Y’all know me. Whenever a food trend starts going viral on TikTok, I jump in and test it so you don’t have to. This time, while scrolling, I stopped mid-swipe after seeing people dunking handfuls of tea bags into half-gallons of milk. The funky-looking concoction everyone’s obsessed with? Cold-Brew Tea Lattes.
Unlike your typical cold-brew, this drink doesn’t involve coffee at all (or caffeine, depending on the tea you choose). Instead, it turns that box of tea bags in your cabinet into something entirely new. Mixing them with milk creates a café-style latte that feels barista-made without the effort. Prep only takes a few seconds, and the fridge handles the rest.
Most TikTok food trends make me skeptical, but this one felt different. I already love iced tea lattes, such as matcha, so this hack caught my attention. Still, I had questions, because as an outdoor enthusiast, I wondered if this could work as an easy way to fuel up before heading outdoors. I interviewed a few experts to find out.
For Hikes and Camping, Choose Teas That Sharpen Focus and Reduce Inflammation
“If you want to try this tea trend before a hike or camping trip, consider what you’re looking for in your cup,” says Rhyan Geiger, a registered dietitian based in Phoenix, Arizona.
Planning to tackle rocky or uneven trails? Geiger recommends brews rich in L-theanine, such as green and yellow tea (a slightly fermented tea), which may sharpen focus and boost alertness during challenging hikes.
But Claire Rifkin, a registered dietitian based in New York City, points out that caffeine acts as a diuretic and can make you need to pee more, which isn’t exactly ideal when you’re out in the middle of nature.
For caffeine-free options that still offer support on the trail, Geiger recommends herbal teas. For example, both ginger and chamomile tea have been shown to combat inflammation, making them helpful if you find yourself getting sore in the wild. Herbal teas might also ward off fatigue—another practical benefit when you’re on a long trek.
How to Get the Most Out of This Cold Brew Tea Trend, According to Nutritionists
“One way to make this trend more nutritious is by focusing on your milk choice,” says Geiger. For anyone looking to increase protein intake—which supports muscle repair and recovery after strenuous activity—soy milk delivers about eight grams of protein per cup.
@aidashafit Ingredients: 1. Oatmilk 2. Teabags of choice #milktea #oatmilktea #tea #coldbrew #coldbrewtea
Your milk choice can also impact your energy level. According to Geiger, the natural sugars in dairy, almond, oat, or soy milk can give you a fast fuel-up before hitting the trail.
To round things out, Rifkin recommends bringing along a source of carbs when heading out with your cold brew. A banana or overnight oats work well. Paired with the protein and fat from the milk, you’ll create a more balanced source of energy, she explains.
How to Make a Cold-Brew Tea Latte
Servings: 8 ounces
Prep Time: 5 minutes (plus 8 hours chilling)
Total Duration: 8 hours 5 minutes
Ingredients
- 3 tea bags of your choice
- 8 ounces milk (dairy or plant-based)
- Optional: 1 teaspoon of sweetener of your choice (Consider using monk fruit sweetener or coconut nectar; honey works, too).
Recipe
- Pour milk into a jar or insulated cup with a lid.
- Add tea bags to the milk.
- If using a sweetener, stir it in gently.
- Secure with a lid and refrigerate for at least 8 hours or overnight.
- Remove tea bags before drinking.
The Verdict: Low Lift, High Reward
I recently traveled to the Algarve region in Portugal and planned to glamp in an area without easy access to cafés, meaning no iced latte stops. Since I had a foraging hike scheduled, it was the perfect time to try this cold brew tea hack.
Fortunately, a local market nearby had all the basics: soy milk, tea, and honey. At home, I usually have these staples on hand, so it was reassuring to see that this recipe only requires everyday pantry and fridge staples.
I chose two types of tea: Hibiscus for its tart, fruity flavor and Earl Grey for its antioxidant power.
The night before the hike, I prepped both teas. The next day, they were chilled and ready. I’m a two-beverage person in the mornings and usually reach for an iced matcha and a smoothie, so bringing both teas along fits nicely into my A.M. routine. With a three-hour hike ahead, I planned to hydrate early with these lattes.
Two hours in, I still didn’t feel thirsty, which is rare for me on long hikes. More impressive than the hydration, though, was how good the lattes tasted. They had a subtle flavor; the hibiscus offered light floral and honeyed notes, while the Earl Grey brought out earthy and warm spice flavors. Trying something different from my usual iced matcha or decaf latte turned out to be a delicious shift from my typical routine.
I have a few remote trips coming up this fall, and I’ll definitely bring this cold brew tea hack with me. It’s a simple, satisfying way to enjoy an iced latte without needing a café nearby, and it delivers a few nourishing perks along the way.
Want more Outside health stories? Sign up for the Bodywork newsletter. Ready to push yourself? Enter MapMyRun’s You vs. the Year 2025 running challenge.
The post The Cold-Brewed Tea Latte Hack That’s Taking Over TikTok appeared first on Outside Online.
