Water is essential for everything in life, especially for the proper functioning of our bodies. Among its many benefits, one of the most important roles water plays is in maintaining healthy kidneys and preventing kidney stones. The kidneys are the body’s natural filters and need water to help remove waste and toxins. Drinking water is one of the easiest and best ways to prevent kidney stones, a condition that affects millions of people worldwide.

In this blog, we will examine how water supports kidney function, the connections between water intake and the prevention of kidney stones, the symptoms of kidney stones, and some helpful tips for kidney health. 

Understanding the Role of the Kidneys 

The kidneys are two bean-shaped organs located on either side of the spine and under the rib cage. Their main function is to filter blood, removing waste and excess substances like salts and toxins, and converting them into urine. The kidneys help to control blood pressure, control the balance of fluids in the body, and produce hormones that are essential for bone health and red blood cell production.

For the kidneys to work effectively, they need a constant supply of water. Water helps dissolve waste and toxins in the blood, making it easier for the kidneys to filter them out. Without enough water, waste products can increase the risk of kidney failure and the formation of kidney stones.

What Are Kidney Stones?

Kidney stones are hard deposits of minerals and salts that form in the kidneys. These stones can be as small as a grain of sand or as large as a golf ball. The most common type of kidney stone is made of calcium oxalate, but other types can include uric acid, struvite, or cystine stones.

How Water Prevents Kidney Stones? 

1. Diluting Urine: One of the most important reasons why drinking water is so important for kidney health is that it helps with urine flow. When urine is diluted, it reduces the concentration of minerals and salts that can form stones. A well-hydrated person will have clear or light-coloured urine, which indicates that the urine is not concentrated. 

2. Flushing Out Toxins: Water naturally eliminates waste and toxins from the body. Drinking plenty of water helps your kidneys function properly and prevents the buildup of harmful substances that can lead to stone formation.

3. Preventing Crystal Formation: Drinking enough water can help prevent crystal formation in the kidneys. When you urinate too much, the food and salts in it can form crystals and turn into stones. Drinking water can dilute these chemicals and reduce the ability of the crystal to form.

4. Balancing Mineral Levels: Water helps maintain the balance of minerals in the body. Drinking enough water helps to properly excrete calcium, oxalic acid, and uric acid through your urine, reducing the likelihood of these substances causing kidney stones.

5. Reducing Uric Acid Levels: Uric acid stones are another common type of kidney stone, and drinking water can help lower uric acid levels in your blood. Uric acid is a waste product that is filtered by the kidneys. If it becomes too concentrated, it can form stones. By staying hydrated, you can help lower the risk of developing uric acid stones.

How Much Water Should You Drink to Prevent Kidney Stones?  

The general recommendation for water intake is to drink at least eight glasses (about 2 liters) of water per day. However, people who are prone to kidney stones may need to drink more water, particularly if they live in hot climates, exercise regularly, or have a history of kidney stones. Aiming for at least 2.5 to 3 liters of water daily is an effective way to ensure proper hydration and support kidney health. Try to drink mineral water instead of drinking any regular water.

Your age, weight, activity level, and overall health influence your hydration needs. The colour of your urine is a good indicator of your fluid intake, if your urine is clear or pale yellow, you are drinking enough water. Dark Yellow urine is a sign of dehydration, and it’s time to increase your water intake. 

Symptoms of Kidney Stones 

Kidney stones can cause severe pain and discomfort. Here are some symptoms that may indicate kidney stones:  

1. Severe pain in the back or side: This is one of the most common symptom of kidney stones. When the stone passes through the urinary tract, the pain will spread to the lower abdomen or groin.  

2. Painful Urination: As the stone moves into the bladder, you may experience sharp pain or burning while urinating.  

3. Blood in the Urine: Kidney stones can damage the lining of the urinary tract, resulting in blood in the urine (haematuria). The urine may be red, pink, or brown. 

4. Frequent Urination: You may feel the urge to urinate more than usual, even if you only urinate tiny amounts each time. 

5. Nausea and vomiting: Kidney stones can cause nausea and vomiting, especially if the pain is severe.

6. Cloudy or Foul-Smelling Urine: Sometimes kidney stones can cause an infection, causing cloudy or foul-smelling urine.

If you experience any of these symptoms, it is important to pursue medical attention right away. Kidney stones can vary in size, and small stones may pass through the urinary tract without medical intervention. However, larger stones may require treatment to prevent complications.

Tips for Maintaining Kidney Health 

1. Stay Hydrated: Drinking plenty of water is the best way to prevent kidney stones and maintain kidney health. Remember to drink water every day, even if you don’t feel thirsty. 

2. Limit Salt Intake: Too much salt can increase the risk of kidney failure/stone by increasing calcium in the urine. Try to limit your salty foods and do not add extra salt to your meals. 

3. Eat a Balanced Diet: A diet rich in fruits, vegetables, and whole grains can support kidney health. Foods that contain oxalates, such as spinach and rhubarb, should be consumed in moderation, especially if you have kidney stones.   

4. Limit Animal Protein: Consuming too much animal protein, such as red meat, chicken, and eggs, can increase the level of uric acid in the body and increase the risk of kidney stones. Consider adding more plant-based protein to your diet.  

5. Avoid Soft Drinks: Soft drinks, such as soda or soft sugary fruit juices, increase the risk of kidney stones. Opt. for water or herbal tea. 

6. Get Regular Exercise: Staying active can help you control your body weight and reduce the risk of developing kidney stones. Regular exercise also helps overall kidney function. 

Myths About Water and Kidney Stones 

There are a few myths surrounding the connection between water and kidney stones. Let’s see some of the most common ones:

• Myths: Drinking too much water harms your kidneys. 

• Fact: Drinking water in excess will not harm your kidneys. In fact, adequate water intake supports kidney function. However, it’s important to drink the right amount of water based on your body’s needs. 

• Myths: Only people with a history of kidney stones should increase their water intake.  

• Fact: It is important for everyone to stay hydrated, regardless of their history of kidney stones. Staying hydrated by consuming enough amount of water is essential for maintaining good health and can help prevent conditions like kidney stones.   

• Myth: Cranberry juice can prevent kidney stones. 

• Fact: While cranberry juice is commonly suggested for urinary tract infections, it may not be as effective in preventing kidney stones. In fact, it can increase the risk of calcium oxalate stones in some people. Drinking water is the best way to prevent kidney stones.   

Conclusion 

Water plays an important role in keeping our kidney healthy and preventing kidney stone pain. By standing hydrated, we help our kidneys filter waste products efficiently, reduce the risk of kidney stones, and maintain overall health. 

Drinking sufficient water every day is one of the easiest and best ways to support kidney function. Eating a healthy diet, being active, and limiting salt and sugar intake are also important for kidney health. Be mindful of your water intake and keep your kidneys healthy!