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Green tea consumption has risen to popularity second to coffee or tea. Just like both beverages, green tea is consumed either hot or cold.
People consume green tea for its rich polyphenol and antioxidant content, and knowing the optimum brewing or drinking temperature is essential to reap its maximum benefits.
Traditionally, green tea is brewed using hot (not boiling) water, but recent evidence reveals that brewing and consuming green tea at cooler temperatures are better!
Benefits of Cold Green Tea
Studies have found using water lower than 90°C to be more effective in extracting the polyphenols from green tea. In fact, the lower the temperature, the better.
Colder temperatures were also effective in removing the bitterness that is sometimes present in green tea. (1)(2)
Green tea brewed and drank at cold temperatures has a higher bioactive concentration, especially of gallic acid and epigallocatechin. (1) The benefit of drinking tea with high amounts of these bioactive amounts includes: (3)
- Reduces inflammation
- Improves bone strength by preventing the reabsorption of bone cells
- Limiting the growth of bacteria in the mouth
In addition, drinking cold green tea is beneficial for reducing the risk of esophageal cancer, as studies have found drinking tea at temperatures higher than 60°C increased esophageal cancer risk by 90%. (4)
How to Brew Cold Green Tea
To effectively brew a cup of cold green tea, follow this process: (5)
- To a cup of room-temperature water, add a bag of green tea or 1 tablespoon of loose green tea leaves.
- Allow to steep for 30 minutes to 1 hour.
- Remove the tea bag and let it drip. Do not squeeze.
- Add honey if desired and consume.
Should You Stop Drinking Hot Green Tea?
From the evidence available, it is evident that drinking green tea at cooler temperatures is better, but you can still drink hot green occasionally. Ensure you brew the tea in simmering water, which is around 90°C or lesser to extract its bioactive compounds.
Drinking hot or warm green tea can have some health benefits. These include:
- Drinking warm green tea improves the outcomes of colds and clears nasal blockages during a bout of flu. Studies have found hot beverages to improve the outcomes of runny nose, coughing, sneezing, sore throat, chilliness, and fatigue. (6)
- Animal studies also found warm water to improve gut microorganism biodiversity. Drinking warm green tea likely has a similar health benefit. (7)
How to Brew Hot Green Tea
Prepare a cup of hot green tea by following this process:
- Heat water in a kettle, but do not let it come to a boil.
- Pour the warm water into a mug and add a green tea bag or 1 tablespoon of loose-leaf green tea.
- Let it steep for 3–5 minutes.
- Remove the teabag and let it drip. Do not squeeze.
- Consume by itself or after adding honey.
What Should I Drink for Weight Loss, Hot or Cold Green Tea?
The temperature of your drinking beverage does not increase the amount of calories that are burned. However, hot green tea can improve bowel movement and improve gut microorganism diversity, (7) which can be an important addition to a weight loss diet.
Practical Takeaways
- Green tea contains polyphenols and bioactive compounds that offer a variety of health benefits.
- Studies suggest steeping green tea in cold water to extract the maximum amount of antioxidants.
- Brewing green tea at cooler temperatures also removes the bitterness from green tea.
- Steep green tea at room temperature for 3–60 minutes for the best cup of green tea.
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