These days, sports drinks are “in,” even for those who don’t necessarily spend lots of time working up a sweat. Experts, however, have debated the necessity of including these drinks in one’s diet, especially for those who don’t exercise regularly.

The Rise of Sports Drinks

Sports drinks aren’t new, but the number of different ones marketed to the general public has increased greatly in the last decade. Just about everyone, however, is familiar with the first sports drink that arrived on the scene – that yellowish-green juice-type drink known as Gatorade®.

Gatorade was developed in the mid-1960s at the request of a University of Florida football coach who was looking for something to help his players make it through a long, hot game without “wilting.” He enlisted the help of four university physicians, who determined that the fluids and electrolytes the players lost through sweat were not being replaced, and the large amounts of carbohydrates the players’ bodies used for energy were not being replenished. Simple water was not solving the problem, so the researchers concocted a drink that would specifically address these issues.

Sports Drinks vs. Water

When the average person is thirsty, they reach for a glass of water. This happens for a number of reasons. Water is a great thirst quencher, it’s inexpensive, and easy to come by. Our doctors have told us for decades that we should drink 6-8 glasses per day to enhance good health. However, researchers determine that for every 15-20 minutes one engages in exercise, they should drink about 4-6 ounces of water. For the typical person who exercises between 30 and 60 minutes two or three times per week, this is easy to achieve. But for professional athletes who exercise hard and long, this might not be the answer. Furthermore, fitness experts argue that because water is bland, most people don’t drink as much as they should during strenuous exercise.

Sports drinks, on the other hand, tend to hydrate better simply because the good taste causes individuals to drink more. Today’s popular sports drinks, such as Powerade®, All Sport®, Power Surge®, and others, come in a plethora of colors and flavors, making them more attractive than plain old water. Sports drinks are also “in fashion,” so teens and others who are merely interested in drinking something trendy will reach for these drinks rather than something that would better meet their needs. Health clubs and other fitness facilities also tend to push these drinks to their customers, touting their energy-boosting, electrolyte-replacing qualities.

Who Needs Sports Drinks?

Controversy has arisen, however, as to just when a sports drink is necessary and who should be drinking them. Indeed, if you’re a professional football player who gives 400% for 3 hours on the football field, a drink like Gatorade is exactly what you need to keep the chemicals in your body balanced. If you’re a marathon runner, these same drinks will help you make it through 26.2 miles.

But what if you’re just a casual exerciser? What can sports drinks do for you? While many experts believe that you’ll nevertheless benefit from such beverages, others believe that choosing them over water has its definite drawbacks.

Most sports drinks contain only a minute amount of the essential nutrients a body needs each day, so unless you need the beverage to boost carbs or replace electrolytes, chances are that sports drinks really provide no distinct advantages for the average person. As a matter of fact, some argue that those who consume these drinks actually ingest lots of unnecessary calories and plenty of excess sugar. Nutritionists suggest that if you enjoy drinking sports drinks, you should eliminate the extra calories from some other portion of your diet.

To Drink or Not to Drink

For the average person, the decision as to whether to continue enjoying sports drinks comes down to personal preference. If you enjoy the taste, drinking these is no different than drinking a soda. If you’re not a professional athlete, just be sure to use them in moderation.

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The USDA Guidelines for Organic Milk

The USDA (United States Department of Agriculture) has established guidelines for organic milk production based on four basic principles. First, organic milk must come from cows not treated with rBGH (bovine growth hormone), commonly used in conventional dairy farming to boost milk production. Additionally, cows must be kept free from antibiotic use. If a member of an organic herd requires antibiotics due to illness, that cow can be treated but must be kept separate from the organic herd for a full year. Third, the cows’ feed must be grown without pesticides—most cows eat either grasses or grains, both of which must be produced through organic farming. The use of organic feed may also help support organic farming practices by increasing demand for such products. Finally, cows must have the opportunity to graze freely in pastures during the growing season. Currently, the exact amount of required grazing time is unspecified, which has led to controversy within the organic dairy community. Some larger producers provide only limited grazing time for their cows, keeping them in feedlots for most of the year.

Though the health benefits of organic milk are hotly debated, research from the Danish Institute of Agricultural Research found that organic milk contains higher levels of vitamin E, omega-3 fatty acids, and antioxidants compared to conventional milk. Studies indicated that milk from organic cows had vitamin E levels 50% higher, and 2 to 3 times more beta-carotene and antioxidants, such as lutein and zeaxanthin, which are believed to help ward off infections and diseases. This study concluded that the increased nutritional benefits were largely due to organic cows being allowed to graze freely on grass rather than being confined to holding pens or feedlots.

