducing inflammation,” adds Areli Gutierrez, M.S., RD, CSR, LD.
Ginger contains a variety of bioactive compounds, including gingerols, shogaols and zingerone, which contribute to its antioxidant properties. It also contains other plant compounds, including terpenoids, flavonoids and volatile oils, that are being studied for their potential health effects, especially when it comes to heart health. Given that high blood pressure can lead to kidney disease over time, focusing on the proactive habits that can improve heart health and blood flow is key. While more research is needed to understand how these compounds specifically affect kidney health in humans, enjoying ginger tea can be one flavorful way to add plant compounds to your beverage routine.
It’s a Calming Ritual
The ritual of brewing tea can be calming on its own, notes Gutierrez. This may be another potential benefit for kidney health, particularly because chronic stress can contribute to elevated blood pressure, which is an important risk factor for kidney disease. “The act of making ginger tea itself can be meditative and calming, which is great for blood pressure. Plus, I love that this is a drink that is already deeply rooted in so many cultures, and that wisdom is passed down through the generations,” shares Gutierrez.
There’s also a long history of ginger being used in traditional Chinese medicine, where it has been valued for its potential therapeutic properties. Today, researchers continue to study ginger’s bioactive compounds, including those with antioxidant and anti-inflammatory properties.
It’s Basic
Another benefit of plain ginger tea is that it is naturally caffeine-free and, when brewed without added ingredients, generally contains very little sodium, potassium, phosphorus or protein. That can make it a simple beverage option for many people with kidney concerns, though individual nutrition needs vary considerably depending on kidney function and treatment. If you have kidney disease, check with your renal dietitian about how ginger tea fits into your personal eating and drinking plan.
Tips for Enjoying Ginger Tea
- Steep it with fresh additions, like lemon or peppermint. If you prefer a little mint in your tea, Hernandez recommends steeping tea with peppermint for a refreshing herbal infusion. You can also add a squeeze of lemon for a bright, citrusy flavor. If you’re watching your added sugar intake, skip the sweetener or use alternatives approved by your medical team.
- Serve it over ice with sparkling water. One of my favorite afternoon go-tos is placing a ginger tea bag in a glass of sparkling water. It adds a fun flavor boost when you need a pick-me-up without caffeine so you don’t have to worry about it interfering with sleep.
- Enjoy it as a latte with milk or a plant-based milk alternative. Adding milk to your tea is a great way to pack in additional nutrients. For those who have kidney conditions, talk to your health care provider to see if there is a milk alternative that would be appropriate for your needs. Some plant-based milks contain less potassium or phosphorus than others, which can be an important consideration for people who have been advised to limit these nutrients.
- Use a fun mug or glass. One simple way to elevate your afternoon cup of tea is to serve it in a favorite mug or glass. Crosmer suggests thinking beyond the traditional teacup. “Keep it fun by enjoying your drink in a [heat-safe] wine, cocktail or martini glass in the afternoon! It’s refreshing, hydrating and feels like I am drinking something more than water,” says Crosmer.
Our Expert Take
Experts agree that water remains the go-to beverage for hydration and kidney health, but other choices, including ginger tea, can offer a flavorful way to mix up your routine. The key is understanding your individual health needs and which beverages fit best with your condition and treatment plan. For most people, Gutierrez notes that plain ginger tea is generally well tolerated and can be an easy addition to an afternoon routine. While individualized guidance is important, the hydration it provides, ginger’s antioxidant compounds and the calming ritual of preparing and enjoying a warm beverage are all reasons it may be worth adding to your rotation. If you have kidney disease, talk with your dietitian or health care provider about how ginger tea can fit into your personalized nutrition plan.