May 09 , 2025
Let’s play a quick guessing game. It is certainly not about sparkling water and kidney disease stuff. Think of a popular drink; something that seems healthy, maybe even fancy. It’s likely sitting in your fridge right now, or you’ve picked it up from your favorite coffee shop or health store without a second thought. You feel good drinking it. Maybe it even has a touch of glam to it. Got a drink in mind?
Here’s the kicker: it might quietly put stress on your kidneys.
Nope, I’m not talking about soda. Everyone already knows soda’s bad news. I’m talking about iced tea, yep, even the unsweetened, antioxidant-bragging, organic versions. Surprised? You’re not alone. Many arguments have been flying to and fro about iced tea, such as whether iced tea causes kidney stones. Let’s explore whether the claim that iced tea causes kidney stones holds up to science.
Let me start by saying I love iced tea. What beats a tall glass of iced tea on a summer day other than a glass of iced tea? Pure bliss. But here’s the deal: iced tea causes kidney stones, and it is scientifically proven, too. Iced tea contains a compound called oxalate. It's naturally found in many plant-based foods and drinks. When consumed in moderation, oxalate isn’t usually a problem for most people. But when you regularly take in high levels of it, your kidneys might pay the price. So, all the iced tea kidney stones myths you’ve been hearing online and offline may have some scientific basis to them, unfortunately.
Oxalates bind with calcium in your body. This can lead to the formation of calcium oxalate crystals, which are the most common type of kidney stones. And if you’ve ever had a kidney stone, you know they’re no joke. People say it’s like trying to pass a tiny piece of glass through your urinary tract.
Now, imagine sipping iced tea day after day, thinking you’re making a healthy choice, only to find out later that it may be a contributing factor to a kidney stone. That’s what happened to one man in Arkansas who reportedly drank 16 glasses of iced tea a day. Eventually, his kidneys couldn’t take it anymore, and he ended up in serious trouble. Iced tea and kidney stones do not go along well; however, it applies to those who just gulp down tons of iced tea for prolonged periods. If you sip small amounts, then you need not lose your sleep over this.
Since we have talked in some detail about kidney stones and iced tea connection, let’s turn our attention and make the perspective a little wider and see whether all kinds of tea can be painted with the same brush or not, and the answer is, not at all! But like anything else in life, it’s about balance and context.
Black tea, which is the base for most iced tea, has a relatively high oxalate content. Green tea and herbal teas usually contain much less. So, if you’re sipping on black tea all day, you could be unknowingly piling on the oxalates.
Here’s a quick breakdown of oxalate levels in common teas (approximate values per 8-oz cup):
People with healthy kidneys can usually filter out excess oxalates just fine. But if you’re prone to kidney stones, have a history of kidney issues, or have been told to follow a low-oxalate diet, it’s worth paying attention.
One reason iced tea feels like a “smart choice” is that it hydrates, right? Well, sort of. But hydration is most effective when it comes from water or low-oxalate fluids. If you’re chugging iced tea all day instead of water, your kidneys might be starving for something like water.
Also, let’s not forget: some iced teas, especially the bottled stuff, are packed with caffeine and sugar, which add their challenges to kidney function over time. Too much caffeine can mildly dehydrate you, and sugar is linked to higher risks of metabolic disorders and kidney decline.
Glad you asked! If you are an iced tea lover, you can dip in once in a while, but having more varieties at hand is always a wise option. Let’s talk kidney-friendly alternatives that are still delicious and refreshing:
Wait, what! Just water, it is boring and tastes bland. I know, I know, we all have this grudge. But, before you roll your eyes, I will show you ways through which you can jazz up your plain, boring water:
Hydration is the single most powerful thing you can do for your kidneys every day.
Chamomile, rooibos, ginger, peppermint, etc., many herbal teas are naturally low in oxalates and caffeine-free. Just double-check the ingredients if you’re being cautious.
It’s naturally hydrating, contains electrolytes, and has a low oxalate content. Just choose the unsweetened kind.
This one's a classic for urinary health. Just dilute it with water (half and half) to keep the sugar in check.
I get it. Life’s too short to cut out everything you love. How the hell will you enjoy those little tidbits? Here’s a compromise: moderation and variety.
If you’re not prone to kidney stones and your doctor hasn’t told you to watch your oxalate intake, enjoying iced tea a few times a week probably isn’t a big deal. But if you’re drinking it daily, multiple times a day, you might want to rotate in some lower-oxalate options or switch to green or herbal teas more often.
Also, drink more water throughout the day. It helps dilute your urine, which means any oxalates in your system are less likely to form crystals.
And if you’re really into nerding out on health (welcome to my club), ask your doc about doing a 24-hour urine test to check oxalate levels. It’s a proactive move, especially if kidney issues run in your family.
In a world full of confusing health advice, it’s easy to miss the hidden risks in everyday habits. Iced tea isn’t evil, and you don’t need to panic if you had a glass with lunch. But the iced tea kidney stones myth does have some scientific backing to it. Knowing how it interacts with your kidneys and how your body responds is key.
At the end of the day, your kidneys are silent workers. They don’t complain until something’s wrong. So, let’s give them a little love and pay attention to what we pour into our cups. Your kidneys will thank you, even if your iced tea habit doesn’t.
Karma Ayurveda, established in 1937, is an Ayurvedic hospital with a rich legacy of over eight decades. Led by Dr Puneet Dhawan, the fifth generation... Read More