While many consumers choose organic milk to avoid antibiotics and growth hormones, fears are often based on speculation rather than facts. rBGH is a protein hormone that would be digested in a human’s gut, if present in milk. This hormone increases levels of a specific growth factor (IGF-1) in cows; however, IGF-1 levels are only slightly higher in milk from rBGH-treated cows compared to non-rBGH cows. Although high IGF-1 levels in humans are associated with an increased risk of cancer, humans produce more IGF-1 through saliva and digestive secretions each day than could be ingested from 95 quarts of conventional milk. Elevated IGF levels are more closely linked to obesity and diets high in saturated fats. Moreover, conventional milk is routinely tested for antibiotics before it reaches the marketplace; any milk showing antibiotic residues is not sold. The real difference in organic milk comes from the cows’ ability to graze freely on organic grasses.

Unfortunately, purchasing organic milk does not guarantee that it comes from cows that graze on open pastures. Roughly 30% of organic milk sold originates from confinement dairies, where cows receive very little pasture time. Many organic farmers and milk drinkers are advocating for stricter USDA guidelines regarding the amount of pasture time that must be allotted to organic cows, so that all organic milk is produced under consistent conditions. Some smaller local dairy farms that are not certified organic may allow their cows to graze on pasture, so purchasing milk from a local farmer might be a good option to ensure your family benefits from the higher nutrient content of grass-fed cows.

Now accounting for 3% of the entire milk market in the United States, organic milk has an annual growth rate of 23%, even as total milk consumption declines by 8% each year. It is available in many large grocery chains, including Walmart. However, not all organic milk is created equal; some farms use less-than-ideal methods to produce their organic milk, narrowly meeting vague USDA regulations. If you’re genuinely interested in buying the healthiest milk available, check if any local dairy farmers sell their milk nearby, and inquire about their farming practices—you can support local growers while possibly obtaining healthier milk at a lower cost. If that’s not an option, research the organic milk brands available in your supermarket. Find out which one employs the best production practices and choose that brand; until the USDA establishes stricter guidelines for organic milk producers, consumers must do their research and choose wisely when purchasing organic milk.

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The leading producers of apple juice are the United States and China, where, unlike apple cider, apple juice is produced in commercial factories with large, heavy equipment. Apple cider, on the other hand, is typically produced by small farms or mom-and-pop businesses. In the United States, apples are hand-picked in the fall, and only mature apples are sent for processing, as apples harvested too early can taste sour or starchy. Most apples used in commercially produced apple juice are unfit for sale in supermarkets due to blemishes. However, any moldy or decayed apples are discarded by inspectors as they enter the production facility. The good apples are soaked for thirty to forty minutes, scrubbed, rinsed, and then sent to the pressing machine. This large machine crushes and squeezes the apples to extract as much juice as possible. The juice is then filtered and pasteurized. An inspector examines the juice, and once it passes the examination, it is poured into cartons and bottles, ready to be sent to stores. Apple juice concentrate can also be made by evaporating the freshly squeezed juice. The resulting evaporated concentrate is less costly to ship, smaller in volume, and has a longer shelf life.

Types of Apple Juice Concentrate

Two different types of apple juice concentrate are made: cloudy and clear. To make clear apple juice concentrate, pectin and starch are removed, which is preferred by retailers because of its longer shelf life. Many manufacturers opt to produce the clear variety, believing consumers favor its more attractive appearance. However, recent research has found that cloudy juice, which contains pulp particles, is healthier due to its higher antioxidant content. In a study of four different apple juices, the cloudy juice was much more effective at attacking and binding free radicals (free radicals damage the body and cause disease). Cloudy juice held approximately four times the amount of polyphenols (antioxidant plant compounds) than the clear juice, which loses these antioxidants during its clarification and filtration process.

Though cloudy apple juice outperforms clear juice in antioxidant levels, both types contain phytonutrients and flavonoids that improve overall health and can reduce the risk of certain diseases. Phytonutrients and flavonoids, which are found in fruits and vegetables, continue to show positive effects on the human body through ongoing research. Studies on asthma have shown that individuals with asthma who drink apple juice have a lower risk of respiratory diseases and better lung function compared to those who do not consume apples or apple juice. Another study found a decreased incidence of lung cancer in individuals who consumed apple products. Additionally, the phytonutrients in apple juice help prevent the oxidation of bad cholesterol, which leads to plaque buildup in arteries and inhibits cardiovascular function, ultimately leading to heart disease. In fact, drinking apple juice with a hamburger can help protect your body from the harmful fats in the burger!

