The great tea debate: Is hot or iced tea better for your health and taste buds?
When it comes to tea, everyone's got a preference. Some are loyal to the classic warmth of a hot mug, while others vouch iced tea just hits different.
But is one better than the other—not just for vibes, but for your health, too?
Let's pour the facts, swirl in some opinions, and steep ourselves in the truth.
Hot tea: The original soul soother
Sometimes, there's really nothing a cup of hot tea, especially when you're all wrapped up in a blanket. Dubai-based Shama Chatterjee, a clinical dietician helps us with breaking down the soothing benefits of hot tea.
Pros:
Boosts digestion, especially after meals
Warms the body and helps relax muscles
More aromatic—ideal for calming moments
What science says:
A 2018 study in The European Journal of Nutrition found that hot beverages, such as green or black tea, can improve blood circulation and may even enhance antioxidant absorption compared to colder drinks. Moreover, hot tea is often linked with relaxation and better nighttime routines, helping people wind down and sleep better, explains Chatterjee.
Best hot:
Green tea: More catechins (EGCG) are released when steeped hot. Notably, epigallocatechin gallate (EGCG), a prominent catechin in green tea, has been extensively studied for its positive effects on cardiovascular health.
Chamomile: Best served warm for maximum calming effects
Iced tea: Refreshment with a side of antioxidants
On a hot summer's day, you just need to unwind with an iced tea.
Whew. Chatterjee says that this too, has its boons.
Pros:
Hydrating, especially in hot climates
More palatable for some who find hot tea too intense
Versatile with fruit, herbs, and even bubbles
What science says:
A study published in the Journal of Food Science notes that while some antioxidants may slightly decrease when tea is chilled, cold-brewed tea can still retain plenty of health-boosting polyphenols—especially if steeped for 6-8 hours. 'Iced tea is also often consumed in larger volumes, which can contribute to better hydration throughout the day,' explains Chatterjee.
Hibiscus: It helps reduce blood pressure
Black tea with lemon: Good for digestion and a Vitamin C boost
White tea: Delicate and refreshing, cold or hot
Does temperature really matter?
Here's the tea: Both hot and iced teas bring their own unique perks to the table, but if we're being honest, the real magic often lies in how you brew your tea—not just whether it's served hot or cold.
In fact, brewing time and water quality can have a bigger impact on the health benefits of your tea than the serving temperature itself.
Brewing breakdown:
Hot tea is brewed with boiling or near-boiling water, which quickly extracts key compounds like:
As heat accelerates the extraction process, hot tea tends to have stronger flavour and more concentrated nutrients, ideal if you're sipping for wellness.
Cold-brewed tea, on the other hand, is made by steeping tea leaves in cold water for several hours (usually 6–12). This slower, gentler method means:
Less caffeine (generally easier on the stomach and nervous system)
Lower acidity, which some people find easier to digest
Preserved flavonoids, especially in delicate teas like white or oolong
Cold brew doesn't just taste smoother—it can also be more refreshing and hydrating, especially for those who find hot tea a bit intense.
The verdict: Sip what suits you.
If you're drinking tea for:
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