You’ve just finished a run. Whether it was a slow and steady morning jog or an intense interval session, the first thing you’re probably thinking about is recovery. You stretch, maybe shower, grab a drink, but what you reach for next could either support your progress or quietly sabotage it.
It’s easy to fall into a routine of reaching for a coffee or a sports drink. But what if one of the best ways to hydrate, unwind, and set your body up for recovery was something completely different; a hot cup of tea?
It might sound counterintuitive. Hot drinks? After a workout? But new conversations among fitness professionals and everyday runners are shedding light on the overlooked benefits of warm, herbal drinks when it comes to hydration and muscle recovery.
Have you ever considered swapping your post-run coffee or chilled drink for a warm, caffeine-free tea?
Caffeine has a well-earned place in most runners’ routines. It’s known to improve alertness, reaction time, and perceived exertion making it easier to power through the toughest miles. A pre-race espresso or an early morning brew can be just the boost you need.
But what happens when that caffeine sticks around longer than expected?
“Caffeine takes about 30 minutes (range is 15 to 45 minutes) to take effect and has a half-life of 5 to 6 hours, but it can remain in your system much longer.” — CDC: Caffeine & Long Work Hours Fact Sheet
Even an afternoon coffee can disrupt your sleep or delay your body’s ability to properly unwind. And that matters. Because post-run, your body is in recovery mode restoring glycogen, rebuilding muscle, and recalibrating your nervous system.
When caffeine continues to stimulate your system into the evening, it can raise your heart rate, interfere with sleep quality, and potentially delay the recovery your muscles are crying out for. And if you’re drinking caffeinated drinks all day long, it may also reduce how efficiently your body rehydrates.
That’s why it helps to think about hydration not as a single action after a run, but as something your body needs support with all day long. Most runners associate hydration with water, sports drinks, or electrolyte powders, usually consumed right before, during, or after exercise. While those have their place, effective hydration is a 24-hour process. It’s not just about how much fluid you take in, but how well your body retains and uses it.
This is where tea enters the picture.
“Black tea, in the amounts studied, offered similar hydrating properties to water.” — British Journal of Nutrition, study on tea and hydration
YES: your tea counts. And when it’s caffeine-free, it hydrates without triggering the stimulating effects that can interfere with digestion, sleep, and recovery. Hot tea encourages slower sipping, which helps absorption, and doesn’t rely on sugar or artificial flavouring to make it appealing.
It’s not just about what’s in your drink, it’s about the role that drink plays in how you transition from effort to recovery.
Caffeine-free teas aren’t a compromise—they’re a strategy. Warm, herbal blends are ideal for evenings, post-exercise, or days when you want to be kind to your nervous system. They support hydration without overstimulation and help signal to your body that it’s time to slow down, rest, and repair.
Take peach tea, for instance. When brewed warm, it delivers a naturally sweet, floral taste with a calming aroma. It’s the perfect antidote to the buzz of a hard run. Pair it with warming ginger or citrusy baobab and you get additional antioxidant support without stimulants.
Herbal infusions like rooibos, peppermint, or lemon balm bring additional benefits. Rooibos is packed with polyphenols, supports digestion, and has zero caffeine. Peppermint soothes the stomach and may even help ease muscle tension. Baobab, a trending ingredient in wellness teas, is rich in vitamin C which supports immune function and recovery.
These aren’t medicinal cures, but they’re part of a toolkit. A warmer, calmer ritual that’s easy to maintain, and deeply restorative in nature.
If you’re curious, explore our Peach Tea Collection, featuring blends designed to bring a sense of calm, hydration, and summer-inspired flavour into your day.
Recovery Is More Than Refuelling
We often think of recovery as a purely physical task: protein shakes, compression socks, foam rolling. But the body doesn’t exist in a vacuum. Your nervous system, sleep quality, and digestive health all play a role in how well you bounce back.
Caffeine might help you push harder, but it won’t help you repair faster; and used at the wrong time, it can interfere with what your body needs most: rest.
“Hydration is essential for cognitive health and wellbeing, especially in older adults who may not recognise early signs of dehydration.” — Age UK Norwich & University of East Anglia: Dehydration
The same principle applies to runners. If you’re not drinking enough, or relying solely on high-caffeine drinks to get through the day, your system may be overworked without you realising it.
Choosing a hot, caffeine-free tea as part of your evening routine, especially post-run, can support:
- Gentle hydration
- Better digestion
- Improved sleep quality
- Lower mental stimulation
- Consistent rest-and-repair cycles
This isn’t about overhauling your routine overnight. It’s about making smart swaps, rethinking the role of warm drinks not just as comfort, but as functional recovery tools.
So, next time you find yourself reaching for an afternoon pick-me-up or a post-run cup of something warm, just ask yourself: does it need to contain caffeine?
Try replacing it with a herbal infusion. Build a small evening routine around it. Use it as a cue to unwind, hydrate, and give your body the message that the work is done.
Because sometimes, the best way to get faster, stronger, and more focused starts with slowing down.
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