Apple juice also provides sugars and fluids to the body, and its sweet taste makes it appealing to children. A serving of 100% apple juice (4-6 ounces) is considered a fruit exchange according to USDA guidelines, contributing to daily fruit intake. Apple juice is also very unlikely to cause allergic reactions and is easily digested, which is likely why pediatricians recommend it as a first juice for infants.

Versatile and commonly used as a base for other fruit drinks, apple juice can be served in a variety of ways. It can be heated and spiced, mixed with other fruit juices and served chilled as punch, or even frozen into fruit pops. Apple juice is low in calories and sodium, and contains no fat.

Instead of drinking soda with your meal (or allowing your child to drink soda with their meal), choose apple juice. It’s an appropriate beverage for both children and adults, providing essential antioxidants and nutrients with a universally appealing sweet flavor. For the greatest health benefits, opt for a 100% apple juice product and choose the cloudy variety. Though often overlooked, the health benefits of apples and apple products are significant and provide a wonderful source of nutrition for the whole family.

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But what attracts people to drink this juice every single day? For many, it’s simply the excellent taste that gets the morning off to a good start. Others enjoy both the great taste and the nutritional benefits that come with drinking orange juice.

Regardless of why you drink it, you probably have a favorite type of OJ. For some, it’s nothing but fresh-squeezed. Others prefer the ready-to-drink version of orange juice, while some choose the frozen concentrate variety. Have you ever wondered about the differences between the various types of orange juice available at your grocery store?

Orange Juice Varieties

Basically, there are three types of orange juice available in supermarkets across the U.S. and Canada. (Fresh-squeezed juice is not typically found in stores because it’s nearly impossible to preserve and market it to the masses.)

• Frozen concentrate: The name says it all. Frozen concentrate orange juice is found in the freezer section of the grocery store. The orange “liquid” inside is concentrated, and to drink it, you must add cold water and stir until the concentrate is fully dissolved.
• Reconstituted liquid: This is orange juice that was once concentrated but has been diluted prior to sale. It is the second most popular version of the three and is a ready-to-drink (RTD) juice that requires no preparation.
• Not from Concentrate (NFC): Also known as “single strength” juice, this variety was never concentrated. It’s also a ready-to-drink juice and is the most popular variety of OJ in today’s supermarkets.

The History of Orange Juice

Oranges have been grown in Southeast Asia and China for approximately 4,000 years. Historians believe that oranges spread to Africa and the Middle East over the next few centuries and eventually reached Europe during the Arab occupation of Spain (approximately 700 to 1400 AD). Explorers brought them to the New World in the 15th and 16th centuries, and by the 1800s, Florida had developed a thriving orange industry.

By the 1890s, oranges and orange juice gained popularity after it was discovered that the fruit was rich in Vitamin C. Doctors knew that Vitamin C could help prevent a dangerous disease of the time – scurvy.

The commercial orange juice industry emerged in the 1920s, and OJ consumption began to increase dramatically, especially after pasteurization techniques and new canning processes improved in the 1930s. Orange juice tasted better and was safer to drink.

Frozen concentrate was invented near the end of World War II, and for four decades, it was the best-selling orange juice on the market. Its popularity helped fuel the growth of the Florida orange industry.

It wasn’t until the mid-1980s that ready-to-drink (RTD) juices outsold the frozen variety. Today, more than 75% of North American consumers drink RTD juices, while about 25% remain loyal to frozen concentrate.

Health Benefits of Orange Juice

The best reason to drink orange juice is, of course, the Vitamin C found in this refreshing beverage. Vitamin C offers a wide range of health benefits. It’s one of nature’s most powerful antioxidants, fighting free radicals that can contribute to cancer and heart disease. Studies have also shown that drinking a glass of orange juice each day reduces the risk of ischemic stroke by 25%.

Additionally, Vitamin C helps the body fight infections like colds and the flu, and it’s essential for tissue repair, wound healing, and bone regeneration. For expectant mothers, Vitamin C helps the body absorb iron and aids in the development of the baby’s bones and teeth.

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Chocolate milk is made by combining regular milk with cocoa flavoring, either in powder or liquid form. Most often consumed by children and young adults, chocolate milk is now considered to have the perfect combination of nutrients, even for serious athletes. Aside from its nutritional benefits, chocolate milk is a favorite among chocolate lovers. It can be bought pre-mixed in individual sizes or gallons, made at home with syrup or cocoa powder, or even heated for a warm treat.

