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Iced tea can be a refreshing, healthful companion during hot summer days. However, like anything nutritional, moderation, quality, and preparation matter.
- Written by: Sushmita Sharma
- Updated at: Jun 10, 2025 11:04 IST
Have you ever sipped a chilled glass of iced tea on a summer day and asked yourself if it is healthy? With National Iced Tea Day falling on June 10, the timing couldn’t be better to unpack that very thought. Iced tea has long been seen as a lighter, less sugary alternative to sweet sodas or heavy milkshakes, but is it the guilt-free pleasure we believe it to be? This year, let’s look at both the benefits and the not-so-talked-about risks of this popular summer drink.
Health Benefits Of Iced Tea
Most iced teas, especially the popular black, green, oolong, and white varieties are derived from the Camellia sinensis plant. They are rich in polyphenols and antioxidants and may include 800–1,000% more antioxidants than many vegetables and fruits. These substances are associated with various wellness benefits:
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- Heart health: Long-term tea consumption has been linked with lower blood pressure, improved cholesterol levels, and slower development of arterial plaque.
- Cognitive kick: L-theanine and caffeine, found naturally in tea, promote alertness, enhanced concentration, stress reduction, and possibly even dementia risk reduction.
- Immune system support and detox: Antioxidants support immunity and repel cell damage. Interestingly, a new 2025 study found that steeping with tea leaves removes heavy metals, such as lead and cadmium from polluted water.
- Skin and ageing: Green tea polyphenols hold the potential to shield skin from UV damage and enhance elasticity.
- Gut, bones and blood sugar: Tea can promote gut microbiome health, deliver manganese for bone strength, and aid in blood sugar regulation, especially beneficial for those fighting diabetes.
Also Read:5 Detoxifying Healthy Iced Tea Recipes for Summer
Side Effects Of Consuming Iced Tea
1. Oxalates and kidneys
Tea contains oxalates, compounds that, in extreme amounts, can contribute to kidney stones or worse. For most people, moderate consumption (2–4 cups/day) poses minimal risk. However, overconsumption can cause health issues. According to a study published in the University of Utah Health, in May 2014, a 56-year-old man at Central Arkansas Veterans Healthcare System reported weakness and body aches. Doctors found his kidneys were failing, leading to dialysis. They discovered he consumed about a gallon of iced tea daily, equivalent to 16 eight-ounce glasses.
2. Caffeine sensitivity and diuresis
Although it has less caffeine than coffee, tea retains 30–90 mg per cup. Excess consumption can lead to jitteriness, interfere with sleep, or increase urine output. However, moderate consumption helps to hydrate rather than dehydrate.
3. Fluoride and metal contaminants
Tea leaves have a capacity for fluoride accumulation, particularly older leaves. High consumption of lower-grade 'brick teas' can drive intakes above safety levels. In between, pesticide residues and poor tea bag quality from time to time bring safety warnings. Opting for good sources will help reduce these risks.
Also Read:Hot Tea Vs Iced Tea: Know Which One Is Healthier And Why?
4. Sugar overload
Southern-style sweet tea often hides dozens of teaspoons of sugar per glass, contributing to obesity, diabetes risk, and tooth decay. Bottled sweet teas are no exception. Unsweetened iced tea sidesteps all those problems.
5. Food safety: sun tea caution
Brewing tea in the sun, 'sun tea', can create lukewarm conditions that encourage bacterial growth. To stay safe, cold-steep in the fridge instead or prepare tea hot then chill it.
How To Consume Iced Tea Mindfully
To enjoy iced tea healthfully, consider these tips:
- Drink it unsweetened or lightly sweetened with honey or natural sugar.
- Aim for 2–4 cups per day. That's plenty of antioxidants and polyphenols without too much caffeine or oxalates.
- Drink good quality tea, whether loose-leaf or good certified bags to prevent pesticides, metals, or plastic micro-leachings.
- Brew hot, chill, and reuse tea leaves to get the most antioxidants and avoid contamination.
- If you have a kidney problem or a history of stones, balance tea with lots of water and talk to your doctor about your habits.
Bottomline
Iced tea can be a refreshing, healthful companion during hot summer days, especially when celebrated on National Iced Tea Day, June 10. Rich in antioxidants, inviting for hydration, and potentially supportive of heart, brain, skin, and gut health, it’s a worthy alternative to sugary sodas or caffeinated alcohols.
Yet, like anything nutritional, moderation, quality, and preparation matter. Stick with unsweetened or naturally sweetened brews, watch your daily intake, and stay informed about your tea choices.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]
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