Your kidneys are two small organs that do an important job every minute of the day. They clean waste and extra water from your blood, help control blood pressure, keep the right balance of minerals, and support healthy bones.
They also help your body make red blood cells by producing important hormones. Because your kidneys work so hard, keeping them healthy is very important. One of the easiest ways to do this is by choosing the right drinks every day.
Kidney disease affects millions of people around the world. In its early stages, it often causes no symptoms, so many people do not know they have a problem until the disease becomes more serious. Diabetes and high blood pressure are the leading causes of kidney disease, but healthy eating and drinking habits can also make a difference.
The best drink for healthy kidneys is plain water. Water helps your kidneys remove waste through urine and keeps your body well hydrated. When you do not drink enough water, your kidneys have to work harder. Dehydration may increase the risk of kidney stones and urinary tract infections.
Research published in the journal Nephrology found that people who drank more fluids had a lower risk of developing chronic kidney disease. Most adults need around eight glasses of water each day, although the right amount depends on age, weather, physical activity, and medical conditions.
Another drink that may help is 100% cranberry juice without added sugar. Cranberries are well known for helping reduce the risk of urinary tract infections.
If these infections spread to the kidneys, they can become serious. A review published in Advances in Nutrition reported that cranberry products may lower the chance of repeated urinary tract infections, especially in women.
However, people who easily develop calcium oxalate kidney stones should talk with their doctor before drinking cranberry juice regularly because cranberries contain a large amount of oxalates.
Lemon water is another simple choice that may protect the kidneys. Lemons are rich in citrate, a natural substance that can reduce the formation of kidney stones. Citrate helps stop calcium from joining with other minerals to form crystals.
A study published in the Journal of Urology found that people who regularly drank lemonade had fewer repeat kidney stones. Adding fresh lemon slices or lemon juice to water is an easy way to increase citrate intake while making water taste better.
Some herbal teas may also support kidney health when enjoyed in moderation. Ginger tea, nettle tea, and dandelion tea have been used for many years in traditional medicine. Dandelion has a mild natural effect that helps the body remove extra fluid, while ginger may help reduce inflammation.
However, not every herbal tea is safe. Some herbs can interact with medicines or may not be suitable for people with kidney disease. It is always a good idea to ask a doctor or dietitian before drinking herbal teas regularly.
Milk and plant-based milk can also be part of a healthy diet. For people with healthy kidneys, low-fat milk, almond milk, or oat milk can all be good choices.
People with kidney disease may need to limit drinks that contain large amounts of potassium or phosphorus because damaged kidneys cannot remove these minerals properly. A kidney specialist or dietitian can recommend the best option for each person.
Some drinks are best enjoyed only occasionally. Sugary soft drinks, fruit punches, sweetened iced teas, and energy drinks contain large amounts of sugar. Drinking too many sugary beverages raises the risk of obesity and type 2 diabetes, which are major causes of kidney disease.
Dark-colored sodas often contain phosphoric acid, which may also place extra stress on the kidneys. Research published in the Clinical Journal of the American Society of Nephrology found that people who drank more sugary beverages had a greater risk of developing kidney disease.
The good news is that protecting your kidneys does not require expensive products or complicated diets. Drinking enough water every day, enjoying lemon water, choosing unsweetened cranberry juice in moderation, and limiting sugary drinks are simple habits that can help support kidney health.
Regular exercise, not smoking, controlling blood pressure, and keeping blood sugar within a healthy range are also important ways to protect these hardworking organs.
This article is based on findings from research published in Nephrology, Advances in Nutrition, Journal of Urology, and the Clinical Journal of the American Society of Nephrology.
If you care about kidney health, please read studies about how to protect your kidneys from diabetes, and drinking coffee could help reduce risk of kidney injury.
For more health information, please see recent studies about foods that may prevent recurrence of kidney stones, and eating nuts linked to lower risk of chronic kidney disease and death.
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