Chocolate milk is a beverage made with two beloved ingredients: milk and chocolate. This combination is also popular in solid form as milk chocolate. What people love about chocolate milk (and milk chocolate) is the smooth texture and sweet, creamy flavor that the milk enhances. Pre-mixed chocolate milk can be purchased at grocery stores, but some prefer to buy milk and chocolate separately to control the fat content and flavor. The chocolate flavoring can come in various forms: cocoa powder and sugar, chocolate syrup, melted chocolate, or chocolate milk mix. While any of these options works, chocolate syrup is especially easy to use, mixes well, and provides the best flavor for chocolate milk (it can also be added to top ice cream—an added bonus).

The Benefits of Chocolate Milk for Athletes

Chocolate milk contains oxalic acid, which initially led researchers to believe that the calcium in chocolate milk wouldn’t be readily absorbed by the body. However, it turns out that the oxalic acid is present in such small amounts that its effects are negligible. Enough calcium remains free for the body to absorb. The focus has shifted to the replenishing effects of chocolate milk for athletes. A study done in 2006 examined nine male cyclists who rode a certain distance, stopped to break, and then rode again until completely exhausted. During the break, some were given Gatorade, some Endurox (a sports drink containing electrolytes, carbohydrates, and protein), and some were given low-fat chocolate milk. The cyclists who drank the chocolate milk biked 50% farther than those who drank Endurox, and the same distance as those who consumed Gatorade. Although Endurox has the same carbohydrate-to-protein ratio as chocolate milk (and costs at least twice as much!), it did not provide the same nourishment, possibly due to a different sugar composition.

The fast nutrient replacement from chocolate milk can make a significant difference in the performance of someone who works out every day. It is also an easy drink to give children involved in athletic activities. Many children (and teenagers, too) do not get enough vitamin D, calcium, and potassium in their diets, and chocolate milk helps provide those essential nutrients. Chocolate milk is very affordable and can be purchased or subsidized through school lunch programs.

Chocolate milk should be stored in the refrigerator like regular milk, but it is sometimes heated to make a hot chocolate drink. Usually heated in a microwave, hot chocolate is enjoyed during the winter months and is often topped with whipped cream. In Israel, chocolate milk, though not heated, is enjoyed from a smaller plastic bag. This convenient and portable drink is much like a juice box, except it has no straw. The consumer bites into the corner of the bag and drinks the milk directly through that tear. Hot or cold, bag or plastic jug, chocolate milk is enjoyed in many forms.

Many companies offer chocolate milk, including Nesquik, Yoo-hoo, Carnation, and Hershey. Each manufacturer offers a different chocolate flavor, and many are experimenting with new flavors, such as strawberry and banana. While other milk flavorings enter the market, chocolate milk remains the most popular. For a delicious chocolate milk treat, place ice cream, milk, and chocolate syrup in a blender. Blend until everything is mixed and frothy, then pour into cups and enjoy!

Chocolate milk is a wonderfully nutritious drink for children and adults and provides strength and nourishment, even for the most serious athlete. If chocolate milk is the only form of milk your child will drink, that’s okay! Low-fat chocolate milk is available and provides calcium and carbohydrates with slightly less sugar and fat than chocolate made with whole milk. Whether made with cocoa powder, syrup, or bought pre-mixed, chocolate milk is a widely available, affordable, and tasty beverage.

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The soybean is native to China, where soya milk originated around 164 B.C. Liu An of the Han dynasty is credited with its discovery, as well as the development of tofu (Doufu). Soybeans were later introduced to Japan, where they became a staple food. Both China and Japan developed their own methods of making soya milk, and these methods are still used today.

How Soya Milk is Made

Soya milk processing begins by soaking either whole dry soybeans or soy flour in water. The beans are soaked for a minimum of three hours (sometimes overnight), after which they go through a wet grinding process where the ratio of beans to water is carefully measured and adjusted. The desired ratio is typically 10:1 (water to beans). The mixture is then heated to boiling to sterilize it, improve flavor, and enhance its nutritional value. The soybean-water mixture is boiled for 20 minutes and then filtered to remove any insoluble matter. This step is where the Chinese and Japanese methods differ. The Japanese boil the mixture first and then perform a hot filtration before the mixture cools, while the Chinese use cold filtration before boiling. The Japanese method yields a greater amount of soya milk, but a defoamer must be added for safety during boiling. The Chinese method requires no defoamer because the filtered mixture does not foam when boiled. Once processed, the result is a white to off-white liquid that closely resembles cow’s milk. While original, unflavored soy milk is available, many manufacturers add sweeteners to improve the flavor. Chocolate and vanilla soy milk are also quite popular.

