By Abu Faisal
Our kidneys are like silent workers in our bodies. They constantly clean our blood, control our blood pressure, and keep the balance of important salts (called electrolytes) just right. We often don’t think about them until they have a problem, but we should take care of them every day. One of the best ways to do this is by drinking the right things and avoiding the wrong ones. What we drink is super important for keeping our kidneys working well for a long time.
Good Drinks for Healthy Kidneys
The best drink for your kidneys is simple: water. Drinking enough water is super important for them to do their job well. Water helps them wash out waste and bad stuff from our blood. It also helps stop kidney stones (which can be very painful) and infections in our pee system (urinary tract infections or UTIs). Try to drink at least 8 glasses (about 2 big bottles) of water each day. You might need more if you exercise a lot, if it’s hot, or if you’re not feeling well. Your body will tell you when you’re thirsty, so listen to it! If your pee is light yellow or clear, that means you’re drinking enough.
Besides water, some herbal teas can also be good for your kidneys. For example, dandelion root tea can help you pee more, which helps get rid of waste. Ginger tea can help reduce swelling inside your body, which can be good for your kidneys. Parsley tea is another tea that some people think can help stop kidney stones, but we need more proof about this. Just remember, always talk to a doctor or nurse before you start drinking a lot of herbal tea, especially if you already have kidney problems or take medicine, because some herbs can cause problems.
Cranberry juice, especially the kind without a lot of sugar, can help stop UTIs. While UTIs don’t hurt your kidneys right away, getting them often can cause problems later on. Something in cranberries might stop germs from sticking to the walls of your pee system. But be careful with most cranberry juices you buy, as they often have a lot of sugar, which isn’t good for your overall health.
Lemon water, which is just water with some lemon squeezed in, can also be helpful. Lemons have something called citrate, which can help stop some types of kidney stones from forming. Plus, when you drink lemon water, you’re also getting more fluids, which is always good.
Drinks That Can Harm Your Kidneys
Just like some drinks are good for your kidneys, others can make them work harder or cause problems.
Sugary drinks are a big problem. Things like soda, sweet juice, and energy drinks have a lot of extra sugar. Drinking too much sugar can make you gain weight, make your body not use sugar properly (insulin resistance), and can lead to type 2 diabetes. All of these things make it more likely to get kidney disease. Too much sugar can also cause a type of kidney stone called uric acid stones. It’s best to drink very little or none of these sugary drinks.
Drinks with artificial sweeteners, which are often advertised as healthier, might not be so good either. Some studies suggest they could be linked to kidney problems, but we need more research. It’s probably best not to drink too many of these or to choose drinks without any sweeteners at all.
Drinking too much alcohol can really hurt your kidneys. Alcohol makes you pee more, which can lead to dehydration (not having enough water in your body). This makes your kidneys work harder to save water. Drinking a lot of alcohol for a long time can also raise your blood pressure, which is another big risk factor for kidney disease. It’s best to drink alcohol in small amounts, if at all (usually no more than one drink a day for women and two for men).
Drinks with caffeine, like coffee, black tea, and some sodas, can also make you pee more. If you’re healthy, drinking these in small amounts is usually okay, but if you drink too much and don’t drink enough water, you can get dehydrated. So, pay attention to how much fluid you’re drinking overall.
Milk and dairy products, while they can be healthy in small amounts, have a lot of phosphorus and potassium. If your kidneys are already not working well (kidney disease), especially in the later stages, they might have trouble getting rid of these minerals. This can cause problems in your body. If you have kidney disease, it’s really important to listen to your doctor or a special food expert (dietitian) about how much dairy you should eat or drink.
Processed fruit juices, even the ones that say “100% juice,” often have a lot of natural sugar and not much of the fiber that whole fruits have. These can have the same bad effects as other sugary drinks on your blood sugar and weight. It’s better to eat whole fruits or mix natural fruit juice with water to make it less sugary.
Listen to Your Body and Talk to Experts
The best way to keep your kidneys healthy by drinking is to drink plenty of plain water and pay attention to when you feel thirsty. Be careful about sugary drinks, artificial sweeteners, too much alcohol, and too much of certain minerals if your kidneys aren’t working well.
Remember, these are just general tips. Everyone is different, and what’s best for you might depend on your health, any medicines you take, and how you live. If you’re worried about your kidneys or not sure what you should be drinking, talk to your doctor or a registered dietitian. They can give you advice that’s just right for you and help you make good choices to keep your kidneys healthy for a long time. Drinking wisely is a simple but important way to take care of your amazing kidneys and stay healthy overall!
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