Though soya milk comes from a plant and not an animal, it is nutritionally similar to cow’s milk (some naturally occurring vitamins in cow’s milk are added to soya). Both drinks contain similar amounts of protein (about 3.5% of the daily recommended intake), as well as vitamins E and B12. Though soya milk lacks calcium naturally, some manufacturers enrich it with calcium carbonate, which can be absorbed by the gut. Soya milk does not contain hormones (like rBGH), antibiotics, or cholesterol, making it safe for people with lactose intolerance. Additionally, soya milk contains isoflavones, powerful antioxidants, and other beneficial organic compounds.

However, many consumers buy soya milk for its advertised health benefits. Like the dairy industry, the soy industry also faces criticism for potentially harmful components in soya milk. Phytic acid, found in many plant tissues, is used to store phosphorus and is present in high levels in soya milk. This acid binds with minerals like zinc and iron, which may contribute to mineral deficiencies in children or adults with low mineral intake, which could be particularly concerning in poor or developing countries. Some soybeans used to make soya milk are genetically modified, and the milk may contain phytoestrogens that can affect thyroid function and metabolism. In rare cases, soya milk may contain trace amounts of aluminum. It’s clear that neither cow’s milk nor soya milk receives 100% approval from all parties.

One of the most appealing aspects of soya milk is its versatility. The lactose intolerant can use it as a substitute for cow’s milk in many recipes, and it is commonly used in a variety of vegetarian products. For example, tofu is made by letting soya milk curdle, then draining the mixture. You can even make soya milk at home with a blender and other kitchen tools.

Though soya milk may cost an extra 25 cents in your latte, many consumers opt for this alternative milk for health reasons or simply to try something new. Either way, soya milk is consumed worldwide, and soybeans are being grown in more regions to meet global demand for soy products. So far, research indicates that the potential negative health effects of soya milk are outweighed by its benefits, including antioxidants and improved cardiovascular health. So go ahead—enjoy your soya!

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America loves its soft drinks. Studies show that, while Boomers and older adults typically drink coffee in the morning, many of today’s 18 to 25-year-olds opt for soda instead. While some prefer diet sodas, most go for the fully sugared variety. Over the past 15 years, the trend of drinking soda at breakfast has nearly doubled, while coffee consumption has dropped by a quarter. It seems Mom’s no-pop-for-breakfast rule has backfired. And it only gets worse as the day progresses—surveys show that Americans now drink twice as much soda throughout the day as they did in the 70s. In 1997, American consumers spent a staggering $54 billion on soda. On average, Americans consume about 54 gallons of the stuff every year.

This isn’t good news for America’s health. Soft drinks contain about 150 calories in an average can, and that’s much less than what you’ll find in a bottle or in a ‘Big Gulp’ at the movie theater. They also contain other ingredients that can wreck a person’s health, especially when consumed regularly. If you drink even one soda a day, you could be at risk for the following diseases and health problems:

Weight Gain
Many soda drinkers doubt that their Mountain Dew habit is the cause of their weight troubles, but it’s backed by facts. Twelve ounces of soda—that’s the amount in a single can—provides 150 calories. If you drink one can a day, you could be taking in 4,500 extra calories in a month. For many people living an average lifestyle, this could translate into a weight gain of approximately one pound per month. It’s easy to see how your soda consumption can undermine a good workout and healthy eating routine.

There has always been anecdotal evidence linking frequent soda consumption to expanding waistlines, but in 2001, the Harvard School of Public Health presented a study with hard evidence that regular soda drinking was one of the nation’s top causes of obesity. The study followed 548 teenagers for 19 months and found that those who regularly drank soda were much more likely to be obese than those who didn’t. In fact, according to the study, your chances of becoming obese increase by 60% with each can of soda you drink per day.

Diabetes
Type-2 diabetes often goes hand-in-hand with weight gain, and the more soda you drink, the harder it becomes for your body to produce insulin. Soda contains high-fructose corn syrup and lots of sugar, which enters your bloodstream quickly when you drink a soda. When it does, your pancreas has to secrete large amounts of insulin to break it down. Evidence suggests that regular soda consumption over time places a heavy demand on the pancreas, ultimately reducing its ability to keep up with the body’s normal insulin requirements. Essentially, you wear out your pancreas.

Cavities
Your mother probably always told you that soda would rot your teeth—and she was right. Many health professionals compare drinking soda to bathing your teeth in corrosive acid. It dissolves enamel and has an acidity level of around 7, which is seven times more acidic than battery acid. The worst part is that as you drink soda, the acidity of the liquid actually acidifies your saliva. After gulping one can, your saliva’s acidity returns to normal after about 20 minutes. But if you drink soda often throughout the day, your saliva never gets the chance to return to normal, leaving your teeth exposed to corrosive saliva all day—even when you’re not drinking soda. Studies show that regular soda drinkers have 62% more tooth problems, including decay, fillings, and cavities, than occasional drinkers.

Osteoporosis
This is a recent finding: scientists have linked lower bone density to regular soda-drinking habits. It’s unclear whether the cause is that more kids are drinking soda instead of milk lately, or whether the acidic properties of soda leach calcium from bones. However, two things are pretty clear: darker sodas like Coke and Dr. Pepper are worse than fruit-flavored soft drinks like Sprite, and teenage girls who drink soda regularly are five times as likely to experience bone breaks or fractures than girls who don’t.

Many people concerned about the health effects of soda turn to diet sodas. Although diet sodas have significantly less sugar, they still corrode your teeth and can cause bone-density issues. If you’re worried about your soda-drinking habits and want to know which drinks are safe, the data is clear: stay away from diet sodas and any fruit-juice drink that’s less than 10% fruit. Sports drinks like Gatorade and Powerade aren’t much better for you than soft drinks, despite their advertising. The best way to quench your thirst is by drinking low-fat milk or water.

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While Northerners tend to consider iced tea a summertime beverage, those who live in the American South drink it all year long, regardless of the temperature outside. They’re especially passionate about their iced tea and strive to make the best every time. If you want to recreate great iced tea, it’s not a difficult task. Just follow a few simple rules, and you can be sure your tea will be perfect every time.

The Process of Making Iced Tea

It’s best not to make just one glass of iced tea at a time but rather a whole pitcher that family and friends can share, or that you can enjoy all day long. To make about 48 ounces of sweet-tasting iced tea, carefully follow this recipe:

• Choose your favorite tea: Iced tea doesn’t have to be the traditional orange pekoe, though most southern cooks believe these tea bags make the best tea. Berry flavors also make for light, refreshing iced teas – perfect for hot summer days.
• Boil the water: Bring one quart (4 cups) of cold water to a boil in a teapot on your stove. (Don’t microwave the water!)
• Steep the tea: Once the water has come to a boil, pour it over the tea bags. Most tea experts recommend 5 to 6 small tea bags for this quantity of iced tea. Tie the bags together so they’re easy to remove later. If you’re using “family-sized” tea bags (7 oz. vs. 2 oz.), use 2 large bags, but you may not want to let it steep as long. Glass pitchers work best – avoid metal or plastic pitchers, as they can sometimes affect the taste or retain smells from previous beverages.
• Steep for the right time: Set the tea aside and let it steep. One hour is usually sufficient, but if you can’t remove the tea bags after one hour, don’t worry. The tea will still be fine. Some people even let it steep overnight, claiming that this method creates better tea. Others leave it outside to make “sun tea.” If doing so, be sure to use a sealed container to keep bugs away.
• Add sugar: Once you’ve removed the tea bags, it’s time to add sugar. “Real” iced tea and “real” iced tea drinkers don’t worry about calories! However, if sugar is a concern for you, feel free to skip this step. If adding sugar, start with about 2/3 cup. After a few tries, you’ll know whether this is the right amount of sweetness for your tea. Don’t forget to stir until the sugar dissolves completely.
• Cool the tea: After the sugar dissolves, add 2 more cups of cold water. Stir again and place the tea in the refrigerator to chill. It’s important not to add ice cubes at this stage, as they’ll water down the iced tea and flatten the flavor. Always chill your tea in the refrigerator and allow enough time for it to reach a refreshing temperature.
• Keep it fresh: Never store iced tea in the refrigerator for more than a day or two, as it loses its pleasant taste.
• Serve with lemon: Always serve your iced tea with a lemon wedge that drinkers can squeeze into their glass. (Lemon slices don’t work because they can’t be squeezed.)

Once you’ve perfected the technique for making the world’s best iced tea, you’ll likely make adjustments to suit your personal taste. Be sure to experiment with flavors and sweetness until you find your perfect blend. Before long, you’ll be making gallons of it!

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